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After months of adjusting our daily lives to the coronavirus, it is normal to still not be feeling 100 – even if you become a professional in masking, washing your hands frequently and distancing yourself socially, if Covid-19 makes you feel more anxious than that ever these days, you may have been hit by “pandemic fatigue”.
“As time goes on, more people experience more severe symptoms of depression and stress,” says Lisa Brateman, a psychotherapist and relationship specialist in New York. “A year ago, everyone was cleaning their cabinets, doing household repairs, puzzles and art projects. Today, they spend hours hitting the update button on their computers [only to] do not make an appointment for the vaccine. The pandemic is having a profound impact on maintaining emotional stability. “
The uncertainty of the unknown at this point in the pandemic may be triggering mental health crises, as Covid-19 cases continue to increase across the country. One study found that about 4 in 10 adults in the U.S. reported symptoms of anxiety or depressive disorder, up from one in 10 adults who reported these symptoms in 2019. Many people were also affected by blockages and orders to stay at home are also are still in force or being reintegrated across the country. The Anxiety and Depression Association of America says that psychological challenges can “increase the impact of [Covid-related] anxiety and isolation. “
Brateman observed an increase in symptoms of depression among his patients, especially those who live alone. “On the other hand, many couples are [also] finding it difficult to navigate being with their partners and / or children 24 hours a day, 7 days a week ”, she says,“[as] the elderly and parents of young children have to deal with additional stresses. “
Everyone is battling the pandemic in their own way, but if you are dealing with new mental blocks caused by the blocks or experiencing long-standing anxiety and depression, taking care of your mental health should be the same focus as your physical health today. in day.
But it is not always so easy; depending on restrictions in your area, it may be difficult to access face-to-face therapy sessions at this time. The WHO says that the pandemic has disrupted or disrupted essential mental health services in 93% of countries worldwide, while the need for mental health resources has only increased. Juggling new priorities, such as working at home, learning at a distance and taking care of children, can make it difficult to find time in the day to cultivate self-care practices.
The good news is that they are healthy home remedies that will make it a little easier to deal with new ongoing stressors related to the pandemic, as well as improve your overall mood. Brateman recommends that no matter what you do, being proactive about the future is key. “The internal conflict about what you can’t change now only deepens hopelessness,” she says. “Think about what you can do now to improve your circumstances and make you feel better.”
Whether you’re looking to relieve stress, sleep more deeply, or give your brain a boost, we’ve put together the top mental health products that can help you manage the roller coaster of emotions you may be feeling right now. Note: these are not substitutes for therapy, so if you are struggling with anxiety or severe depression, talk to a trusted medical professional or access free and confidential resources, such as a hotline for crises. Otherwise, scroll through this list to find easy ways to start a self-care routine today.
1. Use a virtual therapy service
Talkspace
“Most of my colleagues are offering telemedicine or teletherapy on HIPPA compliance platforms,” says Brateman. “Teletherapy offers many benefits, such as access for people living in rural areas, less travel time to the therapist’s office and higher retention rates. I found that some patients reveal more when they are sitting in their own living rooms because it adds an additional layer of emotional comfort. “
A well-considered teletherapy option, used even by celebrities like Michael Phelps and Demi Lovato, is Talkspace, a subscription therapy service. When you sign up, you will be treated by a therapist from your network of licensed professionals and will communicate through live video sessions, text messages, phone calls, as well as image and video messages in a private chat room. text-based. Not only is it accessible, with the ability to reach a therapist 24 hours a day, 7 days a week, but it is also accessible – Talkspace accepts many major insurance plans, such as Cigna and Humana.
Talkspace, start at Talkspace.com
2. Take an online course on stress management
Microsoft
Don’t you see a therapist regularly? Taking a unique virtual course can also help you learn some tools to deal with the anxiety and stress that you can incorporate into your daily life.
Udemy has an entire section dedicated to “Courses of Happiness”, although it is a somewhat inappropriate name. Classes include how to manage stress and anxiety with Cognitive Behavior Therapy (CBT) techniques, how to cultivate mindfulness or just how to find joy in the place where you are in life.
