Mental Health Care in Pandemic: Dealing with Anxiety and More.

“Start your day well”

It can be tempting to reach for your phone or switch on the news first thing in the morning
but starting the day with the simple mindfulness exercise exercise such as “notice 3 things”
can help me check in with how your feeling and connect with your environment mindfulness
is well-known to make people feel calmer and cope better with stress this quick exercise
takes less than a minute.

“Get planning”

Although it's tempting to stay curled up in bed, adapting and creating positive new routines
can be helpful and keep you motivated. For example , what was your morning commute or
school-run: Listen to a podcast or go for a walk. Incorporating some form of exercise
outdoors if possible, into everyday life is good for mental and physical well being. And set
aside time to speak to friends, family or work colleges everyday. Connecting with others
releases a feel good hormone that helps to relieve stress.

“Stay informed, not overloaded”

Although we are able to cope with some stress here and there, being constantly exposed to
a rolling fear- inducing newsfeed can impact your mental health. Hearing upsetting or
anxiety-provoking news triggers a stress response in our bodies. Keeping informed is
important but managing your social media and information in take will make a big difference
to how you feel. Try to limit the time you spend listening to, watching, or reading things about
the outbreak. Turn to one or two reliable sources for news and check them just once or twice
a day to stay informed. If feelings of anxiety spring up in your day, try breathing techniques,
such as box breathing. Concentrating on and controlling your breathing is a
scientifically-backed way of making you feel calm. Box breathing is quick, easy and can be
done anywhere. Breathe in deeply, through your nose, for a count of 4, hold your breath for 4
breathe out completely through your mouth for a count of 4 and hold your empty breath for 4
then repeat 4 times

"Getting ready for bed"

Good quality sleep makes a big difference to how you feel but feeling worried or anxious can
make getting to sleep difficult. You could set a coronavirus news curfew, so you don't watch
or have anything to do with the outbreak after 7 p.m. And aim for regular bedtime. You might
also find it helpful to: avoid caffeine before bed, not eat or drink too much late in the evening,
warm bath and keep screens out of your bedroom. If getting to sleep is proving tricky you
can try 'the body scan' this simple exercise helps you to relax both your mind and body, and
with practice– you might find that it even sends you off to sleep. Whilst you're lying in bed or
resting, take your attention to your feet, relax and soften them into the bed as much as
possible then scan up your body, moving to your ankles. Release any tension and soften
them into the bed. Once they feel relaxed, move up further to your calves, then knees,
thighs, and so on. Keep moving slowly up your body, all the way to your head, softening and
relaxing every muscle along the way.