It has been almost a year since the pandemic changed our lives radically. As the government sets the roadmap out of lockdown, many people finding this final hurdle of lockdown the most difficult.
If you're feeling exhausted every day, struggling to feel enthusiastic about anything and lacking the motivation to check in on your loved ones, you're not the only one.
Long periods of heightened anxiety, significant changes to our routines, and not having social contact with others have a substantial impact on our mental health. But there are some tips, backed by science, that can improve your mood and wellbeing.
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Get enough sleep.
Does this sound familiar? You wake up just in time to groggily start work and spend most of the morning still in your PJ's on your laptop. Or perhaps you are on furlough, and your sleeping patterns are shifting later and later. You feel tired and have difficulty concentrating all day, and yet when it gets to the evening, you can't settle down and end up laying in bed tossing and turning.
You're not alone. Many people are struggling to get quality sleep during lockdown. Some are finding a lack of sleep is affecting their memory. Not getting enough sleep can lead to increased activity in the part of the brain that controls our stress response – the amygdala.
Getting into a good sleep routine is easier said than done, but here are our top tips:
- Try to stay away from screens right before you sleep, as the blue light they emit can prevent you from dozing off.
- Try to go to bed and get up at the same time every day. Having a consistent sleep schedule helps to train your body for sleep.
- Numerous studies show exercise during the day can help you sleep (see point three).
- Try mindfulness or some gentle yoga before bed.
What if you've done some gentle yoga before bed read instead of scrolling the 'gram, got to bed at 10 pm, but still can't relax your mind? Try not to dwell on issues you can't control. Mindfulness takes practice, but acknowledging your worry and recognising what you can and can't do can help you relax. There are loads of brilliant apps that can help with this.
2. Do something kind
It's easy to underestimate the impact kind words or the effect kind actions can have on people. But doing something nice for someone else can help reduce anxiety and make you feel happier.
Paying someone a compliment, checking in on your neighbours, donating blood, or volunteering are all great ways to give yourself a boost. Check out our random acts of kindness bingo for inspiration.
If you're shielding, then you can volunteer from home. Participate helps connect volunteers with researchers for online mental health studies. Scientists need people like you to take part in research, so sign up for a study today.
3. Get outside and move your body
We all know that daily exercise is good for us. Physical health and mental health are intrinsically linked. An analysis of several studies showed that more active people benefited from lower levels of depression.
Outdoor exercise increases levels of vitamin D, which some evidence shows can help reduce depression. Plus, people who exercise outdoors as opposed to indoors are more likely to stay active.
While exercise may be the last thing you feel like doing, sometimes getting started is the hardest part. Why not set yourself an achievable goal of just five or ten minutes? Once you get started, you may want to go for longer.
Heading out for a daily walk or outdoor exercise helps your body and mood. However, if you still can't bring yourself to exercise, self-compassion goes a long way, so don't use exercise as a stick to beat yourself with.
4 Reach out if you need help
If you find that you are struggling with your mood, it might be time to reach out to a professional who can help. Don't think that because 'others have it worse', you can't reach out – your feelings are valid, and if you are struggling, you deserve support. Here are a few options available:
- Most GPs are offering telephone or video call appointments and can advise on the best course of action for you.
- It's worth exploring if your employer has a support scheme in place, or try online counselling or a mindfulness app.
- If you feel like you are overwhelmed, there are some emergency resources online here.
Sometimes we know what we need to do to feel better, but we can't bring ourselves to do them. Overall, remember that we have had our lives radically changed over the last year. Take one day at a time, and try and find those feel-good moments -whether it's calling a friend, working on a hobby, or trying something new. You've come so far, and lockdown won't last forever.
