With the constant changes of the world & social distancing limiting our interactions, it’s essential to continue to adjust our daily routine so we can better adapt.
Psychologist and mental health expert Barbara Iwatt MBPsS shares 6 lockdown proof ways to look after your mental health:
1) Stay connected. Social distancing doesn’t have to mean emotional distancing. In-person interactions and touch are essential to our well-being, however a variety of video conferencing platforms are available to organize family get-togethers, happy hours or simply making an extra effort for a chat on the phone.
2) Stick to a routine. Spending the whole day at home challenges time management, focus and productivity. Having structure in your days creates the sense of accomplishment, like you are spending your time in a meaningful way. Organize your days and activities the night before, go to bed close to the same time every day and have a regular exercise routine.
3) Practice good sleep hygiene. Regular sleep habits support your hormone production. Avoid using tech devices 30-60 minutes before sleep to aid your pineal gland in melatonin production, the substance helping you regulate the sleep-wake cycle. With balanced cycles comes balanced hormone levels, helping you feeling energized, more focused, better at problem-solving, decision making and altogether more productive.
4) Exercise regularly. With limited access to group exercise options, it is vital to find ways to engage in regular physical activity. The feel-good chemicals serotonin and endorphins are produced reducing anxiety and improving mood. Exercising also boosts your immune system as it helps the body in flushing out toxins through mobilizing the lymph system.
5) Control your media consumption. Being well-informed is important, but we all know it can be overwhelming and scary at times. Try allocating a specific time in the day dedicated to exploring the news. Everyone has different media-consumption habits however be intentional and limit how much time you spend listening to and reading the news.
6) Accept your changing emotions. It is okay to feel overwhelmed, anxious and scared, it doesn’t mean you are suffering from any diagnosable condition. If you haven’t started yet, get in the habit of practicing self-enquiry and introspection discovering what is underneath your emotions. Perhaps you’re experiencing fear because you’re far away from your loved ones and worry because you can’t support them physically, maybe you feel sad because you empathize with all the suffering. Know you aren’t alone.
Accept, get in touch and allow your emotions to move through you. You might want to journal or talk to a friend about how you feel, maybe you prefer meditating and quietening the emotional storm that way. Whatever method you choose, know the emotional rollercoaster won’t last forever and you’ll get through it. We will get through it.
Need extra support with your mental health and well-being?
Currently Barbara Iwatt MA, MBPsS is offering complementary consultation calls in response to the pandemic.
@barbara_iwatt
www.barbaraiwatt.com
info@barbaraiwatt.com
Barbara Iwatt psychologist (MA), MBPsS, with an integrative approach. She incorporates tools from mindfulness, cutting edge techniques from neuro-science, energy coaching and subconscious re-programming into her work. Barbara is passionate about working with women and specializes in anxiety and mood disorders, supporting the fertility journey, psychosexual issues, eating disorders, body image and self-esteem. Helping discover and embrace the power of femininity she transforms blocks and barriers creating new beliefs and behaviors.