Improve mental health during coronavirus :30 things you can do

how can i improve my mental health during the coronavirus pandemic

What is mental stress?

Mental stress is our body’s reaction to life events or situations. Mental stress depends on many factors. The place we live differs from person to person; a few everyday things that can make us feel Stressed are experiencing something unexpected or new event in life.
Or something which you have little control over it.

Living with mental illness isn’t simple. It is a consistent problem without a clear solution. While treatments like medication and psychotherapy are beneficial, sometimes people experiencing mental health issues need to perform much more day-in and day-out to feel great or even just okay.

Cause of mental Stress

Common causes of mental stress

  • Work pressure.
  • You are being unsatisfied with your job.
  • Low salary.
  • Death of loved ones.
  • Divorce
  • Loss of a job
  • Financial problems.
  • Life-threatening illness.
  • Anxiety, depression, anger, grief,
  • Rape, violence, theft.
  • Fear of attack from your enemy.

mental health infographic

Take care of your physical health.

For mental health, it is essential to take care of your physical health, body, and brain
needs different kinds of foods, nuts, juices, and physical activity.

  • Drink lots of water, at least eight glasses per day.
  • Avoid caffeine.
  • Avoid smoking and other tobacco products.
  • Avoid junk foods
  • Do not sit for long hours in front of the television
  • Avoid using a mobile phone for long hours
  • Walk daily for at least 40 minutes,
  • Get enough sleep at least 8 hours per day.
  • Eat nutritious meals.
  • Eat Dark chocolate.

Risk factors

Certain factors may increase your risk of developing a mental illness, for example:

  • A report on mental illness at a blood relative, such as a sibling or parent
  • Stressful life situations, such as fiscal problems, a loved one’s death, or a divorce
  • A continuing (chronic) health condition, like Diabetes
  • Brain damage as a result of a severe injury (traumatic brain injury), like a violent blow to the head
  • Traumatic adventures, such as military combat or assault
  • Consumption of alcohol or recreational drugs
  • A childhood history of abuse or neglect
  • Few buddies or few Wholesome relationships
  • A preceding mental illness.

About 1 in 5 adults has a mental illness in any given year. Mental illness can begin at any age, from childhood through later adult years, but most cases start earlier in life.

The impacts of mental illness can be temporary or long-lasting. You can also have more than one mental health disorder simultaneously. By way of example, you might have depression and a substance use disorder.

Symptoms and effects of mental Stress

On your behavior On your body On your mood
Drug abuse Muscle pain or tension Depression
Smoking Frequent Fatigue Anger
Lack of social contact Pain in the chest Restlessness
Feeling alone Low sex drive Lack of confidence
Not eating or overeating Sleep disorder Low motivation
Not exercising Stomach upset Depression
  • Confused thinking
  • Prolonged depression (sadness or irritability)
  • Feelings of Intense highs and lows
  • Excessive fears, Anxieties, and Worries
  • Social withdrawal
  • Seeing or hearing things that are not there (hallucinations)
  • Growing inability to cope with daily problems and activities
  • Suicidal thoughts
  • Numerous unexplained physical ailments
  • Dramatic changes in eating or sleeping habits
  • Strong feelings of anger
  • Unusual beliefs (delusions)


Mental illness is a leading cause of disability. Untreated mental illness can cause severe emotional, behavioral, and physical health problems. Complications sometimes linked to mental illness comprise:

  • Unhappiness and decreased enjoyment of life
  • Family struggles
  • Relationship problems
  • Social isolation
  • Issues with tobacco, alcohol, and other medications
  • Missed work or school, or other matters related to work or school
  • Legal and fiscal problems
  • Poverty and homelessness
  • Self-harm and harm to others, including suicide or homicide
  • The weakened immune system, so your body has a hard time resisting ailments
  • Heart disease and other medical conditions.

How to deal with mental health issues

How to deal with mental health issues

1) Positive Affirmations

While addressing yourself, talk emphatically; control your inward discourse. Use positive affirmations phrased in constructive, present, and individual tenses. Here are a few hints:

  • “I such as myself!”
  • “I can do it!”
  • “I feel dynamite!”
  • “I am dependable!”

