How can I strengthen my mental health during the corona crisis?

The coronavirus pandemic is currently placing severe restrictions on our daily lives. Curfews, social distancing measures, the flood of information about the coronavirus, and, not least, the sight of empty supermarket shelves are causing people to feel anxious. Our lives have changed overnight. This requires everyone to go through an enormous process of adjustment to the new circumstances and, for most people, is initially associated with unpleasant feelings of being overwhelmed and afraid.

Fear and loss of control

Anxiety arises in situations we perceive as threatening and which we believe we cannot handle on our own. The current situation requires us to adapt quickly to changed living conditions. Questions are racing through our minds: What happens if I get infected? How can I protect myself? How long will this last? How do I arrange childcare? Will I lose my job? Should I stick to my plan to have children? Am I at risk as a pregnant woman? The situation can trigger feelings of uncertainty and a loss of control. It’s important to know that 100% control over life doesn’t exist. So we’re constantly living with uncertainties; it’s just that we’re becoming very acutely aware of it right now.

The Effects of Loneliness and Isolation on Mental Health

We all have—genetically ingrained—a deep need for closeness and a sense of belonging. When that is taken away, it becomes very difficult for us. Loneliness makes us sick; this has been well documented. Social distancing from friends and acquaintances, as well as the shift of our entire daily routine to our own four walls, intensify the feeling of isolation and can place a heavy strain on our mental health. In the context of this new and difficult situation, the following symptoms or mood changes are not uncommon: psychological distress (stress disorder), emotional turmoil, stress, low mood, irritability, insomnia, post-traumatic symptoms, anger, emotional exhaustion, or fears associated with the virus.

However, there are also many ways to reduce these fears and thereby free up energy to deal with the current situation in a problem-oriented way. We are not at the mercy of our fears; rather, we can use a range of strategies to regulate our emotions over the long term and gain a more positive perspective on the current situation. Research on resilience offers some tips for protecting our mental well-being:

1. Make sure to use reliable sources

Whether it’s newspapers, television, or social media—the topic of the coronavirus is everywhere. To look after your mental health during this time, it’s a good idea to limit how much time you spend consuming media each day. But also make sure to take intentional breaks from the news to unwind. Additionally, turn to trustworthy and scientifically sound sources such as the Robert Koch Institute, the World Health Organization (WHO), or the U.S. Department of Health and Human Services for information on the current situation. Misinformation, which is currently spreading rapidly online, leads to uncertainty!

2. Reorganize your home life

Due to the coronavirus pandemic, many people are currently working from home, and social contact is largely restricted. But even under normal circumstances, working from home is often difficult. Now, on top of that, children and spouses are also at home—which means additional stress. Due to the coronavirus pandemic, daycare centers and after-school programs have closed across Germany. This poses major challenges for parents, who now have to juggle caring for their children with many other tasks at home. Those who can work from home should try to maintain routines or establish new ones. With very young children, parents will certainly have to take turns working and caring for the children. Creating a daily schedule or timetable is helpful for both children and parents. Taking breaks and setting an end time is important, too! It’s also crucial for everyone in the household to distinguish between weekdays and weekends.

3. Make sure to exercise and lead a healthy lifestyle

Exercise is a very effective way to relieve stress. Despite all the restrictions, it’s important to lead a healthy lifestyle. This includes getting enough sleep, eating a healthy, balanced diet, and getting plenty of exercise. This isn’t just important for your mental health—it also strengthens your immune system. Activities like jogging, walking, and cycling are especially well-suited for doing with your immediate family. Ball games on a field are also allowed, provided only your own family participates. Despite curfews, it is still possible to take a walk in the fresh air with just a small group of people.

4. Use relaxation techniques

Relaxation techniques can help you give your body and your racing thoughts a break. Try out different techniques such as progressive muscle relaxation, mindfulness exercises, autogenic training, yoga, or meditation. All of these can be practiced easily from home—and in most cases, for free.

Here are our tips: From now on, your living room is your yoga studio! YogaEasy @yogaeasygermany offers wonderful online yoga programs, as well as yoga videos and articles.

The meditation app 7Mind @7mind_meditation can help you bring more peace, clarity, and well-being into your life during these challenging times, and perhaps serve as your first step into the world of mindfulness. The app partners with public health insurance providers, so it’s best to check right away about reimbursement.

