Mental Health Matters

To try and alleviate feelings of anxiety and worry, it can be helpful to focus on the small aspects of life which are in our control, rather than focussing on all of the uncertainties presented to us. To protect ourselves and our families we are also having to isolate ourselves socially which feels very alien and goes against usual activities and traditions. These are some tips some of you may find useful to help be more mindful about your mental health during (another) lockdown. 

Breathing, and take a Break

Breathing, something we have the ability to do without even thinking! Such an overlooked tool for helping with anxiety. Taking some deep breaths in and out can help focus the mind. You can even use guided apps e.g. headspace to get in to a pattern which suits you best. 

Give yourself a break! It is very common to be worrying more and feeling uncertain about the future, and what is happening. Don’t punish yourself for having these thoughts. You are not alone. 

Exercise

Whether you are working on a goal like couch to 5k, having a solo dance party in the kitchen, or doing online yoga classes it is so important to keep moving. One of the easiest ways is getting out in to the natural light and into nature. Exploring your local neighbourhoods and getting your steps in. When feeling anxious it can help with sleep, reduce stress and is good for both physical and mental health. 

Friends and Family 

Although we may not be able to have the usual gatherings and spend time together – we can still pick up the phone and reach out and/or rant to friends and family. Phone calling, texting, zoom calling, sending a letter or a voice note. Think of those who are living alone, or who may be finding things extra difficult and reach out. Small acts of kindness cannot be underestimated at this time and will make you, and whoever is on the receiving end, feel infinitely better.    

Sleep 

Getting a decent night sleep can make you feel much more like yourself and ready for the day ahead. Given the circumstances we face, it’s very common for people to be experiencing a change in their sleeping patterns.  Small habits like; stopping repeatedly checking the news, shutting down laptops if working from home, cutting out caffeine before bed, can help to switch the mind off. Doing a breathing or meditation class before bed can also help with a restful night’s sleep. 

Cooking 

Whilst we may not be able to cook meals or go out with family and friends-this can be useful time to learn new recipes or try cooking from scratch. This can also help with cultivating a routine to the day.

Diary

Some people find planning and creating a routine helpful during this time. If you are finding planning overwhelming, you could try journaling. Writing down your worries and thoughts, or even things you are grateful for. 

GP

If you feel like you need more support, or professional advice on how you are feeling, speak to your GP. They can help and sign post you to local mental health services. They also have lots of new ways to consult e.g. via text or email, if you find it hard to express how you feel when talking.

Some useful resources to note:

Finally, everyone has been affected by the pandemic in different ways. Coping mechanisms that work well for some, don’t work for others. Rather than comparing ourselves with others, let us try to look after our mental and physical health as best as we can, and be kind and supportive to ourselves, and one another. 

Or please do contact the Aga Khan Health Board (telephone number in the IIUK directory) at: [email protected]