With so many unknowns as we enter the last week of a second national lockdown, it is unsurprising there has been an increase in reported mental health struggles.1
Days may be getting darker, but this does not mean our sunshine has to fade. At TVF, we know taking time out to actively focus on your mental health may seem daunting at first. That is why we have put together 4 tips for you to follow that may help improve your mental health – backed by science.
Given these uncertain times, it has never been so challenging, yet so important, to maintain a routine. Research has shown a high correlation between COVID-related routine disturbance and general anxiety.2 This is why our first tip aims to bring back some structure to your daily life.
Making lifestyle changes has been shown to help anxiety disorders3; therefore, maintaining a routine may improve your mental wellbeing. For some inspiration, your routine could include setting specific times to wake up, exercise, cook, or even have your mid-morning cup of tea.
Struggling to stay motivated to follow your new routine? You could try making it your second-lockdown goal! It is said that it only takes 21 days to form a habit. That’s just three weeks. In three weeks from now, your new routine may be second nature.
Social distancing does not need to be socially isolating.
Without the levels of social interaction we are used to, it can be easy to feel lonely at times. Feelings of loneliness have been associated with anxiety, depression, and overall poor mental health,4 making this a significant issue faced by many. This is why TVF is highlighting the importance of staying connected—an act that is effective in reducing symptoms of depression.5 Luckily for us, staying connected is possible even during a lockdown.
Make an effort to get in touch with someone this week! If you are unsure where to begin, there are a wide variety of online support groups out there that are just a couple of clicks away. This can be a great way to connect with people in similar circumstances.
So, take advantage of social media. Now could be the perfect time to ‘e-meet’ new people.
You have probably heard of the so-called ‘feel-good’ hormone, serotonin. You are also probably aware that exercise releases serotonin in your body, which in turn, makes you ‘feel good’. In fact, the beneficial effect of exercise on your mental health goes beyond this—exercise has been shown to reduce anxiety and depression.6 This is why exercise is a fantastic way to improve your mental wellbeing during lockdown.
Not only can exercise make you feel great today, but new research also highlights the long-term benefits of exercise on mental health. Individuals with ‘low fitness’ had a 60% higher chance of anxiety throughout the 7-year study.7 This means that, ultimately, getting your heart rate up is not just an instant pick me up, it also has longer-term benefits on your mental health.
Before we move on to the final tip, we know the benefits of exercise on your mental health can sometimes be forgotten due to the occasional reluctance to work out. So remember, winter exercise does not have to mean jogging in the rain. Why not put some music on and have a boogie?
Look at you go!!
Small, positive affirmations are a simple yet extremely effective way to boost your mood. Affirmations have even been shown to reduce symptoms of depression.8
As it is not always easy to be positive in times like this, remember that actively focusing on doing so should be one of your priorities. Try this by simply acknowledging your daily achievements—no matter how seemingly minor they are.
Whether that is baking a loaf of banana bread or remembering to water your plants, be happy with your productivity. This small change in mindset may be the perfect way to improve your mental wellbeing.
At TVF, we want to remind you that you are not alone. There are many support groups and charities available if you need help, a few of which can be found below:
By Kate Gosling
