Mental Health Checklist During Times of Uncertainty
Now, more than ever, it’s important to do things that support your physical and mental health as well. During times of uncertainty, it’s hard to know what you should be doing to maintain your mental health.
Here are 9 things to do during this time to take care of yourself to be able to fully show up for the people who need you.
I got out of bed and took a deep breath in and out
Especially during this time, it’s important to make sure you are getting adequate rest. Many will experience “sleepless” nights during times of uncertainty. But, try to identify what may be contributing to your trouble sleeping. Practicing sleep hygiene can be a great start to helping you get the sleep you need.
When you roll out of bed in the morning, take several deep breaths. Take a deep breath in and an even longer breath out. Mention a few things you are grateful for before starting your day.
I did something to support my body
When a crisis occurs, the first thing to often go out the window is caring for ourselves. Both on a physical and mental level. Take some time to make sure you are maintaining healthy eating habits (hide those snack traps if you must). Find a way to move and get some exercise. By taking care of your physical health, you are also supporting your mental health. Do something once a day that your future body will thank you for!
I took breaks when I needed them to do something I enjoy
Is there something you have always wanted to do, but never had time to do it? This is the time to do that thing. It may be:
- Picking up a book that’s been sitting on your shelf for months
- Creating a scrapbook
- Completing a piece of art
- Going on a hike
- Or learning a new skill
Now is the time to do it!
If you are working from home, give yourself time to do something you enjoy. Focus on finding and doing something you WANT to do rather than something you SHOULD do. Find a way to laugh and enjoy the moment. It will go a long way in helping you make it through this time of social distancing.
I practiced self-compassion and gave myself grace
If you often get frustrated or irritated at someone you are stuck at home with, give yourself grace. This is a whole new thing we are going through. Plus, we are trying to figure it out a day at a time.
Give yourself a break from expectations of being the perfect employee, partner, or parent. Accept feelings that may make you uncomfortable. If you feel “things suck”, let yourself acknowledge “things suck”. Allow yourself a “no judgment zone”. Let go of what you think you should or could have happened in a different way.
Self-compassion says you are doing the best you can with what you have. To be frank, that’s all any of us can do right now.
I shifted my thoughts to what I can control and can do versus what I can’t
There are more things out of our control than there are in our control. You may not be able to control the coronavirus pandemic. Or, how it has affected your life, other people’s thoughts, feelings, and actions. But, you can control how you choose to respond. Amid the chaos, focus on the things within the realm of your control to help you maintain your sanity.
Another way to help shift your thinking is to focus on what you can do. What can you do during this time? Is there a way you can help or support others? And then do it! You will feel a lot better afterward.
I connected with someone
Now, more than ever, we should be intentional about reaching out to connect with others. I don’t know about you, but I have realized how much I appreciate the people in my life since I have not been able to see them face-to-face.
During times of isolation, many people can start to feel very alone. It’s important to reach out and talk to someone. Call someone and check in on them. Use technology platforms like skype, zoom, facetime, or other apps. Find at least one person (or 10) to connect with each day.
I acknowledged small wins or gratitudes
What is something you accomplished today: big or small? Is there something you are thankful for during this time? Acknowledging what is going right and wrong helps you remain grounded and grateful.
I asked for help when I needed it
Alexis Carrel said, “All of us, at certain moments of our lives, need to take advice and to receive help from other people.” Each one of us needs help sometimes. And others don’t know you need help unless you ask for it.
If you are struggling with everything going on, ask for help from an online therapist. Don’t wait till things feel so overwhelming you can’t see the way out. We all need help at different times. Asking for help can be the best thing you can do for yourself right now.
I took things one moment and day at a time
I know I’ve never experienced anything like this in my lifetime, and I’m sure you haven’t either. There was and is no manual of what to do when coronavirus hits and the aftermath follows. So I encourage and challenge you to take things one moment and day at a time.
It may not be easy, but we will get through this TOGETHER.
Begin Working with an Online Therapist in Louisana
You don’t have to struggle with your mental health concerns alone. Our caring therapists are here to support you in times of uncertainty. We are happy to support you in overcoming the mental health issues that matter to you most from our Alexandria, LA, and Natchitoches,LA-based therapy practice. To start your therapy journey please follow these simple steps:
- Schedule your first appointment by clicking here, or call us at 318-266-70212.
- Meet with a caring therapist
- Start online therapy
Other Services Offered at Be Inspired Counseling and Consulting
Online therapy isn’t the only service offered at our Alexandria, LA-based counseling practice. Other services offered include treatment for depression, anxiety, grief, and trauma. We also provide group therapy, couples counseling, teen counseling, and child counseling. For more helpful info, visit our consulting services, FAQ, or blog!
Christy Pennison, LPC-S, is a board-certified professional counselor in central Louisiana. She owns Be Inspired Counseling & Consulting whose mission is to inspire hope for change.