Ultimately, we accept that 95% of your feelings are dictated by how you converse with yourself as you go consistently.

The dismal certainty is that if you don’t purposely and deliberately converse with yourself positively and helpfully, you will, as a matter of course, consider things that will make you sad, bring down your confidence, or cause you Stress and social nervousness.

As we said previously, your brain resembles a nursery. If you don’t intentionally plant blossoms and tend cautiously, weeds will develop with no support.

2) Positive Visualization

Maybe the most remarkable capacity you have is the capacity to picture and consider yourself as effectively practiced.

Make a transparent, energizing image of your objective and your optimal life, and replay this image in your brain again and again.

All improvement in your life starts with an improvement in your psychological pictures. As you “see” yourself within, you will “be” outwardly.

3) Positive People

Your decision on the individuals with whom you live, work, and partner will significantly affect your feelings and prosperity more than some other factor. Conclude today to connect with champs, with constructive individuals, with cheerful and hopeful individuals heading off to someplace with their lives.

Maintain a strategic distance from antagonistic individuals no matter what. Pessimistic individuals are the essential wellspring of the majority of life’s misery.

Resolve that from today forward; you won’t have upsetting or pessimistic individuals throughout your life.

4) Positive Mental Food

Similarly, as your body is beneficial to how much you eat healthy, nutritious nourishments, your brain is helpful to how much you feed it with “mental protein” instead of “mental treats.” Read books, magazines, and instructive, moving, or persuasive articles.

Feed your brain with data and thoughts that are inspiring and that make you feel happy and progressively sure about yourself and your reality.

Tune in to positive, constructive CDs and sound programs in your vehicle and your MP3 player or iPod. Feed your psyche consistently with positive messages that assist you with deduction, act better, and make you progressively proficient and equipped in your field.

Watch positive and instructive DVDs, TV programs, online courses, and other inspiring material that builds your insight and causes you to feel great about yourself and your life.

5) Positive Training And Development

Nearly everybody in our general public beginnings off with constrained assets, now and then with no cash by any means. All fortunes start with the offer of individual administrations or some likeness thereof.

All the individuals at the top today were once at the base, and sometimes they tumbled to the last a few times.

The supernatural occurrence of long-lasting learning and individual improvement is the thing that takes you from clothes to newfound wealth, from poverty to abundance, and from underachievement to progress and money-related autonomy.

When you commit yourself to learning and to developing and turning out to be better and progressively successful in your musings and moves, you assume total responsibility for your life and significantly speed up at which you move upward to more noteworthy statures.

6) Positive Health Habits

Take excellent consideration of your physical well-being and health. Resolve today that you will live to be eighty, ninety, or one hundred years of age and still be moving in the night.

Eat well nourishments, regular and nutritious, and eat them sparingly and with inappropriate equalization. A nourishing eating regimen will have a quick, beneficial outcome on your contemplations and emotions.

Make plans to get daily exercise, at any rate, 200 minutes of movement for each week, strolling, running, swimming, bicycling, or turning out to be on the gear in the rec center.

When you practice all the time, you feel more joyful and more advantageous and experience lower levels of pressure and exhaustion than an individual who sits on the lounge chair and sits in front of the TV all night.

Mainly, get much rest and unwind. You have to energize your batteries all the time, particularly when you are experiencing times of pressure or trouble.

A portion of the variables that incline us to numerous negative feelings is unforeseen weakness propensities, lack of sleep, absence of activity, and relentless work. Look for balance in your life.

7) Positive Expectations

Rehearsing the Law of Attraction is one of the most special procedures you can use to turn into a constructive individual and guarantee positive results and better outcomes throughout your life. Your desires become your inevitable outcomes.

Whatever you expect, with certainty, appears to come into your life. Since you can control your desires, you ought to consistently anticipate the best.

8 hope to be effective.

I hope to be famous when you meet new individuals. I hope to accomplish incredible objectives and make an extraordinary life for yourself.

At the point when you continually anticipate that useful things should occur, you will only here and there be baffled.

