[Infographic] A Self-Care Checklist for Your Mental Health During COVID-19

Studies have confirmed what we think we know but which we wished deep inside isn’t true—that the novel coronavirus outbreak is taking a heavy toll on the mental health of Filipinos.

One of the studies conducted during the early stages of the outbreak zeroed in on the panic response of people to the COVID-19 pandemic. Part of the findings of the study is that people from all walks of life have experienced moderate illness anxiety, regardless of their occupation or location.

The threat brought about by the pandemic has caused Filipino students, employees, and non-working individuals to feel unwell even if they’re not sick.

Although the situation created awareness about the role of wellness plans in having a strong immune system, it cannot be denied that feelings of fear, shock, sadness, and even paranoia also pervade for many people. You’re probably worried about your and your loved ones’ health, or the possibility of a financial crisis if and when you lose your livelihood.

Other statistics and findings show a similar trend:

• Nearly 7 in 10 employees said the COVID-19 pandemic is the most stressful period of their entire professional career. - AJMC
• Spending just two weeks in quarantine can be linked to serious mental health issues. - Geisinger
   

One way or another, the scenarios relating to COVID-19 can add to your worries. This is especially true when you think about not having enough control over what’s happening or how it can impact your life.

Yet, having a healthy dose of optimism is essential now, more than ever, to help pull you through during these tough times. The key is in paying attention to things that can contribute to a positive state of mind, allowing you to overcome difficulties and live a happy life.

Be sure to include self-care in your daily routine using a checklist, just like what’s in this infographic.

1. Eat proper foods
   
   Nutrition experts attest that the food you eat does influence your mood, emotions, or behavior. This is due to the so-called brain-gut connection, which describes how millions of nerves connect the two organs in your body. Eating the right meals that include fatty fish and high-fiber foods helps increase the good bacteria in your gut and improving your brain health.
   
   
2. Limit your time online
   
   Numerous studies have linked anxiety to excessive internet use, and it looks like COVID-19 has worsened this phenomenon.
   
   For many people, the “new normal” means staring at a screen for work, doing virtual meetups, or spending leisure time through internet browsing—in other words, doing almost everything online. Disconnecting from time to time will give your mind some peace and quiet, which can be very valuable in fighting the ills of information overload.
   
   
3. Make time for rest and recreation
   
   Doing the things that make you happy is especially beneficial for your mental state as they help you forget about your cares and troubles.
   
   You can focus on activities that engage your five senses, such as catching the sunrise or sunset (sight), indulging on your favorite dessert (taste), listening to music (sound), having fresh flowers in your home (smell), or giving your hands and feet some home spa treatment (touch).
   
   
4. Exercise at home
   
   Exercise is a major component in a healthy lifestyle, although it doesn’t necessarily have to involve heavy lifting or rigid training exercises. Having a good amount of physical activity every day enables you to pass the time throughout the quarantine period, as well as keep your anxiety and stress levels low.
   
   
5. Develop your sense of mindfulness
   
   Mindfulness is the practice of using both your mind and body to help you stay focused in the present and, therefore, control your thoughts and emotions.
   
   Techniques typically include breathing exercises, yoga, and meditation since they tend to slow your heart rate and clear your mind. However, even the simple act of savoring the food that you eat can help give you a fresher and more positive perspective in life.
   
   
6. Look for a proper support system
   
   The COVID-19 pandemic has brought most of the world to uncharted waters, so you may feel lost or confused and unable to cope with all the challenges that come with it. Seeking professional advice from mental health care workers is one of your available options.
   
   In the Philippines, you can check these sites if you’re looking for more help or resources in resolving psychological and emotional issues.
   
   
   • Philippine Mental Health Association (PMHA) — PMHA is one of the country’s pioneers in the field of mental health. The association offers educational programs, outpatient services, and psychosocial therapeutic activities to promote sound mental health for Filipinos.
     
     
   • UP Diliman Psychosocial Services (UPD PsycServ) — You can get free services for mental health and well-being from UPD’s licensed psychologists, highly-trained graduate students in clinical psychology, and psychosocial support volunteers if you have been disturbed or affected by the current pandemic.
     
     
   • Shine — This self-care app encourages mental and emotional self-care through a toolkit that provides tips and support for managing stress and anxiety.
     
     
   • National Center for Mental Health — The NCMH is the country’s special training and research hospital that is tasked to provide a comprehensive range of quality mental health care services to Filipinos nationwide.
     
     
   • Mindcare Club (MCC) — MCC is composed of mental health psychiatrists, psychologists, and counselors who deliver therapy sessions and treatment among patients of mental health through videoconferencing. They also have a blog dedicated to promoting mental wellness.
     
     
7. Get a good night’s sleep
   
   

   Sleep problems are one of the effects of living through a pandemic, but you can try several techniques to help you sleep more or better. These include creating and sticking to a sleep schedule, minimizing nap times, making your room sleep-friendly, and so on.

As much as possible, you should aim for a good night’s sleep, but if you feel that it’s only adding to your worries, staying in bed to simply rest is still a worthy effort.



8. Do or discover a hobby
   
   Now and then, you may find the need to inject some variety into your routine. Revisiting your favorite hobby or finding a new one can be empowering, as you try to keep yourself busy or productive even during these trying times.
   
9. Stay in touch with your family and loved ones
   
   Keeping your family ties and the emotional bond with people you love strong reassures you that you aren’t alone in your struggles. If you can’t be together with them physically, you can maintain contact through phone, email, or other messaging channels.
   
10. Get news and updates only from official sources
    
    

News of large-scale infections and deaths, mass lockdowns, and other negative events can make you feel overwhelmed. Pay attention to the most important facts about COVID-19, such as your risk levels, preventive measures, and health tips, to avoid saturating yourself and become well-informed instead.

Take Care of Your Mental Health

The psychological impact of the COVID-19 pandemic is as real as the danger it poses to physical health. We’re one with you in hoping that a treatment or vaccine soon becomes available to contain the virus for good.

Meanwhile, you need to care for your mental well-being, too. Follow a self-care routine and ask for help when you need it. As the days pass and you continue to keep your mental health in check, you’ll find it easier to cope with the current times, keep anxiety and depression at bay, and protect your overall health.

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