May is Mental Awareness month and now more than ever during this Coronavirus pandemic so many of us are suffering from heightened levels of anxiety, fear and depression – not to mention those that already suffer from mental health problems such as panic disorders, bipolar disorder, eating disorders, schizophrenia, substance abuse and addiction. There has been a lot of emotional trauma associated with the unimaginable loss of loved ones that many have suffered; the fear of contacting the virus especially felt by those required to work despite risky or dangerous conditions; the desperation of those who have lost their businesses or jobs and lost income…..the loneliness due to the social isolation, the uncertainty about the future…. I could go on but you already know the story.
I promised myself that if I started writing again it wouldn’t be about the pandemic and I would stay clear of any negativity or fear mongering. I am sure you are tired of reading subjects on that matter. My goal now and in the past has been to provide inspiring, uplifting and educational content about family, food, home and occasionally medicine. So this is not a post about the diagnosis or signs and symptoms of a mental health condition. This is a post to remind you about the importance of taking care of your mental health and offering you a few suggestions to find peace.
Like you, I have had my share of stressors and feeling derailed by all that life has thrown. Things don’t always go as planned and instead of freaking out and throwing my hands up, I make time to slow down, reflect and be intentional about everything I do. It is not easy, requiring practice and a sense of gratitude. So here are some tips:
Take a walk. I find it helpful to clear my head by taking a walk . Sometimes it means just walking around the house or down the road. I am fortunate that we have a lot of walking trails here in North Carolina. After a few minutes of walking through the trees and feeling the sunshine above me my thoughts focus not on my problems but on the beauty of nature around me. No matter how stressful a day I am having a few minutes outside is very therapeutic. Plus burning a few calories doesn’t hurt. Here is a relaxing video of my typical walk: https://youtu.be/L3Xa3VSSFkUPerhaps taking a walk along a quiet tree lined trail is not an option for you, then consider riding a bike, using your in-home gym, practicing yoga or following a free online exercise class.
Resume an old hobby or pick up a new one. This is a great time to do something you love but didn’t have time for in the past, or were simply curious about like music, art, gardening, cooking, mechanical repair, or carpentry……make something, if not for yourself, for someone else. Ask yourself – “If not now when?” Here is a video I made of my many hobbies: https://youtu.be/kv_CfXdQvsg
Clean and redecorate your home. Whether you live in an apartment or house, where you live should be a sacred, happy place reflective of you. This is a great time to clean out some closets or rearrange your bedroom and living room furniture. Declutter and make your space beautiful . When was the last time you deep cleaned your kitchen or organized your pantry? I find I am more creative and productive in a neat and clean space surrounded by art and plants. Use what you have and find new ways to display them.
Check on your friends and loved ones. Social distancing shouldn’t mean complete isolation. Thank God for technology we can call or text , group chat, skype etc. Not only will you feel better but so will they. A few weeks ago I was so amused when my mother used her phone to facetime me. She is one of those people whose phones are strictly used for phone calls until now. I was impressed and very happy to see her try something new.
Turn off the television and news. Sometimes all the influx of media can be so overwhelming. It can be addictive and not in a good way. Not too long ago I found myself listening to the news simultaneously from different channels not only from the television but also my laptop. I felt I needed to know not only what was going on in the USA but also in Asia and in Africa. What were the scientists saying, what were the politicians saying, how many people were infected, how fast was it spreading……..It got to the point where I was having panic attacks and could not sleep. I felt nervous and on edge most of the time. I had to make a conscious decision to say enough is enough. There has to be a balance between how much information we consume and how much we let it consume us.
Start or continue a gratitude journal. Being grateful for the people in your life and the experiences you have had. Begin your day with thanks. Having a grateful heart, along with a hopeful spirit, will give you the strength to push on despite the setbacks. These are historic times and some of your experiences are unique to you so don’t forget to record them.
I have journals that date back to my teen years struggling to adjust to a new life in a new country. Over the years I continue to journal my experiences good and bad. When I am feeling down or need some motivation it is nice to be able to look back and see that there were many times I have been faced with adversity and somehow things worked out.
Do one selfless act for someone else everyday. We are at our happiest when we are helping others. The most precious gift you can give someone is your undivided attention. Be present. Be mindful. Give and you shall receive. It may be as simple as a phone call, a cooked meal, helping your elderly neighbor cut the grass…. The act of giving opens us up to compassion and understanding, and ultimately connecting us to our greater humanity.
I am curious to know what positive ways or self care strategies are you using to cope with anxiety, stress or other mental health issues? How are you staying sane?
For more information on Mental Health Awareness month visit the National Alliance on Mental illness: https://nami.org/Home
The National Suicide Prevention Lifeline at 1-800-273-8255 provides people in distree or those around them with 24 hour support.
Habiba Tunau MD