9 Seeking Counseling

Therapy can be helpful for both the person with mental illness and other family members. A mental health specialist can suggest ways to cope and better understand your loved one’s condition.

When looking for a therapist, be patient and speak to a few professionals to choose the individual that’s right for you and your loved ones. It could take time until you are comfy, but you will be glad you sought help in the long run.

10 Putting A Support Network

Whenever possible, seek assistance from family and friends. Should you feel, you cannot discuss your situation with friends or other relatives, locate a self-help or service group.

These groups allow you to speak to other men and women who are having the same type of problems. They can listen and provide valuable advice.

mental health infographic

11 Handling Unusual Behavior

The outward signs of mental illness are often behavioral. A person may be extremely quiet or removed. Conversely, they may burst into tears, possess great Stress, or have outbursts of anger. Even after treatment has started, some individuals with mental illness can exhibit anti-social behaviors.

When in public, these behaviors could be disruptive and challenging to take. Next time you and your family member see your physician or mental health professional, discuss these behaviors and develop a strategy for dealing.

The person’s behavior could be as dismaying to them as it is to you. Ask questions, listen with an open mind and be there to support them.

12 Accept Your Feelings

Despite different symptoms and types of mental disorders, many families who have a loved one with mental illness share similar experiences.

You may find yourself denying the warning signs, worrying what other people will believe because of the stigma, or wondering what caused your loved one to become sick.

Accepting these feelings is normal and common among families going through similar situations.

Learn everything about your loved one’s condition by studying and speaking with health professionals. Share what you’ve learned with others.

13 Taking Time Out

It is common for individuals with mental illness to become the focus of family life. While this happens, other family members might feel ignored or resentful. Some might find it challenging to pursue their particular interests.

14 Quiet mind

Try meditating, Mindfulness, and prayer. Comfort exercises and prayer can improve your state of mind and outlook on life.

Research indicates that meditation may help you feel serene and improve the effects of therapy. To get connected, see spiritual resources on Personal Well-being for Students.

If you’re the caregiver, you require some time on your own—schedule time away to stop becoming frustrated or angry.

Spending time for yourself will help you keep things in perspective, and you could also have more patience and compassion for coping or assisting your loved one. Being physically and emotionally healthy allows you to help others.

“Many families with a loved one with mental illness share similar encounters.”

It is necessary to keep in mind that there is hope for healing and that with treatment, many people with mental illness return to a productive and fulfilling life.

15 Value yourself:

Treat yourself with kindness and respect, and prevent self-criticism. Make time for your hobbies and favorite projects, or expand your horizons. Do a daily crossword puzzle, plant a garden, take dancing lessons, learn to play an instrument, or become fluent in another language.

16 Establish realistic goals

Choose what you would like to accomplish academically, professionally, and personally, and write down the actions you want to realize your targets. Aim high, but be sensible and do not over-schedule.

You will delight in a tremendous sense of achievement and self-worth because you advance toward your objective. Wellness Coaching, free to U-M pupils, will be able to help you build goals and stay on course.

17 Avoid Drugs and alcohol

Use alcohol in a low amount and avoid taking drugs. Many times people consume alcohol
and other medicines to get rid of mental Stress; unfortunately, drugs and alcohol only increase and invite more trouble to your health and mind; see here research by the national institute on alcohol abuse and alcoholism; alcohol directly affects the brain.

18 Quiet your mind

Relaxation, exercises, and prayer help to improve mental health; much research has shown that meditation can help us feel calm and enhances the effects of therapy.

19 Be in good Companionship

Be in touch with good people who are kind and helpful and ready to listen to your problem and help improve your life; avoid making friends or keeping a relationship with the people who are always coming to you for their problems and asking for help every day. Do not stress about anything which is not in your control.

20 Help someone in need

If you can help someone in need and make other people laugh, a famous saying is that “Service to men is service to GOD” I am sure you will feel if you bring a smile to someone’s face.

21 Keep your body hydrated

If your body is not hydrated, it can affect your mental health. The human brain is made of 75% water; if there is a loss of hydration in the brain, it can have severe effects on your mood, concentration & cognitive function.

