Mental Wellbeing Comes First

During COVID-19 there are many stories about negative impacts upon people’s physical wellbeing, many have faced issues with stress eating, snacking due to boredom, even challenges such as finding healthy foods. Physically, some may have experienced disturbances in sleep quality as they increase time spent in a sedentary state, all of these and more may have contributed to issues with weight management. Between 9^th April and 16^th May 2020 European and International congress on obesity showed that more than sixty-three respondents have found it either ‘very’ or ‘somewhat difficult’ to manage their weight during lockdown.¹ A sudden change in routine, social distancing, fears of the virus, financial hardship and separation from loved ones can all contribute to mental strain. There is also evidence that depending on the quarantine duration, there are significant negative effects upon psychological wellbeing.²

As someone who had battled with anxiety and depression, I am vigilant because there may be days, weeks, or months where some are better than others. What I found serves me and many other friends who have also suffered with stress, post-partum depression, and or anxiety attacks, is that every day is different. For those who maybe younger, perhaps living alone, have a lower income (per household), or if you are female and have an existing mental health diagnosis, you maybe someone who has reported increasing levels of depression and anxiety. If you have, you are not alone, in fact 1 in 4 people will experience some kind of mental health problem, of some kind, every year.³

The World Health Organisation published guidance on the likelihood of experiencing pressure and ways to manage mental health and psychological wellbeing, because it is equally as important, if not more, than managing physical health.⁴

Ways to tap into mental wellbeing:

Use compassion:

Give yourself a break and recognise this is an unprecedented time. Become aware of habits that may not be serving you and allow yourself to release patterns which do not serve your mental wellbeing. For example, eating out of boredom. If this is familiar to you, become the observer and distract yourself by calling a loved one, start a new project or learn a new skill. Ensure this isn’t too consuming or overwhelming but enough to cause a change of thought pattern and distract you from the temporary feeling of boredom, worry or anxiety.

Time Out:

By setting aside as little as ten minutes to do some gentle stretches, go for a walk, meditate, or breathe, you are bringing yourself into the present moment. This will allow you to regain control of the current state you are in. By adopting a breathing technique such as 4-7-8, you are slowing down your breathe and allowing your body to reduce anxiety, manage cravings and controlling anger responses.⁵ You are promoting relaxation techniques for your mind and in turn aiding physiological wellbeing.

Pay attention:

By paying close attention and tuning into your feelings and needs you will allow such awareness to heighten. You may choose to write it out by journaling or picking up the phone to call a friend. Whatever tools you choose to increase joy or to aid in relaxation, the more attune you are into changing feelings when you pay close attention to them. These tools allow you an avenue to relieve stress and anxiety through meeting your needs.

If you call a friend, be clear your intention before you begin. Start by being honest with them and ask; ‘I am looking to talk to someone and just listen, are you able to do that for me?’. By talking in an open and honest manner you are able to connect with someone else without the fear of judgement or opinions, particularly if you are isolating.

Regular patterning:

Using a pattern which grounds you such as cooking, exercising, meditating, or reading, every day will enable you to be accountable to yourself and distracts you as thoughts may become overwhelming. You are also unlocking ways which encourage you to find joy in every day.

Keep in mind; If you enjoy doing it, keep doing it.

 

Final thoughts.

When you are in a safe space, your needs are being met and you start to honour yourself. You also are kinder to yourself by doing what you enjoy, providing the food which serves you, your energy, and your wellbeing. Seeking out ways to clear mental chatter and serve your psychological wellbeing will have profound impacts on the ways you take care of your physical health. In turn mental wellbeing will give you energy to exercise, confidence to learn a new skill, focus to be creative at work and relaxation to fall asleep and obtain quality sleep. Small joys each day will bring returns which serve you daily. If you are needing additional support, I recommend you view the references below and find support in your area.

References:

¹ Mental health statistics and facts. (2020, June). Retrieved from Mind: https://www.mind.org.uk/information-support/types-of-mental-health-problems/statistics-and-facts-about-mental-health/how-common-are-mental-health-problems/

² Brooks, S. e. (2020). The psychological impact of quarantine and how to reduce it: rapid review of the evidence. Retrieved from Lancet: https://www.thelancet.com/journals/lancet/article/PIIS0140-6736(20)30460-8/fulltext

³ More than half of people struggled to manage their weight during COVID-19 lockdown, suggests UK survey. (2020, Sep 1st). Retrieved from eurekalert: https://www.eurekalert.org/pub_releases/2020-09/eaft-mth083120.php

⁴ Mental health considerations. (2020, March). Retrieved from World Health Organisation: https://www.who.int/docs/default-source/coronaviruse/mental-health-considerations.pdf

⁵ What is 4-7-8 breathing. (2019). Retrieved from Medical News Today: https://www.medicalnewstoday.com/articles/324417#about

 

Tulshi Varsani – Fitness ChiX

Tulshi started out in the fitness industry before becoming a Performance Coach (UKSCA). Throughout her career she has managed coaches, gyms and worked with Mercedes AMG Formula One team members and pit crew. Her experience included coaching Pilates to general populations, as well as for Newport Gwent Dragons, a division one rugby team in Wales. Tulshi also coached children’s rehabilitation, as well as sports athletes within skiing, gymnastics, motocross, downhill biking and Formula 2.