Coping Strategies
I have listed some things we can do to take back control and practice self care. Remember self care isn't selfish!
Give your days a sense of structure, without a routine negative thinking, anxiety and depression can escalate. You may want to write a daily or weekly plan of things that you can work through and tick off. Set yourself positive goals and don't forget to make time to do things you enjoy.
If you are depressed getting out of bed in the morning, showering, cleaning your teeth, getting dressed, eating breakfast may sound like a simple routine but is a huge achievement if you can accomplish it.
Keep Connected
With family and friends. Talk to the people around you about your feelings. It is OK to share your concerns with others you trust and in doing so it may help them too .
News and Social Media
Sleep
Good quality sleep makes a big difference to how we feel mentally and physically, so it's important to get enough. Prepare for sleep, try to go to bed at the same time each night, start winding down an hour before you go to bed. Avoid blue light from led's , phones, laptops and tablets, daylight is rich in light from the blue end of the spectrum and signals the body to wake up. The link below offers tips to improve your sleep -
https://www.nhs.uk/oneyou/every-mind-matters/sleep/
Diet
Be careful of turning to things like alcohol or food for comfort, keep a healthy balance. Serotonin and melatonin levels effect our mental health. Certain foods such as walnuts, almonds or bananas can help boost melatonin and salmon, eggs and spinach are among the foods that can help boost serotonin. Getting access to natural light will also help your serotonin and melatonin levels. Make your environment as light and airy as possible.
Exercise
Make the time to exercise once a day, go for a run, walk, swim or bike ride. Aerobic exercise releases endorphins and fools the brain and body that they’ve run away from danger.
Mindfulness
Avoid playing the 'what if' game and bring yourself back to the present.
- Set a timer on your phone and try belly breathing for five minutes. Smile, breathe in for four and breathe out for six. Breathing out longer than in helps override our fight and flight response. If any intrusive thoughts enter that's ok, simply acknowledge that they are there and return to counting your breath.
- Do a body scan, sit comfortably, notice where your body contacts the chair and floor, scan from the top of your head to the tips of your toes and notice what is really going on in your body. Breathe in to create space and breathe out to relax any areas that are holding onto tension. Once you get to your toes, start again.
- Use all your senses, sight, smell, taste, hearing to notice what is around you right now. You may want to start with things that are closest then work your way into the distance and return to those closest.