By Marissa Katrin Maldonado, Founder, The Treatment Specialist

In recent months the nation has been reeling from a combination of distressing issues, the health crisis caused by the coronavirus pandemic and the civil unrest being exhibited through various protests across the country. Even the most emotionally stable among us has struggled with excessive stress and symptoms of anxiety or depression during this period of time.

What both the pandemic and the protests share in common is that they both incite a sense of fear and unrest in us, which in turn increases feelings of fear and anxiety. These are unpredictable times with many unknowns that only add to our sense of worry. It is disturbing to witness the daily climb in COVID-19 cases or the barrage of videos showing the various protests in action. At some point we need to just stop and address our need to reclaim some semblance of peace and calm in our inner selves.

Protecting our mental health when such upheaval is in our midst is essential. Maintaining mental stability will depend largely on our attitude and the actions we take to help manage all this strife. Much of this is within our control, a choice we can make to protect mental wellness rather than over-indulging in negative news reports or self-medicating with a substance.

8 Ways to Take Care of Mental Health Today

There are actually some surprisingly simple and accessible activities you can take that cost absolutely nothing, yet can net significant mental health benefits during this time of high stress. Consider these actions to improve your mental health state:

1. Limit social media. Social media platforms such as Twitter can provoke an intense emotional response. Today’s political climate combined with a global health scare and general turmoil make these platforms a dumping ground for agitation and general nastiness. Avoid, or at least severely limit, exposure to fever pitch social media platforms.
2. Practice meditation. Meditation is a learned skill, but one that when mastered yields significant rewards for your mental wellbeing. Meditation allows you an opportunity to quiet the mind and focus on positive imagery and thoughts, as well as the breathing process. Together, this has a calming effect that is beneficial during times of stress.
3. Reduce news exposure. The news has become burdensome to view, and is highly stress provoking with all the images of civil unrest on top of the daily COVID-19 case counts and negative data surrounding the pandemic. Take control over your stress levels by limiting the amount of time you spend viewing the news on TV, YouTube channels, and Google.
4. Watch your diet. It is evident that in times of distress we humans tend to gravitate toward comfort foods, which are typically fatty, salty, processed, or high in sugar content. None of these foods will benefit your body or your mental health. Instead, minimize the comfort foods and focus on a Mediterranean diet for improved psychological health.
5. Stay active. Remaining physically active is essential during stressful times, as exercise helps promote dopamine, norepinephrine, and serotonin, the neurotransmitters that help regulate mood. In addition, physical activity also promotes better sleep quality, which leads to better overall functioning when emotional health is under pressure.
6. Practice kindness. Balance all the negativity out there by making an extra effort to practice kindness. Even if our smiles are currently hidden underneath masks your eyes will smile when you encounter people, and that is comforting. Setting an example in practicing kindness in your demeanor and actions becomes contagious, and can lead to others following your lead.
7. Remain productive. Many folks have unfortunately lost their jobs, at least temporarily, adding to financial stress on top of everything else. Losing the ability to report to work can lead to boredom and negative lifestyle habits. If a job loss has hit your household, engage in some projects or new hobbies that can offer a sense of productivity. Completing a new task or project boosts self-esteem and lifts mood, which improves mental health overall.
8. Use calming breathing techniques. When a negative news report does stoke feelings of hopelessness and despair, deep-breathing exercises can offer almost instant relief from escalating stress levels. When anxiety hits, fill the lungs deeply and hold the breath for a count of 5 before slowly releasing it. Do this six times in a row to enjoy relaxation effects.

Choosing a couple of these techniques, or better yet, all of them, can provide immensely improved mental health while riding out the pandemic and all the other stress-provoking events our nation is currently experiencing. Keeping out mental health in good form is intrinsic to overall health and wellness, as the connection between mind and body is very powerful. If our mental health is being negatively affected it can place our physical health in jeopardy, so make every effort to protect your mental health during the ongoing pandemic, protests, and economic events that may be with us for while.

Getting Help for Mental Health Issues During the Pandemic

Sometimes the subconscious will resist our efforts to calm down using the various techniques outlined above, which can result in a mental health event that needs professional attention from a psychiatrist or psychotherapist. During this COVID-19 era it is critical to tend to our mental health needs, and most mental health providers offer in person sessions and/or tele-mental health sessions at this time. The advent of mainstreaming tele-mental health services during the coronavirus crisis has provided an invaluable source of support during the pandemic.

Whatever you do, do not ignore signs of serious mental health issues, as the stress accompanying the pandemic and protests will only exacerbate the severity of the condition. A mental health provider can design a customized treatment plan that may include medication, psychotherapy, and holistic activities. These are critical therapeutic tools that can help manage the effects of the distress and minimize impairment. Now more than ever it is so important to take care of your mental health.

About the Author

Marissa Katrin Maldonado has been working in the behavioral healthcare industry for over 12 years. She is the founder of The Treatment Specialist, a national online resource for informative articles on mental health conditions for adults, teens, and families. Dedicated to guiding individuals to the help they seek, Marissa believes that with the right support and guidance, those struggling will have the opportunity to turn their lives around and enjoy a healthy and happy life. She is a proud mother and wife and enjoys long distance running, traveling, and music.