How should I look after my mental health during a pandemic?

As part of the global response to the pandemic, citizens in many countries have had to stay at home. But prolonged isolation can take a toll on mental health. In this special topic, mental health advocates share their key techniques to show you how to deal with anxiety and stress at home.

At a press conference on 26 March 2020, officials from the World Health Organization (WHO) discussed the psychological and well-being challenges facing the world during the COVID-19 pandemic.

Physical alienation and isolation measures, the closure of schools and workplaces, affect what we like to do, who we want to be and who we want to be with. It is absolutely natural for each of us to feel stressed, anxious, fearful and lonely during this time. The impact on our mental health is a very important consequence of COVID-19.

Maintaining mental health is becoming increasingly difficult for many as people around the world find themselves working or home-schooled (or even unable to get out of the street to visit friends or family).

So what can individuals and society as a whole do to maintain mental health and cope with stress such as anxiety and loneliness?

The unique challenges of working from home

For some people, working from home may seem like a dream setting, because it offers the possibility of tapping into latent creativity from a comfortable, familiar environment. But it can also pose a unique set of challenges, especially as a coercive measure.

While being able to work from home can enhance our working lives and improve their lives, taken to the extreme, we'll end up being switched on all the time.

In many cases, the boundaries between home life and work life can become blurred, and these boundaries allow us to stay healthy.

In mandatory "work-at-home" situations, people may end up sharing space with other family members constantly, and they may start to feel as if they have to juggle household and work tasks.

This integration of home and work life can also lead to longer working hours than usual. People may be overworked, or feel they 'should' work long hours' to show their colleagues how productive they are - even if no one can see them working.

Reduce stress while working from home

So how can people deal with these challenges and reduce the stress of working only in a home environment? First, accept that the current stress levels of many people could be raised - given the current situation, any method you consider effective.

That's why: "When working from home, it's important to start the day with your mindset and health first." A useful way to set boundaries so that a person does not feel overwhelmed by competing tasks is to create a physical space only for work so that the person does not face non-work-related interruptions and interruptions.

Whenever possible, it is worth specifying a workspace that is appropriate only for you. This separation will support you physically and mentally and help you get into the right mood each time you come to work.

If you live with a family member, partner or roommate with whom you can chat, you need to determine which boundaries to ensure a healthy and productive mindset.

She says people who share homes with others can actually benefit from the situation by choosing family members or roommates to actively help them stay on track.

If you struggle to rest throughout the day, you can use your life with other people to your advantage -- perhaps enlist their help to encourage you to get away from your desk at lunchtime or at noon/take an afternoon break. Be kind and patient with yourself and those around you.

She also stressed the importance of maintaining other healthy habits, such as eating regularly and sticking to a healthy diet, as these are the building blocks of mental health in themselves.

When planning your day, schedule regular nutritious meals, refresh with exercise, and make time to interact with others, and maintain good sleep hygiene. It is important to maintain good communication with roommates and colleagues at this time.

Keep plans open to people on your team - have clear boundaries with non-negotiators, and be flexible if you need to adjust your schedule to accommodate support from others.

How do I get back to "Home Time" mode

Another possible stumbling block when one has to work from home for long hours is effectively getting out of the "work mindset" after a long day at work.

This can be tricky, especially if the person doesn't have access to the usual "signals" that work is over, such as when they commute from the office, make regular stops at the mall after work or go for a quick workout at the gym.

One way to mark the end of the workday (for example, this could also be used to end school time) is to set up something similar to a school clock. Please try to use the alarm signal at the end of the workday - select the hour, or even the minute, you can press the 'off' button, put down your pen, and leave the home office.

Suggestions at the beginning and end of the workday may also help. You need a simple short ceremony in order to "check in" and "check out" your workday.

This can be anything from having a cup of tea from yesterday, to starting a 10-minute journal study, to being hopeful about today. You can then make a short booking call with colleagues, friends or family members to share your dinner plans.

Doing something fun at night can be a nice reward for all your hard work and something to look forward to every day. Our readers are advised to relax if this strategy isn't perfect every time.

Deal with loneliness

Research shows that loneliness is one of the most important risk factors for premature death in the world. If this is such a huge problem (at the best of times), what happens now that many people's freedom of movement is severely restricted?

Some of the people most at risk of suffering from loneliness and anxiety are older people, and those who already have mental health problems. While staying in touch is more difficult than ever, it's time for Ma to explore the full potential of digital technology to help us stay in touch with loved ones.

While the overuse of digital technology may be detrimental to our happiness, we are truly lucky to live in a digital age, where it has never been easier to stay in touch with the people who matter most to us.

Where possible, video calls are essential. Their help gives a sense of proximity and makes you feel that one or more of the people you are talking to are nearby. In addition, this can help us provide structure for our daily lives when normal activities are disrupted.

If you live alone, make a list of people and activities that lift your spirits. Make sure to prioritize time to connect with others and do the things you enjoy doing every day. For those who live on their own and find forced isolation hard on them, [consider] what you like to do for yourself.

What do you want to read? What self-care procedures do you use to support your body and mind? What nutritional foods can you cook to boost your immune system? And try to use this unexpected time to focus on aspects of your life that you might not have previously attached much importance to.

Open communication and relax

Online courses and other resources are bringing fun and relaxing activities directly into people's homes. Surprisingly and encouragingly, there is a boom in online resources to support people. You can take virtual art gallery Tours, watch drama and dance videos online, video dinner dates with friends, online bar quizzes, streaming yoga and workouts, and even the Open University has released many free classes to keep you up to date...

And the real benefit is that we can also reconnect with hobbies and relaxation skills that don't require screens, such as reading, showering, gardening, listening to music, playing music, journaling, writing, crafts, cooking new recipes, petting your pets, daydreaming...It was so much fun.

In turn, the WHO Regional Director for Europe spoke of the importance of careful communication at this time. We should all try to check with each other and practice our empathy. Paying attention to each other and checking regularly for signs of stress or developing mental health problems can have a lasting impact.