World Mental Health Day is on 10 October and this year the WHO is focusing on investing in the mental well-being of people around the world. If you don’t have access to professional help, there are still ways to manage your anxiety and stress yourself.
Any major change in life is disruptive. Moving to a new house, for instance, should be exciting. But it can also make you extra anxious, stressed and even depressed. The Covid pandemic has turned the world upside down. Even as restrictions are lifted, some of us are not feeling confident about facing the world again.
The World Health Organization expects many more people will need support for mental health after what they’ve been through this year. Suddenly they’re supposed to act “normal” in an abnormal world. It’s not that easy. The South African Depression and Anxiety Group (SADAG) did an online survey in April and found that anxiety and panic were the biggest challenge during lockdown for respondents – even bigger than worries about money. Women made up 85% of people struggling and 27% of those were 26 to 35 years old. Whether you are home because you lost your job, are looking after kids, or fall in a group of vulnerable people, it takes getting used to. Here are ideas to help you stay strong when it all seems too much.
SET A NEW ROUTINE
Create a new routine and make looking after yourself the priority. It helps to manage anxiety. Keep work and free time separate. If you can, pick a work spot so you can walk away from it when you’re done.
STAY ACTIVE
Create a list of things to do to keep yourself busy and active. Make it public so the whole family can add ideas. When you run out of ideas – ask your friends and family. Do small things every day that you enjoy and help lift your mood.
NETWORK THE RIGHT WAY
Stay in touch on social media, but don’t share just any content. Think about how social media makes you feel at the moment and adjust – mute, hide, unfollow. Filter what you are watching, reading and listening to. Don’t have the radio or news channel on in the background. Learn what you can from respected sources and check them at a specific time, not constantly.
WATCH YOUR HEALTH
Exercise reduces stress. Sleeping well is a good foundation for health all round. Clear out the LEDs from the bedroom, don't keep the phone on the side table even if you set the alarm, go to bed and get up at regular times. Comfort eating or drinking won’t do you good in the long run. A healthy diet not only makes you feel better, but it also makes you feel better about yourself.
KNOW YOUR TRIGGERS
When you’re hit by a wave of anxiety or depression, consider thoughts or sensations you had just before. Did they bring it on or make things worse? First, try deep breathing to get the stress down (breathe in four seven counts, hold for four, breathe out for eight). Then work out how to avoid your triggers.
LIVE IN THE PRESENT
All you see and hear now, are grim predictions about how long the pandemic and its effects will last. Nobody knows exactly, so why think about it? Stay in the present. Control what you can. Have a chat with friends or family every day. It’s a reminder that you still belong and that you are valued. Don’t forget to talk to family in your home as well. They might need you more than you know.
STAY ACTIVE
Create a list of things to do to keep yourself busy and active. Make it public so the whole family can add ideas. When you run out of ideas – ask your friends and family. Do small things every day that you enjoy and help lift your mood.
NETWORK THE RIGHT WAY
Stay in touch on social media, but don’t share just any content. Think about how social media makes you feel at the moment and adjust – mute, hide, unfollow. Filter what you are watching, reading and listening to. Don’t have the radio or news channel on in the background. Learn what you can from respected sources and check them at a specific time, not constantly.
WATCH YOUR HEALTH
Exercise reduces stress. Sleeping well is a good foundation for health all round. Clear out the LEDs from the bedroom, don't keep the phone on the side table even if you set the alarm, go to bed and get up at regular times. Comfort eating or drinking won’t do you good in the long run. A healthy diet not only makes you feel better, but it also makes you feel better about yourself.
KNOW YOUR TRIGGERS
When you’re hit by a wave of anxiety or depression, consider thoughts or sensations you had just before. Did they bring it on or make things worse? First, try deep breathing to get the stress down (breathe in four seven counts, hold for four, breathe out for eight). Then work out how to avoid your triggers.
LIVE IN THE PRESENT
All you see and hear now, are grim predictions about how long the pandemic and its effects will last. Nobody knows exactly, so why think about it? Stay in the present. Control what you can. Have a chat with friends or family every day. It’s a reminder that you still belong and that you are valued. Don’t forget to talk to family in your home as well. They might need you more than you know.
Credit: Info courtesy of SADAG
LOOKING FOR A JOB
Many jobs were lost because of the pandemic. Be careful not to doubt yourself – this was beyond your control. Be productive. Make a list of your strengths and weaknesses, skills, even what you disliked about your old job. This will help you figure out what job you’d like next. Use your time well. Don’t work or rest all day long. Tackle each part of the job search like any other assignment. Set aside one hour each morning to work on updating your CV, browsing job offers or sending off applications. Then let it go.
Everyone needs to feel useful, so start helping others. Volunteering for causes shows your commitment and dedication. Those are traits that get you hired.
JET CLUB HELPLINESFor free advice or support on any aspect of mental health care and advice, Jet Club members can call:
PERSONAL HEALTH ADVISOR
SA & Namibia
0800 00 45 45
Botswana, Lesotho & Swaziland
+2711 991 8258
LOOKING AFTER YOUR EMOTIONAL HEALTH POST LOCKDOWN
Reviewed by Zandile Xabendlini
on
October 09, 2020
Rating:
Reviewed by Zandile Xabendlini
on
October 09, 2020
Rating:
