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In Part 4 we looked at some simple steps you can take to minimise the way your mental health is negatively impacted. We finally conclude this series by looking at what additional steps you can take to ensure that you come out of this lockdown period
This series of articles has been a look at the current lockdown situation we find ourselves in here in Victoria, and the impact it’s had / still having on mental health. I strongly believe that now, more than ever, is a crucial period of time for all of us to be more aware of our own feelings and behaviours, whilst also taking the time to stay connected with our friends and family.
We’ve looked at ways of identifying some behaviours that are associated wit mental health conditions such as stress, depression and anxiety. We have looked at some of the ways in which you can address or even counteract those behaviours. Now we’re going to look at what you can do moving forward, in addition to what we’ve already covered.
WHAT YOU CAN DO MOVING FORWARD
Counselling (online / telephone)
If you or somebody you know is in distress or immediate danger, dial 000.
Beyond Blue – 1300 22 4636
Lifeline Australia – 13 11 14
Suicide Callback Service – 1300 659 467
Mensline Australia – 1300 78 99 78
Kids Help Line – 1800 55 1800
Relationships Australia – 1300 364 277
MyCompass – An initiative of the Black Dog Institute
Create a routine
- If you’re one of the countless people that have had their daily routine completely disintegrate due to isolation, then it’s time to flip that and bring it back. Implement a bit more of a structure into your day, accommodating for the adjustment to being in isolation.
- For example, if you are used to getting up at 6:30 to get ready for work which starts at 9, but your daily commute means going into the next room… then SLEEP IN! Get up at 8 and enjoy that extra 90mins of sleep.
- Set your same meal breaks for morning / afternoon tea and lunch. Working from home can still maintain the same structure as if you were going to the office.
- Set dinner times and bed times at the same time each night (as best as you can) so you can continue to develop that routine and your body can adjust.
Daily exercise – morning / afternoon walk
- If you’re an early bird that was hitting the gym before work, why not sign up to online PT, a fitness app, or online fitness classes and get your workout in. Or go for a walk around the block. It’s currently winter, so a brisk walk in the crisp winter air will certainly wake you up and leave you energised for your day.
Regular check ins w/ friends / family
- How often are you contacting your friends / family? Are you an all-day texter? Or are you making regular calls? It’s an important time to stay connected with your loved ones, even if it’s to make small talk. You might even just want to call your bff and watch a tv show together. Start a Watch Party on Facebook and invite some friends. Have a Zoom movie night.
- Making regular contact with your people keeps you engaged and connected, reducing your feelings of isolation.
Video calls / Coffee catchup over zoom / facetime.
- This goes hand-in-hand with regular check ins with people. Get comfortable with being in front of your phone / computer camera and say hello and put your face on the screen.
- Various apps allow you to make it more fun and interactive. Change your background on Zoom. Play interactive games via Snapchat. Utilise a plethora of various filters on Facebook and Instagram… it’s also a great opportunity to snap a screenshot and share on your socials.
Get a hobby – knitting, sewing, baking, art, photography etc.
- These are all pretty self-explanatory. Refocusing your time in other productive pursuits allows you to lower your stress and anxiety levels, keeping your mind occupied at the task at hand.
- It could be re-visiting a hobby from your past, or trying something completely new. What’s something you’ve always wanted to do, but pushed it off for ‘one day’? Guess what? ‘One day’ is finally here, so grab a book, a podcast or online tutorials.
Learn Something – a language, a skill, an instrument etc.
- Maybe you would like to learn Japanese. Or learn to code. Or play the piano.
- This is also a great opportunity to make your isolation time more productive, and come out the other side more educated and skilled.
- It could be a great opportunity to discover online education and brush up on some business skills, or even learn some more advanced skills with software platforms. Whether it’s beginner skills in Photoshop or advanced Excel skills, anything that will give you an advantage in a professional capacity is always a great idea!
Find alternatives
- For all the parents out there, a weekly Zoom call is a great opportunity to stay connected with the other parents out there. It might even be a Friday night drinks opportunity – set the kids up with a movie or video game, and you can have a debrief with the other parents in the same situation.
