Mental health in the pandemic

The pandemic has changed our routines and made some things feel uncertain or unstable. This can cause or contribute to anxiety, depression and other mental illnesses. Some helpful things you can do to regain balance and a sense of control include:

• Going to bed and waking up at the same time every day, with around 8 hours of sleep. Sleep helps us regulate our moods and boosts our immune system.

• Getting frequent exercise helps us sleep better, boosts endorphins, and improves our immune system

• Eating healthily and not skipping meals can help us regulate our moods and energy levels as well as get the nutrition we need to be healthy

• Drinking plenty of water and not excessive amounts of caffeine or alcohol. Water is important for brain and body function, whilst caffeine and alcohol can have negative effects on mood and health

• Planning things you enjoy, either by yourself or with people you care about. It’s important to do things that make you happy, even if you feel too busy, disinterested or down.

• Getting outside into natural sunlight and nature every day, even if it’s a short walk or a tea in the garden. Sunlight and nature help regulate our hormones and can contribute to improved sleep, energy and mood.

• Forgiving yourself if things still don’t seem to go to plan or you can’t do all of the above. It can feel like a lot to keep on top of self care - just do your best and be kind to yourself.

There are lots of reasons why face masks might make you feel uncomfortable, claustrophobic, scared, panicky, dizzy, overwhelmed or experience difficult feelings about your identity.

If you are not exempt from wearing a mask, you can try the following tips to help. If you are exempt from wearing a mask, and experience anxiety about not wearing a mask, some of these tips may also help.

• Try breathing exercises before you put your mask on, both to get some deep breaths before you wear your mask, and to help feel calm. You could breath in for a slow count of 4, hold it for 4, breath out for 4 and repeat.

• Make a plan before you put your mask on so you know how long you might wear it. If you’re going into a shop, can you reassure yourself you’ll be out again in 15 minutes for example?

• If you are going somewhere where you have to wear your mask for longer, can you schedule breaks outside where you can safely remove your mask?

• Find a mask that fits comfortably. Some people find single wear masks easier to breath in than thick cotton masks. Other people prefer using a neck gaiter or buff instead of a fitted mask.

• Stay cool. Masks can make you feel hot, which can contribute to feelings of panic. Stay aware of your body temperature and undo your coat or take other measures to keep cool

• Distract yourself while you wear a mask. Try looking for things that are a specific colour, like ‘mustard yellow’ or ‘peacock blue’. Or focus on counting or other mantras.

The idea of self isolating or having to go through a quarantine can cause anxiety, even if you’ve never experienced anxiety before. If you are anxious about self isolating but currently do not have to, try our tips on mental health routines to see if they help make you feel better. If you are in isolation or waiting for test results, try these tips (if you are quite unwell with covid, some tips may be more useful than others) :

• If you live alone or with people you are not close with, let a friend or trusted person know you are isolating and arrange to chat or check in regularly during your isolation

• Try to keep regular routines during self isolation, like those in the mental health routines tab above. This will help give your days purpose and structure, and distract you from feelings of anxiety. If you are very unwell, even things as simple as brushing your teeth morning and evening is important and can help with mental health.

• If your anxiety, depression or other mental health becomes too much of a challenge, take a look at our Urgent Help page to speak to professionals who can help

• Plan things to look forward to, not just after isolation to celebrate it ending, but also during your self isolation. Find a box set to binge if you can’t get out of bed, order a book or craft kit, plan recipes to make when you feel better, anything that makes you feel good

The pandemic has made many people feel isolated. Because of lockdowns, travel restrictions and different peoples’ circumstances, how we socialise has changed. It’s also possible to feel lonely even when you’re not alone.

Feelings of loneliness can be very different for different people. Here are some tips if you feel alone:

• Reach out and speak to someone. We have lots of resources on our Urgent Help page.

• Find safe ways to meet new people. This could be coming to a youth centre, or joining our online Discord sessions. You could also join a local club like football or a craft club.

• Remind yourself all people feel lonely sometimes. It is part of being human. You deserve friendships and to feel love. You are worthy of good relationships. Things can get better.

• Feel your emotions in a healthy way. Try not to blame yourself for feeling lonely. You are not at fault. Express your emotions in exercise, art, poetry, music or by reaching out and telling a friend or professional how you feel

• Don’t rely on social media when you feel lonely. Whilst there are a lot of fantastic social media accounts out there, social media can increase feelings of loneliness. Disconnect from your phone, and reconnect with enjoying time alone. Read a book, go for a walk, learn something new. See if someone you know wants to join you.