The announcement of the extension of the enhanced community quarantine, which will last until May 15 for selected regions in Luzon including Metro Manila, prompted many Filipinos to check on their mental health as the almost two months’ isolation caused some people to feel stressed, anxious, fearful and in panic.
Besides the daily worries almost every family affected by the ECQ had to bear, the fact that one’s old “normal life” might be “obsolete” in the next few weeks was a constant source of anxiety. Some of us may be close to crossing the thin line that separates sanity and madness, so let’s take a break and remember these tips from webmd.com to help us feel better.
Be social.
Socialization is key and feeling connected to others wards off loneliness and stress.
Remind yourself that we’re all still connected, even if we’re apart, consider it “distant socializing” through online or on your phone.
Look online for religious services and cultural events. Many organizations are offering digital gatherings.
Share your feelings with others. Conversation helps you feel less alone and more supported.
Spend quality time with family.
Spend quality time with your family like sharing some activities with them such as board games, puzzles, or bake together.
Have deep, relaxed conversations while you have the opportunity.
Take a break from news.
The 24-hour news cycle can make anxiety spike. Give yourself a limit. Stick with what you need to know and what’s happening in your community.
Try limiting your news intake to 30-60 minutes or 1 to 2 updates a day. That should be enough to be informed.
Stick with 1 to 2 reliable news sources. Quickly scroll past triggering headlines and photos. Read only what’s relevant to you.
Change your mindset.
Avoid thinking too much about the future or worst-case scenarios. Forecasting can trigger anxiety.
Try mindfulness Meditation and yoga apps, which can help you can help are available on many different app stores.
Practice gratitude. Studies suggest finding something to be grateful for every day improves mood. So jot something down. Maybe it’s first responders and service workers who keep us safe. Maybe it’s family, friends, and the roof over your head.
Get busy.
Take advantage of the slower pace and free time. Try a new hobby. Learn a new language.
Do something that gives you a sense of purpose or accomplishment. Take on what you’ve been putting off, like spring cleaning, finances, or paperwork.
Play uplifting music. Tune into TV shows and movies that distract you from current events. Do things that make you feel good.
Get some fresh air.
Though, we are not allowed to wander anywhere, you can still take a few minutes to see the things outside your house. If you have a garden, a terraza, or a small space infront of your house, stay there for few minutes to get some fresh air or to get some vitamin D from the sun.
Take a walk if you can. Even if your state mandates you to stay home, you can go outside. Just keep a healthy distance from others.
Help others.
Helping others benefits everyone. And this gives you a sense of control and purpose.
Try to check on your family members, friends and colleagues and ask them how they are doing. A simple text or a short call will surely be appreciated. You’ll never know that by doing this, you might be saving someone from doing harm to himself/herself.
If you can extend other forms of help such as delivering foods to those who have nothing to eat or sharing some of your stocks to your neighbours who have nothing.
Take action.
Do something about the things you have control over.
Do what you can to stay safe and healthy. Follow the CDC’s guidelines on protecting yourself and others.
If you’re worried about bills, be proactive. Call your credit-card companies or bank. Many businesses are offering flexible schedules or lower payments.
Take care of yourself.
Now’s not the time to slack off on sleep, exercise or diet. Good self-care offsets anxiety and stress.
Eat well and enjoy sleeping for longer hours, then take time to exercise of meditate.
Practice discipline and though you have all the time in the world right now, still, time management will be and awesome thing to do.
Get help.
If you think or feel that you are having anxiety attack, talk to a professional counselor or check on some groups online.
If you had anxiety before the coronavirus outbreak and your feelings of fear and panic are getting worse, it’s important that you reach out to your doctor or therapist.
Try a new perspective.
This might be the first time that you are challenged mentally, physically, emotionally, spiritually, financially and mentally all at the same time, but remember this will also come to pass.
Everyone is taking their time because all of us now have the time to go on a slower pace, so, don’t rush, chill and relax.
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