For most of us living through this pandemic with COVID-19, our lives have changed with little notice. You have made decisions to protect yourself and your family, your employer has made decisions on where you can work and whether your job is still available, and the government has made decisions on what can be open/closed and possibly restricted your movements. These changes, many of them overnight, can lead someone to feel out of control. The way in which they lived their life has drastically changed, and there is little they can do about it. People like to have routine and predictability in their life to feel in control. When we start to feel out of control, our mental health can be negatively affected.
There are many recommendations to stay physically healthy that have been put forth by the media during this pandemic with the coronavirus COVID-19, but remaining mentally healthy is also important. A loss of control can increase anxiety and people might scramble to feel in control again. The good news is, we don’t need to actually be in control to improve our mental health; we only need a sense of being in control. Perceived control is often good enough. Here are some ways to feel in control, when everything seems so out of control, and decrease the development of anxiety that might affect our functioning.
Keep a routine: Keeping a routine will help you feel the most in control of the situation. While many things have changed, such as where you work from and whether your kids/significant other are home, keeping a schedule will provide predictability and less interruption in your schedules. Get up around the same time as you did before, eat breakfast with yourself and/or your kids as you normally would, and get dressed every day in your work clothes. Make your day look as much like a normal (pre-pandemic) day as possible. While you may be able to do your job in your pajamas from home, it’s best to get dressed and face the day in your usual work clothes. You also want to hold firm to your work hours. It is easy to have your work day flow into your home life when you work from home, but set good boundaries with yourself and your co-workers and don’t work past the scheduled time you would have if you were in the office.
Get outside: If you are not under a strict quarantine order, get outside during the day. Practice good social distancing while sitting in your back yard, going to the park, or walking around the neighborhood. The change in scenery from the walls of your house, and fresh air, will help clear your mind.
Keep a consistent sleep schedule: You don’t have to drive into work or drop the kids off at school, which means you can get up a little later. You may also not be working currently due to the employment cuts. Regardless of the reason for the change in your schedule, it is important to follow the same schedule you did in the past. This will help your body and mind have that sense of control and predictability that will decrease anxiety that might develop.
Be active: The gyms might be closed in your area, or you are choosing to stay home and not attend public locations. Despite the changes in your normal workout schedule, focus on remaining active. There are numerous online programs that are available for use, many of them for free. If organized work outs aren’t for you, grab your walking shoes, kids, and/or pets and take a walk around the block.
Be aware: Be aware of how you might be trying to gain control in your life. Have you made new rules around the house? Are you making a long to-do list of things that will likely never get done? Are you micromanaging the actions of those around you? When you try to gain control you might tighten your hold on things around you, but this can often cause you to feel more out of control. Be aware of how you might try to modify your environment to feel in control.
Take a break: While you may love your family, being around them 24/7 when you previously had breaks from each other can be overwhelming. Take a break. It is ok to say you need to step away for a little bit. Read a book, take a bath, or just sit in a room alone. This separation from constant interaction and attention is necessary to help you recharge. It is ok to say you have had enough and need time to yourself. When you return from your break, you will be more mentally prepared to handle this new normal.
Stay connected: Stay connected with those in your life. While in-person interaction may not be possible, use video calls and phone calls to stay connected. Make plans for movies and TV shows you can watch, and schedule a chat session to discuss the show. What you would have previously discussed with your co-workers in the break room can still be discussed via video, phone, or messaging.
If you find that your mental health is being affected by all of the changes, it is best to seek help sooner versus later. At Mindset Therapy we provide mental health services in Texas and Washington from trained professionals, via telepsychology, which allows you to attend the appointment from the location most convenient for you. Visit Mindset Therapy at: https://www.mindsettherapyonline.com/ to learn more about the services offered and make an appointment.