A study was conducted by the University of Connecticut and suggested that water intake for adults varies from 3.7 liters for women and 2.7 liters for women.

22 Help yourself

Mental is not a chronic or fatal disease or health problem; if you take some initiative and step out of the home for treatment on time, you can recover quickly. University of Michigan Resources for Stress and Mental Health has helpful articles for mental treatment.

23 Figure out

Sit and think about what is wrong with your life; work for it if you want to achieve something. If it is out of your control or hurting your mind, leave it.

24 Dark chocolate for mental health

Two Medical research conducted by Loma Linda University Adventist Health Sciences Center in California suggested that dark chocolate can help decrease stress levels in the brain—diminishing inflammation.

Improve memory and boosts mood. It also helps to promote immunity. Dark chocolate with 70% cocoa is best to eat. Avoid eating chocolates that are made with only milk.

Sound Therapy To Reduce Anxiety, Mental Health & Depression

Listen to this sound every day in a silent place. You may feel good in the brain.

25 Stop using a Smartphone for a few days.

Using a smartphone for more than 4 to 5 hours every day may increase your stress level. A new medical study has found that smartphone is increasing stress level in people.

You can try to stop using a smartphone for three days and spend those hours in yoga or going to a greenery place you will feel good.

26 Avoid Multitasking

Driving the car and talking on the phone may not be seen as fatal, but multitasking has been to makes us more stressed. Always focus on one task at a time.

27 Leave the toxic relationship

IF you are in a relationship and the person regularly puts you down, this can increase your anxiety and self-esteem, and the long-term effect is depression. Speak and discuss your partner with your close friends and family; never make a relationship with a Narcissist person. They will ruin your life and health.

28 Lemon Balm

Medical Research has suggested that lemon balm effectively relieves mental Strestressxiety and other mood disorder issues. According to Fox News, One study was conducted by health volunteers,

If you take 600 mg of lemon balm every day for a week, this will improve your mood and boost both alertness and calmness. Drink lemon balm in tea form.

29 Go offline

Take a break from using social media; it may seem like social media is fun to use and a good time pass.

a study found that frequent use of social media can negatively affect human mental health and lead to anxiety and depression.

First, try to reduce your hours of using social media and then stop entirely. Meeting people personally will have a good result from mental stress.

Mindfulness exercises for covid-19

mindful exercise

These are the absolute most difficult occasions a large number of us have ever confronted. There is such a great amount of vulnerability about what is to come, and we have a less open doors for social help than in other crises.

Some areas of now sick, others know somebody who is, and many are thinking about the individuals who have COVID-19.

In these conditions, it tends to be anything but difficult to feel startled and overwhelmed. Having an ordinary care practice can be useful. Rehearsing deliberately focusing on your current second experience may give a shelter, a position of quiet amidst the mayhem.

Various brief care practices can likewise be useful now and again like these. A straightforward practice is to delay intermittently to take five or six long full breaths, seeing the ascent and fall of the mid-region as you breathe in and breath out. This can take not exactly a moment, and assists with diminishing the pressure reaction.[1]

Another basic practice is using STOP. This alludes to Stopping for a moment, Taking a couple of profound breaths, Observing your current second involvement in graciousness (what am I thinking? What am I feeling?), and Proceeding with awareness.

For instance, you may be viewing the news and notice you’re getting on edge, and by practicing STOP you may conclude that killing the news may be the best thing you could do.

You can likewise practice RAINS to help process troublesome emotions. The R stands for Recognizing what you are feeling. In circumstances like this, it very well may be anything but difficult to begin thinking about something distressing and start feeling restless or frightened.

This can set up an input circle of unpleasant deduction prompting troublesome feelings, prompting progressively upsetting reasoning, and more grounded emotions.

The A is for Allowing the feeling to be available and naming it which can help interfere with this cycle. The subsequent stage is Investigating the related sensations in the body. This can likewise help move your consideration out of the deduction mind, rather than establishing yourself in your current second experience.

You can then intentionally Not relate to the feeling, perceiving that feeling a feeling, for example, dread, doesn’t characterize what your identity is, somewhat it is a sensible feeling emerging in troublesome circumstances.

