What can we do for mental health awareness month?

Over the last year, we all have been worried about our health and the health of our loved ones. In addition, we have been more disconnected from friends and family members. We have had the fun times and affectionate hugs that we were used. This has taken a toll on our mental and emotional well-being. Now that many have been vaccinated, we are emerging from anxiousness into a spring time of renewal. 

However, we can still feel several concerns about adjusting to the new normal and readjusting to our old routines. Mothers who have been forced to stay home from work have spent more time with their children but now have to consider going into work. Men who have been doing work at home, often in their pajamas, now have to get back daily commuter grind. Many who have been laid off from their jobs wonder how they will get a new job and will it meet their needs. Children have been cut off from their normal social development with friends and activities now face circumstances different from 15 months ago. Those who are single may have questions about how they will deal with the opportunities and challenges of reengaging with others.

MaryLee (not her real name), was a single parent of an active six-year-old boy who had been out of school and missed all of First Grade. In addition, she had been laid off from her work and frankly did not want to go back to her job of medical transcription. Financially, they had barely made it through the year but she was fearful that if she did not get a job soon, they might be out on the streets. She only had an older brother but he was always telling her what to do and his remarks were rarely helpful or encouraging. Fortunately, she had been healthy and so had her son but her closest friend had contracted Covid that had been incapacitated for two months. She was just now recovering.

As we emerge from this year of mental and emotional struggles, this offers us an opportunity to reset. Here are some important considerations:

Reestablish beneficial routines.

Because our prior schedules were disrupted, many people no longer kept to daily and weekly practices. Now is a good time to review what we used to do every day. Most of us got up at the same time each day, had regular meal times, enjoyed hobbies or other activities, stayed in touch with family members and friend, etc. For those practices that worked well for us, it’s time to consider reestablishing them. Routines give our lives structure and they also relieve us of the stress of having to make a lot of unnecessary decisions. 

Take care of self.

When Covid impacted our lives, we may have not paid much attention to our self-care. We all need to consciously make the time for those things that consistently benefit us. For example, tap into our own super-power by making sure to get 7 ½ hours of sleep every night. We need to go to bed at the about same time every night. And, we need to spend some time prior to going to bed doing a sleep routine. This can include turning off TVs and electronic devices, brushing our teeth, relaxing with a good book, etc. Anyone who has difficulty with getting enough sleep should consult with their medical provider but if possible, avoid taking sleep medications unless prescribed.

MaryLee noted that she was constantly worried and was sleeping less. She decided to incorporate mind-fulness practices every evening before going to bed. Using visual meditation, she learned to calm her mind. She also believed in the power of prayer for her evening and morning routines. 

Enjoyable activities.

As a part of self-care, we all need to do activities that we enjoy. Hobbies, educational opportunities, sports, reading and many other pastimes are important to our sense of well-being. All of us should have a list five or more activities that are pleasurable and beneficial. 

Right-left fitness.

She also decided to consult with her doctor. After asking her about nutrition and possible, whether she was drinking, the doctor asked how much walking she did. MaryLee said that she used to walk nearly every day but with Covid, she did not want to expose herself to infection. Repetitive activities include walking, running, cycling, swimming, hiking, etc. When we do this for at least 20 minutes a day, four or more days a week, we reduce levels of stress and depression. Decades of research have demonstrated that these type activities benefit us physically, mentally, emotionally. When we are talking on the phone, we can talk and walk. If we drive our car to shop, we can park a distance from our destination and briskly walk to the store. Getting outside after feeling cooped up is a great tonic for the body and the mind.

Relationship engagement.

Over the last year our social relations have been limited. Now, as more individuals get vaccinated, we will have more opportunities to connect with family members and friend. One of the most constructive things we can do is to engage with others in supportive ways. Look for the little things that can make a difference to a loved-one or a passing acquaintance. Even checking out at a store offers the opportunity to have a two-minute friendship.

As we renew relationships, we need to keep in mind that there may be some old annoyances and perhaps some new tensions. Each relationship that we have, brings with it a few quirks or challenges. One of the best things we can do is to be accepting of each person and appreciate their qualities. As we look for the good in others, we will find discover how to better enjoy each of our relationships.

A time of transition.

We have all been impacted by the events of this last year. As we consider how our lives will now be better, we can establish a richer vision for who we are and explore the options we have for building a brighter vision. Life is never all goodness and light but if we focus on seeing ourselves both realistically and positively, we will discover enhanced living for ourselves and for those we care about. 

Gray Otis is a Licensed Clinical Mental Health Counselor and consultant (gray_otis@yahoo.com). Sandi Williams is a Licensed Marriage and Family Therapist (sandi@themeadowscounseling.com). They are co-authors of “Key Core Beliefs: Unlocking the HEART of Happiness & Health.” 



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