Feeling overwhelmed, flat or down? Or just simply… languishing? It’s been a strange past couple of years, and so many people have faced inordinate hardship, loss and other difficulties as a result of the COVID-19 pandemic.
Constantly changing restrictions and rules, as well as the unknowns of this virus and disease has caused so much uncertainty, fear and weariness. And it’s justified. This pandemic has been so hard on everyone, some more than others, and the uncertainty that surrounds new variants of the virus just adds to the complexity of what we are already feeling. So let’s give ourselves the time and space to process our emotions.
Our mental health is just as important to our general wellbeing as our physical health, but often it gets overlooked. When we’re sick, we often experience symptoms, like a runny nose, fever, pain, or other things. These all indicate that something may be wrong with our physical wellbeing.
In the same vein, we should try to pay attention to the signs that tell us there might be something wrong, or just not quite right, with our mental wellbeing. These can be more difficult to notice, like poorer sleep, feeling anxious and irrationally focusing on worries, being more tearful for no apparent reason, feeling less motivated, fatigued, or simply being unable to concentrate.
If this sounds like you, here are four surprisingly simple tips to help calm the mind, restore some balance, and improve your mental wellbeing.
Prioritising sleep
The first one is sleep. We all have an internal body clock, as well as external triggers like sunshine that help our bodies recognise if it’s time to rest or be active. In order to optimise our wellbeing, we need to establish routines that will tune into our body clock – just like we often do for babies.
Not only is sleep restorative and crucial to our brain work and mood stability, the structure of a routine enables our brains to relax and not be subconsciously worried about being sleep-deprived.
So try and wake at the same time every day, expose your face to sunlight, go to bed at the same time every night – after going through a routine that prepares you for sleep. Consistency builds quality.
Try not to incorporate stimulants just before bed. Screens, bright lights, cigarettes, alcohol, and coffee should all be ideally avoided for several hours before sleep. Things that can help you unwind could include reading, warm showers, meditation or stretching, and low lighting.
Getting active
The next pillar is getting active. Moving your body is cheap, easy and straightforward, and it’s been proven to help with stress, anxiety, low mood and sleep – along with many physical benefits. It becomes easier if you incorporate a little bit every day; creating a routine – even just 15-20 minutes a day – can have benefits. A short walk around the block with a podcast or music can be just the thing to get you started.
Quieting the mind
The third tip is stress management, which includes relaxation strategies. Like anything in life, relaxation strategies become more beneficial if they are practiced regularly. Regular journaling, a gratitude diary, yoga and mindfulness are some examples – mindfulness essentially means meditating on the current moment so as to exclude other distractions and worries. All these activities can really help to slow and focus your mind away from your current concerns.
Finding connection
The final pillar for mental wellbeing is good relationships and community. Connection with others provides a stable footing to help us deal with adversity and helps to act as a buffer when we are anxious or feeling low. Sometimes managing relationships can be stressful and we can lose connection with others because of distance, disagreements or other issues, but it’s never too late to reconnect or make new friends. There are many online platforms that facilitate all sorts of interactions despite physical distancing, whether it be in groups or one-on-one; such as Facebook (posts, Messenger, FaceTime), Instagram, Zoom, WhatsApp groups and more.
Here at Rare Cancers Australia, we facilitate online support groups so you can find support and share your experience with others in the same boat. There are also many professionals that can now be reached by Telehealth so you can connect even despite being stuck at home.
Sometimes the best thing we can do when our mental wellbeing is suffering, and everything just feels so overwhelming, is to return to the basics. These four tips are a great place to start.
If you suspect you are suffering from deeper, more long-term mental health challenges, it’s important to seek professional help early. Having a chat to your GP is a great first step.
If you or a loved one is feeling down and you need support, our Patient Support Team can help on 1800 257 600 or at [email protected]
Authored by Dr Emily Isham