How to Improve Your Mental Health During Coronavirus

Jul 7

Unsplash photo by Kareya Saleh/@thinkmagically.

With coronavirus raging across the U.S. and cities shutting down again, it’s getting harder to see the light at the end of the tunnel. Our mental health is suffering. According to Kaiser Family Foundation, 45 percent of Americans said their mental health had been affected by coronavirus in April 2020. And months later as the pandemic continues to spread, the numbers are likely even higher. Many of us have experienced anxiety, depression, and a sense of hopelessness as we lose our jobs, businesses, and sometimes even homes. Not to mention the health risks we face and mourning those who have died from covid-19. Some people are coping with the death of family members and others are dealing with chronic conditions and afraid to go to the doctor. With all the stress brought on by coronavirus, it’s no wonder anxiety and depression rates have skyrocketed.

If you’re struggling to stay afloat right now, learning how to improve your mental health during coronavirus can help. Taking these self-care steps, and seeking mental health help when you need it, will make you start feeling better.

One Day at a Time

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This one is borrowed from 12-step programs. Taking things one day at a time will make the uncertain future less overwhelming. Right now there are many unknowns, and planning too far ahead can easily make you anxious and uncertain. Focus on what you can do today to improve your situation and you will face tomorrow as it comes.

Move

Exercising has been proven to reduce levels of cortisol, the stress hormone, in our body.

“Exercise and other physical activity produce endorphins—chemicals in the brain that act as natural painkillers—and also improve the ability to sleep, which in turn reduces stress,” according to the Anxiety and Depression Association of America.

Get our for a run, do some cross training with the Runstreet Challenge, or go for a walk with family to burn off some stress. Try to get at least 30 minutes of exercise a day to fight high stress levels. If you don’t have much time, even 5 minutes of exercise can have anti-anxiety affects, according to the Anxiety and Depression Association of America.

Meditate

Meditation gives your mind a break from the constant worries over the news, coronavirus, job troubles and finances. Take just 10-15 minutes every morning to meditate and you’ll give your brain a much-needed boost. For getting started with a meditation practice, try one of the many meditation apps out there. I highly recommend the Calm app.

Talk It Out

If you’re feeling isolated, depressed or anxious, reach out to a close friend or family member. You may have someone you live with to talk to, but if not, you can always do a video call to connect virtually. Although many of us can’t see our friends in person, connecting virtually and seeing each other can help. If you are able to, you could also schedule a socially distanced walk or run together. The key is to reach out to people who care so you don’t feel alone during this time. Remember that even if you are physically alone, you have people who love you even if they can’t be there in person.

Listen to Music

Music is so therapeutic for mood, and can instantly give you a boost. Turn on your favorite workout or dance playlist and get moving. Or relax and reminisce with some of your favorite old school music from when you were growing up.

Read

Whether you like reading or listening to audiobooks or podcasts, dive into another world for a break from this one. Reading is very relaxing and a great solitary activity, and you’ll find your worries melting away as you get immersed in the story at hand.

Turn to Professionals

If you try self-care steps and exercising and talking to friends but still feel down, it’s time to reach out to a professional therapist. Although in-person visits may be off the table for now, therapists are offering phone, video and even text counseling. There are low-cost and even free mental health counseling services during coronavirus, or you can look on your insurance’s site to see what therapists are covered under your plan. Open Path Collective offers therapists who charge sliding scale rates of $30-$60 per session for those who aren’t covered by insurance. Your city may also provide free or low-cost therapy. NYC Well is offering free counseling services for NYC residents during this state of emergency. If you need crisis services, the Suicide Prevention Lifeline and National Domestic Violence Hotline also offer confidential chat services in addition to traditional crisis phone lines. Whatever the situation you are confronting, there are experts and caring people who can help. See the Resources below for more options.

Marnie Kunz is a RRCA-certified running coach and the creator of Runstreet Art Runs, which bring together communities through running and street art. She is a Brooklyn resident, running coach and writer. She enjoys traveling, art, and eating messily. You can follow her running and events at @Runstreet Instagram and Runstreet Facebook.

Disclaimer: Runstreet may get commission for purchases made through links in this post. All products have been tried, tested and approved by us.

Resources: Open Path Sliding Scale Therapy, NYC Well, Suicide Prevention Lifeline, National Domestic Violence Hotline, Anxiety and Depression Association of America: Find Help, Calm app, Runstreet Challenge