The COVID-19 pandemic has affected mental health across the nation in a way few other events have. It’s caused a wave of fear, uncertainty, and anxiety to wash over hundreds of millions of Americans. For those of us already living with depression and anxiety, it’s made daily life all the more challenging. But there are things we can do to keep ourselves on an even keel.

Keep your body healthy by:

  1. Exercising regularly. You don’t have to train for a marathon, but 20 to 30 minutes of movement every day can prompt your brain to generate healthy levels of dopamine and serotonin. Regular exercise also helps keep levels of cortisol, the stress hormone, low.
  2. Eating nutritious foods. It’s easy to load up on sugary high-carb foods as we all huddle in our homes, but avoid stuffing yourself with refined foods. Refined or sugary foods, as well as sodas loaded with high-fructose corn syrup, are implicated in inflammation of the body which boosts cortisol levels.
  3. Keeping a schedule. It’s important to get up and go to bed at about the same time every day. For people with psychological disorders, maintaining as much stability in our schedules as possible has a calming effect.
  4. Limiting screen exposure. Exposure to the blue light giving off by tablet and phone screens can interfere with falling asleep. Try to reduce your use of your electronic devices within 30 to 60 minutes before bedtime.
  5. Get plenty of sleep. Psychological stress produces the same fatigue poisons in the nervous system that physical labor creates. Seven to eight hours of sleep a night is optimal for waking up refreshed.

Keep your mind healthy by:

  1. Being mindful of your social media and internet usage. It’s very easy to fall into a habit of seeking out the worst news possible. People with anxiety and depression also tend to weigh bad news as being more relevant than positive news. When you’re on the internet, stay aware of your browsing habits.
  2. Setting small, achievable tasks for yourself. Getting a few small tasks done every day is much better than having lofty goals that never get done. It’s also a great way to reinforce positivity and feelings of accomplishment, which always lift the spirits. Keeping busy doing small but meaningful tasks, relaxing with fun activities, or learning new skills are all ways to keep your mind occupied. Keeping one’s mind occupied with positive actions helps reinforce positive thinking.
  3. Making limits for your use of news media. Give yourself a time limit to read news articles, but if you’re stressed out, make those limits brief. Ten minutes 3 times a day is a good way to avoid feeding the fires of your anxiety while staying abreast of the situation.
  4. Staying in touch with others. We may not be able to visit in person for a while, but social media and teleconferencing can be used to stay in touch with our loved ones. Although the internet is maligned for allowing negativity to run rampant, by using it to strengthen our social support systems, we keep ourselves healthy.
  5. Seeing your mental healthcare provider as scheduled. Keep your appointments with physicians and therapists. Call ahead a week before any appointment to get the latest information on how to see your provider. COVID-19 has led to many of us using teletherapy to keep our appointments. Make sure you know your provider’s process in advance.

Damaris Aragon, ARNP, BC provides a full spectrum of mental health care to people in Spokane, Washington, and surrounding areas. She focuses on providing personalized, compassionate care that adheres to current evidence-based standards. Reach out to Damaris through her contact page or calling 509-342-6592.