Staying Mentally Well During the Coronavirus Situation

Finding Normalcy in Abnormal Times: Mental Wellness Tips During Isolation

Introduction

Although life is anything but normal right now, we can work to achieve a sense of normalcy during this challenging time. For some who have essential jobs requiring them to continue working on-site, daily schedules haven't changed much. For others, significant adjustments have been made—working from home, job loss, or temporary unemployment. Many parents now have children at home as schools remain closed, creating the additional challenge of balancing childcare with remote work.

With uncertainty about how long we'll need to shelter in place, maintaining mental wellness becomes crucial. Here are practical recommendations to help you stay mentally healthy and make the best of our current situation.

9 Mental Wellness Tips for Challenging Times

1. Develop a Daily Schedule

This is especially important for children. Your day doesn't need to be planned in great detail—simply commit to consistent wake-up and bedtime hours, then add essential activities you'll do every day.

Having a structured plan helps us feel purposeful despite life's changes. A schedule can help those experiencing depression feel more hopeful and provide those with anxiety a sense of control.

2. Maintain Healthy Sleep Patterns

Get to bed at a reasonable time, establish a consistent wake-up time, and avoid napping if you don't get quality sleep. Proper sleep hygiene supports both physical and mental health during stressful periods.

3. Complete These Daily Essentials

Doing these things every day will help you feel more accomplished and in control:

• Exercise, meditate, take a walk, or go for a bike ride

• Shower and maintain personal hygiene

• Get dressed (avoid staying in pajamas all day)

• Eat something nutritious (at least one healthy meal)

• Complete household chores, a home project, or required work/schoolwork

4. Focus on New Possibilities

Look for activities you normally wouldn't have time to enjoy that are now possible. Whether it's reading that book on your shelf, starting a creative project, or learning a new skill online—take advantage of this opportunity!

5. Monitor Your Media Consumption

Take stock of the people and influences in your life. If you find yourself feeling anxious or hopeless after watching news or browsing social media, consider limiting your exposure. Instead, seek out positive influences that help you feel happy, confident, and in control.

6. Be Mindful of Alcohol Consumption

Alcohol is a depressant that can leave you feeling worse the next day if consumed in excess. During high-stress periods, excessive drinking can lower inhibitions and potentially lead to conflict.

If you choose to drink:

• Don't use "it's 5 o'clock somewhere" as an excuse

• Try delaying and setting a specific time for drinking

• Never drink on an empty stomach

• Space out drinks with a full glass of water between each one

7. Navigate Difficult Living Situations

For those in challenging home environments, try to find space when possible:

• Take walks outside when able

• Avoid unnecessary confrontations

• If you feel anger rising, step back and remove yourself

• Practice deep breathing and choose thoughtful responses over impulsive reactions

8. Advice for Parents and Caregivers

It can be difficult to maintain patience during extended periods together. Remember that allowing children some extra screen time is preferable to interactions when you're not in a good mental space. Children may not remember an occasional day of movies, but they will remember verbal or physical outbursts.

9. Find the Positives in This Situation

While challenging for many, try to identify at least a few positive aspects of this experience:

• Perhaps you've discovered which friends provide genuine emotional support

• You may be recognizing your own strength in navigating difficult circumstances

• You might be completing projects you never seemed to have time for

• Maybe you're enjoying quality time with loved ones

We will likely never experience an event like this again in our lifetimes. As life slows down for most of us, let's try to appreciate the positives and make the best of this unique time.

Resources for Additional Support

If you're struggling, please remember these resources are available 24/7:

• Substance Abuse National Hotline: 1-800-662-4357

• National Domestic Violence Hotline: 1-800-799-7233

• National Suicide Prevention Lifeline: 1-800-273-8255

• Optum Free Emotional Support Hotline: 1-866-342-6892

About the author

Dr. Dena (Annie) Dries is a Licensed Clinical Psychologist with Perspectives in Balance, PLLC, serving families in Grapevine, Colleyville, Southlake, and the greater Dallas-Fort Worth area. Her practice is located at 2311 Mustang Dr, Suite 200, Grapevine, TX 76051.

For appointments, call (617) 957-9665.

FAQ About Mental Wellness During Isolation

Q: How can I help my children adjust to being home all day?

A: Establish a consistent schedule, include both learning and fun activities, and build in regular outdoor time when possible.

Q: What if I'm feeling overwhelmed working from home while caring for family?

A: Set realistic expectations, divide your day into manageable chunks, and communicate your needs clearly with both work colleagues and family members.

Q: How can I stay connected with others while physically isolated?

A: Schedule regular video calls with friends and family, join online communities with shared interests, or participate in virtual events and classes.