Finally, you can practice Self-graciousness, recognizing that what you are encountering is troublesome, and expanding your wants for your own prosperity, similarly as you would for a dear companion in comparable conditions.

You may even place your hand on your heart and express something to yourself like “this is hard and it’s alright to be benevolent to myself”.

These conditions can likewise give a chance to rehearse brief sympathy meditation. Closing your eyes, bring an individual or gathering of people to mind who are encountering trouble,

maybe those with COVID-19 or the individuals thinking about them, and expand quiet wishes for their prosperity to them, saying expressions to yourself, for example, “may you be well”, “may you be protected”, “may you be liberated from torment”, or whatever different words come to mind.

You may even imagine a light emission conveying these desires reaching out from your heart to them. You could do this coordinated toward one individual or gathering for a moment or two, or move starting with one gathering then onto the next for a more drawn-out time of time. If it feels great to do as such, you can end by expanding similar wishes for your own prosperity to yourself.

In these troublesome occasions, whatever we can never really introduce second mindfulness and adjust our feelings of anxiety is probably going to have a constructive effect on ourselves by and by, yet on others as well. Even as we are rehearsing social separating, we are still completely interconnected.

acing vulnerability during a pandemic can cause a lot of tension and stress. Contemplation can be an incredible outlet to soothe pressure and improve the center for those now telecommuting.

Actually, the concentrates by Project Meditation show the training improved nervousness levels by 60% and expanded profitability by 120%.

On the off chance that reflection is something you’ve never attempted, these basic hints will give you the apparatuses you have to turn out to be progressively careful and ease nervousness.

Get settled

Regardless of whether it’s a lounge area seat, sofa, or even your bed, subside into a spot that is agreeable for you and liberated from interruptions.

Get into a situated or lying position where your spine is adjusted and loosens up your neck and shoulders.

From that point, close your eyes, inhale normally and start to concentrate on the progression of your breath as it moves in and out through the tip of your nose.

Show restraint toward yourself

For newcomers, you may find that your brain is jumbled with irregular contemplations that divert you. This is totally typical, and normal. Care contemplation is tied in with recognizing whatever comes up and deliberately deciding to divert your concentration back to your breath.

Be patient and well disposed of with yourself as opposed to going to analysis. Realize that with training it will get simpler to get control over your meandering brain.

Keep it short to start

To be effective at ruminating, you don’t have in any case 30-minute meetings. Removing only a few ways from your day to be in the present and mindful is sufficient to appreciate the advantages of care.

As you get settled, have a go at expanding the recurrence of reflection breaks or extra a couple of moments and perceive how you feel. Some may locate that 5 minutes is their sweet spot while others profit by 15 minutes every day.

Attempt YouTube or an application for direction

On the off chance that you make some troublesome memories centering, you may profit from a guided meeting. There are numerous online assets like YouTube or applications like Insight Timer, Headspace, and Calm that offer an assortment of free contemplation styles, courses, talks, and music.

An educator can remind you to be available, discharge yourself from interruptions, and divert your core interest. Set aside the effort to investigate and see what works best for you.

Remain reliable

Consistency is key with regards to getting a charge out of the advantages of reflection. Locate a standard time that works for you and put forth a valiant effort to respect that every day.

As you fortify your aptitudes, you’ll see it simpler to remain to introduce and appreciate the harmony that discharging your contemplations can bring.

Regardless of whether you’re an ace or just barely starting, contemplation and care can assist you with feeling help during times of progress.

Useful Resource

PROFESSIONAL HIGHLIGHTS. She has been trained in Internal Medicine, Pulmonary Disease, Critical Care Medicine, and Anxiety Medicine. In addition, she was also trained in Thoracic Transplantation Medicine and Pulmonary Arterial Hypertension. CERTIFICATIONS Dr. Sarah Edwards is Board Certified in the following: • Internal Medicine • Child Diseases • Critical Medicine • She is also a Diplomate of The American Board of Anxiety Medicine. EDUCATION Postgraduate: • University of Nevada School of Medicine • Residency: Internal Medicine