From free options to courses starting at $ 19.99, you’ll get really helpful advice from licensed therapists, life coaches, teachers and more. One of the best rated courses in this category today is called “Anxiety and Stress”, which teaches practical techniques to reduce anxiety and increase the power you feel over your own life.
BUY NOW: $ 69.99
3. Combat seasonal mood swings with light therapy
Amazon
Brateman says that now that we are all in the second winter of the pandemic, “I have seen more patients suffer from seasonal affective disorder, which is the reduction of sunlight, which is known to lead to depression.” If you can’t go out for a little sun now, light therapy lamps are a good alternative for those who need a little stimulation.
Miroco has one of our favorite mood lamps, which provides up to 10,000 lux of UV-free light; switch brightness levels with three modes and you can set a timer for up to 60 minutes of re-energizing light. Compact and portable, this soft light can be placed on a table while you work at home or on a nightstand to help you wake up smoothly in the morning. It is recommended that the light is turned towards your eyes (without you looking directly at it) starting for 10 minutes a day, then gradually increase the time until you feel the desired effect.
4. Call and video chat with loved ones
the Facebook
“Zoom initially saved the lives of some [but] now many are retreating to depression, ”says Brateman. “Physical isolation has turned into emotional isolation. Bring others into your online world to change the channel of negative thoughts that the pandemic inspires. “
While this may not fill the void in personal interactions, it is still important to keep in touch and check regularly with friends and family virtually. The Facebook Portal will make you feel like you are in the same room as your loved ones, and you can even create group calls of up to 50 people with Messenger Rooms. You can talk and move around with your hands free, as the Portal’s Smart Camera pan and keep everyone in the frame, while minimizing unwanted background noise if you have a full house now. Need some privacy during your call? Disable the camera and microphone or lock the camera lens with a simple switch. Even though we are all far away now, surrounding ourselves with a supportive community is essential.
5. Add a mood-enhancing supplement to your diet
PYM
With the fear of coronavirus building up, people have been looking to local drugstores for the best immune-boosting and stress-relieving supplements. While there is no magic pill that can help alleviate all of your mental problems, adding supplements along with good nutrition and exercise can only be one way to keep your mind clean and focused.
Not a fan of thick capsules or chalk vitamins? Zak Williams’ PYM company offers Mood Chews made with natural amino acids like GABA, L-Theanine and Rhodiola that direct the body’s hormone levels to control stress and anxiety. If you are feeling constantly overwhelmed, take a gum a day, or 20 minutes before you know you are about to get into a stressful situation. With all-natural ingredients, the effects are subtle and do not leave you feeling dizzy or nervous.
PYM Mood Chew $ 30
6. Do a yoga or meditation practice
LuluLemon
Whether you are confined, isolated or just sheltered, anyone who has more free time than usual and is unsure of what is to come can benefit from developing a practice of moving the body smoothly. Brateman says you must resist the urge to stay in bed all day, which will only make you feel worse. “Meditation and exercise will help. What you focus on is directly correlated with how you feel. “
A good place to start is by grabbing a high quality yoga mat, such as this 5 mm reversible Wordmark mat from Lululemon, which is thick enough to cushion your body and protect your joints from a hard floor, making it great for meditation lying or sitting, even if it was specifically made for yoga. The top layer is super sticky, if your practice involves more sweat, but the natural rubber base has an antimicrobial additive so that it stays fresh for longer. For more support for your lower back, you can also look for a meditation cushion tailored to maintain a position, such as sitting with your legs crossed.
Reversible Lululemon 5 MM Wordmark Mat $ 88
7. Start journaling daily
Nicola – stock.adobe.com
If you have a lot of complicated emotions surfacing, one way to control your mental health is to write down how you feel over days or weeks. Brateman says that daily practices like journaling can be “highly effective in stabilizing mood”, especially since heavy topics like loss and suffering are now on our minds.
We love the classic Moleskine notebooks, with a thick, leather-like cover that can easily be tucked into your bag or simply stay in your room to use at any time. Available in various colors, the simplicity of the ivory white pages is an ideal starting point for jotting down quick thoughts or curating a more detailed bookmark diary.