- There are also plenty of kid-friendly activities available online that are suitable for parents and their kids. These are a great way to not only stay connected with your kids, but keep you both active whilst in isolation. If you’re not sure where to start, look for Family Groove or Born to Move classes. They’re a great way for parents and children to explore movement and rhythm through imagination, stories and music. You might even have the chance to connect with other families interstate or internationally.
- If you know of any other family-friendly online classes, feel free to comment below.
- If you have a spare table (folding trestle / picnic tables are ideal), it might be worth looking at a larger piece puzzle – something around 1,000+ pieces. This is a great thing to set up and just leave. Everyday, you could allocate 30mins for Puzzle Time, and everybody has a break from their screens.
- There’s also and endless supply of arts and crafts that can be created – let your imagination go wild. You could create a daily art challenge, and each day, task the kids with creating something based on a daily word or colour.
- If you’re more rhythmically savvy, or just enjoy an opportunity to embarrass your kids, there’s always TikTok.
Meditation
- Not everybody’s cup of tea, but people swear by mediation. Visual mediation, guided meditation, focused breathing, empowerment recital, there’s plenty of varieties out there.
- Reported to lower cortisol levels (stress hormones), meditation allows you to find more focus and re-energise yourself.
- Meditation is often coupled with specific breathing techniques, also creating opportunities to tackle stress and anxiety by not only calming the mind, but also calming the body.
- If you’re wanting to find a more satisfying and nourishing activity, combine some online Yoga classes with your meditation, and address your stress and anxiety, whilst also enjoying the benefits of a great stretch and balance session.
Reading
- Something that people may take for granted, but reading is a perfect, simple way to ‘switch off’ and redirect your energy into something else. It’s a fantastic distraction. Allowing yourself to get lost in a world of fiction, or a biography, or a romance novel.
- You may opt for a reading challenge, completing one book per month. If you’ve got more ambition or time up your sleeve, try and get through one book every week.
- Developing a regular reading habit develops your vocabulary, and prevents cognitive decline. It also alleviates stress, lowers depression and is a great way to assist with more replenishing sleep, as it helps to calm the body and the mind.
Writing / journaling
- If reading isn’t your cup of tea, perhaps you’re more suited to putting pen to paper instead?
- Perhaps you’re not so keen on speaking to somebody about how you’re feeling from the impact of isolation? Write about it.
- Start a journal and keep track of your thoughts and feelings; your state of mind, or changes in your emotions / behaviours. You could write yourself a letter, without ever sending it. Or you could get into a habit of writing letters to friends and family as alternative to phone calls.
- If you’re more creatively inclined, creative writing is a great way to channel all your feelings into a fictional world that is completely controlled by you. Create your own world and characters and situations. You may end up writing your very own novel!
- If you ever find yourself having a creative block or feeling stuck for inspiration, there are several websites that provide daily writing prompts and challenges to help get those creative juices flowing.
Laugh!
- It is often said that laughter is the best medicine, and in times such as this, it couldn’t be more relevant.
- Finding more opportunities to allow for laughter in our lives is one of the best things that we can all benefit from.
- You can play games with your family, or online with your friends. You could be swapping the nightly news for a comedy show / movie, or streaming stand up comedy performances online.
- There’s always a way to find some time to enjoy some laughter to take your mind of the things that are getting to you, and just feel good.
Sex.
- …it speaks for itself.
FINAL THOUGHTS
As cliched and as annoying as it sounds, we really are all in this together. (ugh, I feel gross just saying that). Well, unless you’re one of those selfish people who thinks that none of this applies to them and they only care about themselves.
In order for anything to have a chance of improving, we do need to cooperate. Look, unless you’re off getting your 5G microchip implanted, then that’s a valid excuse. Hahaha.
In particular, for those reading this that are in Melbourne, please, please, look after yourself. And of course, if you need to talk, reach out. I’m at home in my own little bubble. I’m not going anywhere in a hurry.
Stay connected, engaged, active and above all, stay safe.
-josh