Tips on how to look after your mental health during the coronavirus pandemic

Behind the coronavirus pandemic lies an invisible, secondary crisis: millions of people around the world are experiencing distress from the increased isolation, depression, anxiety and financial stress associated with COVID-19. In fact, there has been an increase in reports to crisis centres.

Mental health professionals are concerned that the problems people have associated with COVID-19 may affect us for a much longer period of time than the virus itself. Fortunately, there are ways you can protect your mental health during a coronavirus outbreak and help others do the same.

Eight ways to maintain your mental health during quarantine and beyond

The relationship between mental health and COVID-19 is complicated, but there are a few things we've learned. Achieving a regimen with proper sleep, nutrition and exercise are the first important steps to protecting your mental health, according to the National Alliance on Mental Illness (NAMI). In addition to these key steps, you'll read some other techniques you can use to get mental health relief during a coronavirus.

1. Create a routine, even if it's small

When the days in isolation are long and arduous and our daily schedules are turned upside down, a routine - no matter how small - can be a life raft in a sea of anxiety and is a way to take care of your mental health in an emergency. What does routine mean in isolation due to coronavirus? It can mean anything from simply stripping out of your pyjamas in the morning and getting ready for your day to doing a few stretches at set times throughout the day.

The routine that most resembles your routine before the coronavirus is the best. For example, if you exercised at lunch or spent 20 minutes of your lunch break reading, try to maintain that during your quarantine to support your mental and physical health. If you're a parent who is now homeschooling or in charge of full-time childcare, we know it's nearly impossible to maintain a routine like this, so perhaps setting up a new program is best. Last but not least, remember to do one thing every day that brings you joy, even if it's small.

2. Do "deep breathing"

Although you've probably heard the advice to "take a deep breath" more times than you can count, there is real science to back up the benefits of focused deep breathing. NAMI also lists deep breathing as one of the few self-help techniques to bring peace and calm when we feel stressed.

During times of stress and anxiety, our body releases stress hormones as part of our natural "fight or flight" response. But if we are in a prolonged state of stress or anxiety, these hormones have a negative impact on our mind and body. Taking deep belly breaths activates our parasympathetic nervous system, which helps calm this automatic stress response. To begin, try inhaling for five seconds, holding the breath for three seconds, then exhaling for seven seconds. Remember to stop if you feel dizzy.

3. Be kind to yourself and know your limits

There's a popular notion floating around some sites on the internet that quarantine is the perfect time to check some things off your to-do list, learn a new skill, or come out of isolation a better version of yourself. But these ideas can do harm and create unrealistic expectations during an extremely difficult time - in fact, they can trigger feelings of "coronavirus anxiety."

Not everyone will be able to maintain work, school, or other responsibilities to the same degree they were before the COVID-19 pandemic - and that's okay. Chronic stress and anxiety sometimes make it impossible to focus on in-depth tasks, so it's important to recognize when it's time to take a break. It may even be best to set entirely new expectations for yourself. Remember that you're not alone in your feelings of loss, grief, and anxiety-though your social media wall may be filled with people who represent a different reality.

4. Provide support to others during the coronavirus

Doing something good for others can help ease anxiety and depression, and it can also direct your thoughts to something more productive. Whether it's a phone call to someone who is alone or buying groceries for someone with health issues, these small gestures can mean a lot while keeping you positive.

If you know of a friend, family member or neighbor who could use some emergency financial help, online fundraising is an easy way to lend a hand without having to leave home. Through crowdfunding , you can rally those around you to support a cause you care about and make a real difference, or you can donate to an existing one for mental health patients affected by COVID-19. And if you're the one struggling financially during this crisis, you can also start a fundraiser for yourself and find the support you need.

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5. Replace your social media and news reading with something else

Although the news is full of grim COVID-19 news and health-related headlines, it can be particularly hard to stop hitting 'refresh' on news sites when we're confined to our homes and can't get out. It's good to stay informed, but limit your news reading or viewing to one short session each day and rely only on trusted sources like the World Health Organization. Getting reliable news, but not getting bogged down by it, is important for dealing with mental health in times of crisis.

The internet is a useful tool for keeping in touch with others, but it can also set unrealistic expectations about what we think we should be doing during the quarantine. It can also spread rumors about COVID-19 and cite unreliable information. If helpful, try limiting screen time or replacing it with another calming activity you enjoy.

6. Focus on "here" and "now"

"Catastrophizing" is a term for a negative thought pattern in which we assume the worst will happen, and it's very easy to fall into such thoughts during times of uncertainty - as is the time of global pandemic in which we all live. By staying in the present and not allowing our minds to drift to uncertain future events, we are better able to banish anxious thoughts and maintain our mental health. This is easier said than done, of course. So how can you try?

- When you feel anxious, acknowledge it. Recognising negative feelings in yourself can reduce the power they generate in you
- Try creating a few mantras that you can repeat when you feel stressed. For example, "It's not forever, it's only temporary."
- Practice deep breathing while keeping your eyes closed
- Try meditating.

7. Keep in touch with others

Having to endure a global pandemic without our usual social support systems is both isolating and frustrating. Fortunately, the internet allows us to stay close to loved ones, even if we are physically separated. Virtual happy hours, game nights, and fitness classes are just some of the ways you can stay connected during the COVID-19 pandemic. Even a brief text message conversation can brighten your day and help you feel less lonely. In practice, connecting and staying in contact with others is a great and simple way to maintain relationships while having to keep a social distance across the world.

8. Seek help from a professional when you really need it

There's never any shame in seeking out a mental health professional when you need a little extra help managing your negative or anxious thoughts. If you can't afford mental health treatment, there are ways to find financial help for mental health, and there are also many mental health services available using crowdfunding.

Find the help you need for your coronavirus problems today.

Coping during COVID-19 isn't always simple or easy, but the ideas above will help keep your mental health in check during these challenging times. If your financial situation is causing much of your stress or you just want to help someone else, contact me and we'll consider starting your charity campaign.