Anna and Jessi from @mamawunder_ are your go-to resource for fertility, femininity, and self-healing. They offer podcast episodes on these topics and organize women’s circles—both online and in person—for like-minded individuals.

5. Seek psychological help

Just like doctors, psychotherapists are among the professionals who are continuing to work even now to ensure that patients receive the care they need. Many psychotherapists are continuing to work in their offices as usual and can be reached by phone. It’s important to note that even people who haven’t yet started therapy can still begin treatment. Many psychotherapists also offer video consultations.

The startup Selfapy @selfapy specializes in online psychological counseling and offers, among other things, online programs and courses on mental strain and/or severe anxiety, as well as on stress and mindfulness—the costs may be (partially) covered by your health insurance.  Selfapy is a certified medical device, and the program content was developed by psychologists and psychotherapists. In collaboration with the International Psychoanalytic University Berlin, Selfapy has now developed a 4-week online COVID-19 program, which is available free of charge starting immediately! There is also a free Facebook group moderated by psychologists where you can share your fears and concerns regarding the COVID-19 crisis and get support.

6. Experience art and culture from the comfort of your sofa

Monotonous daily routines can quickly lead to boredom, frustration, and low spirits. For many people, the internet is currently a gateway to the world—we should take advantage of it! Many theaters, for example, are now offering online performances that can provide a welcome change of pace. Museums are also offering virtual tours, such as the Louvre in Paris and the Prado in Madrid. Musicians are teaming up to give free concerts via Instagram, Facebook, and YouTube, reaching a massive audience and bringing the music right into your living room. If you look for specific offerings, you’re sure to find something that appeals to you.

7. Try something new

Why not take this opportunity right now to try out a new hobby? Hand lettering and watercolor painting aren’t just “in vogue” right now—they’re also wonderfully relaxing and can help you get through tough times emotionally.

For example, Frau Hölle @frauhoelle hosts an Instagram livestream every Friday at 8 p.m. until the expected end of the lockdown in Germany, where she shares design ideas using various tools and small projects for hand lettering and watercolor painting. You can also find wonderful YouTube tutorials with tips and tricks for watercolor painting from Emma Jane Lefebvre @emjlefebvre!

8. Talk to your friends on the phone

Humans are social beings. Especially in times of crisis, social contact serves as a protective factor for mental well-being. Relationships are a vital foundation for psychological well-being and stability. For some time now, however, these social contacts have been absent, which is particularly difficult for many people. Lonely people not only experience anxiety and depression more frequently, but they also have higher levels of stress hormones in their blood, their blood pressure rises, sleep disturbances increase, and their immune system functions less effectively, which in turn makes them more susceptible to infections. It’s best to call your friends regularly—ideally via video call—and catch up with each other. “Shared” meals with friends, parents, or grandparents, connected via the internet to your dining table at home, are also a possibility. Seniors are particularly affected by loneliness—about one in three seniors lives alone. It is now especially important to call them frequently and check in on them.

9. Get involved

Helping others can create an incredibly good feeling for those who do it, because it triggers the release of endorphins. Perhaps you could help older people in your neighborhood with their shopping? In some cities, you can also collect donations of goods for the homeless, packed in bags, in public places, such as at donation fences.  You can also get involved by supporting your city’s arts, culture, and café scenes through crowdfunding. Retired doctors are now increasingly needed at COVID-19 testing centers.

10. Be grateful and optimistic

Societies have successfully weathered crises in the past and returned to “normalcy.” Don’t view the crisis as something insurmountable, but rather as a challenge. Accepting this allows you to gradually let go of stressful thoughts. Always focus on the positive: In the past, not only have people died from the coronavirus, but—more importantly—many have also recovered! Be grateful that you are well and have the essentials—after all, things could be much worse. It might also be helpful to reflect on your personal past. What helped you during a personal crisis in the past? Could it help you again now?

So far, we’ve seen a strong sense of unity, tremendous willingness to help, and solidarity among people. Draw strength from this new sense of togetherness, focus on the positive aspects, and view this time as an opportunity to gain greater self-awareness, try new things, and gain valuable experiences. And above all: always look ahead, start making plans now for “afterward,” and stay positive!