With a remarkable proportion of the world’s population in self-isolation, many of us feel anxious about the sudden disturbance to everyday life as we know it.
During the COVID-19 epidemic, it is perfectly natural and understandable to experience multiple emotional states such as worrying about physical health, job and economic concerns, grieving the loss of freedom, anxiety about the uncertainty of the future, sense of helplessness, and others.
Perceiving this situation to be harsh and annoying is reasonable. Many types of research have reported that people during the lockdown are facing psychological distress and other symptoms including low mood, insomnia, stress, anxiety, anger, irritability, emotional exhaustion, depression, and post-traumatic stress symptoms.
Aubrey Marcus, the founder of Onnit, a lifestyle brand shared with his
“It’s okay to feel what you are feeling, whatever that is. Don’t feel ashamed if you aren’t positive. People misunderstand what ‘being strong’ really is. Strength is the courage to be vulnerable. Be real. Some days I feel empowered. Some days I feel helpless. This week I’ve had heaping closes of both polarities. Most people I’ve spoken to have felt similar. It’s all okay.” –Aubrey Markus
Growing out of this Mentally Stronger
We are so busy in our lives that we hardly try to pay attention to our mindset.
What is the mindset?
In general terms, a mindset is a collection of our thoughts and beliefs that shape our attitude and habits.
We’re dealing with many challenges during these unprecedented times. But these challenges are providing us with the opportunity to revise the way we live our lives and set our priorities in order.
In these unprecedented times, most of us need to learn to live with calm and compassion, rather than fear and scarcity. Our whole perspective could shift when we get to the point of making most of what we have, rather than fighting that which we can’t control.
Some practical ways to help keep your mind balanced during these challenging times :
1. Be Kind to yourself
Do you ever find yourself guilty of treating yourself harshly than the
Do you often do this just because you think you are not good enough?
In this process, you start to hate yourself?
Well, one thing you need to understand is that nobody is perfect. We all have our flaws.
You need to learn to be kind to yourself and acknowledge your feelings.
You must treat yourself with all the respect and love you have.
It is alright if you are not feeling like doing something productive as usual, do what you want to do and give your best in it.
It is okay if you take a day off from your busy life and focus on your mental peace.
There are times when you can’t recognize what you are feeling. You spend hours trying to figure it out. Sometimes you recognize them, and sometimes you don’t.
Acknowledging Difficult Feelings – such as anxiety, grief, or boredom can be hard! But, if you sit quietly and think about them and try to understand where they are coming from, or share them with a person you trust or an expert can help you move past them.
Do you ever feel like sharing something with a person, but no one is available at the moment?
Journaling or freewriting can help! Set a timer and start writing down your thoughts and feelings without censoring them. It will help you to declutter your mind and find out what’s going on.
Meditation can be defined as a collection of techniques that aim to
encourage a heightened state of consciousness and focused attention.
Just a few minutes of meditation a day has been proved to have a multitude of positive effects on our mental and physical health. Now might be a great time to start.
You need to set up a routine for meditation. You need to set up a comfortable spot (you can use cushions, blankets and other stuff that makes you feel comfortable). A quiet space filled with positive elements. Research has shown that meditation boosts your health, happiness, anxiety, social life, self- control, productivity, and many other things.
After all, meditation is the key to self-realization.
If you have no experience in meditation, you can find free meditation
material online. There are meditation apps you can download or watch
videos or read books.
3. Learn to be Mindful
Mindfulness makes you more present and increases happiness and resilience. To be mindful directly intends to live in the present. During
difficult times it is easy to get stressed thinking about the worst-case
scenarios that may never take place.
It is not worth stressing about such matters. No one really knows what the future holds. It is prudent to practically prepare yourself for your mental well-being. Practicing mindfulness is not a difficult task.
A few ways to practice mindfulness:
- Close your eyes and count to five slow, deep breaths in and out – feel how your body moves with each breath, notice how warm or cold your inhales and exhales feel.
- Run your fingers along the outside and ten inside of your own arms from your shoulders to your fingertip slowly three times.
- Look for four things you can touch, three objects you can see, two sounds you can hear, and one smell that you notice in your
- Go through all your five senses individually (notice sight, smell, sound, taste, and touch) when doing a task.
4. Develop a New Routine at Home
Developing a routine will help you maintain balance in your life.
Try to build a routine at home.
Try to make a sleep pattern, deciding the timings of your sleep schedule, eat at regular times, make a workout schedule.
You can work on your unfinished projects. This helps maintain our sleep patterns and makes us healthier. Try to engage in a workout routine.
Move your body every day. Physical activity has numerous health benefits like improving our cognitive functioning and boosting our perceived quality of life.
5. Prioritize Your Sleep
With all the upheaval during the ongoing situation, many of us are finding it harder to get a night of quality sleep. Many have reported having vivid dreams or nightmares.
Perhaps this is all because of an unstable routine.
Try to maintain a sleep routine. Make sure that your sleeping area is quiet and dark. Stay away from noisy areas. Put your phone away at least half an hour before going to bed. Read a book or practice gratitude before going to bed.
6. Connect with nature
Studies have shown that spending time in nature has positive effects on
our health. It helps boost happiness and lowers blood pressure.
Try to spend time in your garden. Take time to notice your surroundings like – any trees, flowers or birds you spot.
Spending time with nature helps ease the mind and relieve stress.
Spending time with nature means less screening time. You stay away
from the technology which also relaxes your mind.
7. Stay Connected with Others
We’re fundamentally social animals, and during these times it’s natural
to want to be with our close ones.
Technology is often criticized for making us feel more socially isolated, but we can make use of it now to build a sense of real-life community. Try speaking to at least one person you like to talk to. Or catch up with old friends via social media.
Play online games with family and friends.
Research suggests that people who engage in supportive, positive relationships produce more oxytocin, which can boost our immune systems, allow us to physically heal quicker and mean we are less likely
to experience the negative effects of stress, anxiety, and depression.