Navigating Mental Heath During a Pandemic
It's been a wild and unprecedented few months, but I don't need to tell you that. For some it's been a time of solitude, reflection, and working from home. Some are now in charge of their children's education. For others like medical professionals and essential workers, they have been pulling double duty and putting themselves in direct risk of getting sick. On top of that we are experiencing the biggest civil rights movement since the 60's and major political unrest. With everything happening it can be so difficult to stop and make yourself a priority and give yourself the care you need. This is more important than ever. If you don't take care of yourself, its impossible to put energy into important places in our lives. You can keep barreling down the road and not take care of your mental health, but you will burn out at some point.
Humans are innately social, not being able to always be with our friends or family really takes a toll on all of us after a while. Even being less physically social, we can still access those happiness chemicals our brains produce. What are these chemicals, and how can we access them?
Dopamine is the reward chemical. Our brains release dopamine when we complete a task, eat good food, or do a self care activity like taking a bath. If you haven't tried before, make a physical list of things you want to accomplish then check them off. Celebrate little wins, like if you're proud of your self for working out that day or read 10 pages of a book.
Serotonin is a mood stabilizer, helps to regulate your sleep and wake cycles as well as regulates bowel movements. When we walk in nature, meditate, swim, or get sun exposure serotonin releases. However not everybody has access to nature at the moment. Try taking a walk in your neighborhood, notice if there are plants and trees around before you head back inside. Pause and sit on your front steps, take a deep breath in and close your eyes while you feel the sun on your face.
Endorphins are the natural pain killer. We have all had those times where we are laughing with friends and family until our bellies hurt and we almost have that fuzzy feeling after. Facetime and zoom calls have somewhat taken this place when communicating from a far. These times are really important to reach out to loved ones to talk, laugh and connect with. Exercise is another way to get those endorphins, so don't skip that youtube workout at home because you always feel better in the end. Listen to that sweet tooth and treat yourself to some dark chocolate. Pair the chocolate with a funny movie and let the endorphins flow.
Oxytocin, the love hormone. This one can be a little tricky for those who are more isolated from friends and family. If it's available to you with your family, partner, or quaran-team then give big hugs and hold on. Interacting and playing with your pets is another way to connect and feel this love hormone. Giving a genuine compliment to a loved one, tell them your favorite things about them and why you think they are so great. After all, life is too short. Feel love and be love as you walk the earth.
This isn't a complete guide to dealing with everything going on in life, but I hope some of these small things can make one day better at a time. Mental health is like a mountain we need to climb, and step by step and day by day it can get better. You are not alone in this world, never forget that.
“Self care is giving the world the best of you not what’s left of you.”
Written By: Melissa Rittano