The world first heard about COVID-19 a year and seven months ago. Since then, our society has experienced many changes, and our lives will never be as they were before the virus hit. With more emphasis on health, vulnerability, community, and authenticity, we stayed indoors and used other forms of connection, but with major consequences: anxiety and depression rates rose all over the country and the world, and left us all stressed, lonely, and finding other things to fill the void.
The youth have been hit the hardest by the world’s current state, with many people dealing with studying at home instead of school/college/university but still being given the same workload, only being able to communicate with friends and find out about the world through social media, and physical touch being even more absent than before. However, as the world begins to open up again, what state has it left our minds in?
The YoungMinds youth survey from summer 2020 shows some upsetting statistics: 80% of youth said that the pandemic left their mental health in a worse state, and 87% said that they left lonely and isolated, even though 71% said that they stayed in touch with friends. This has not changed much since the survey in January 2021, with 67% of youth saying that the pandemic will have a long term effect on their mental health, and 75% saying that their mental health will improve once restrictions are lifted.
There are many reasons as to why mental health issues have risen over the pandemic, including lack of physical contact, the anxiety of getting sick, finding work or losing their jobs, problems with studying, and loneliness. Along with the fact that youth who had help from services such as CAMHS or private therapy services before can no longer access them, it makes the situation harder to deal with. Youth who may have never dealt with depression or anxiety before have now felt an effect over the course of lockdown, and those who struggled previously have felt a rapid increase. The worries and stress of lockdown lifting have also provided both ease and anxiety; ease from being allowed out to socialise again, and anxiety from the speculation of cases rising and more possible lockdowns.
So what can we do to improve our mental health and stay safe throughout? Below is a detailed list of some tips and tricks to help cope with mental health. The ideas included are all things that you can do both in lockdown, and in person.
1) Find a creative outlet
Creativity is one of the best tools we have to be able to express ourselves. It can be used in any way, and nobody ever has to see what we’ve created. Creativity can help us process what we’re going through, and can help us find the words when we aren’t able to have any. We can create in many ways, including poetry, drawing, painting, music, cooking, writing stories, design, and others. There are plenty of ways to create. Find one that works for you
2) Talk to or express your feelings to someone
Being vulnerable and open about how we feel is difficult, but it’s important that someone else knows how we feel. Not only do we have someone else to share with, but they are able to keep us safe in the case that we can’t keep ourselves safe. Share how you feel with someone you trust, such as a parent, guardian or older friend. Professionals are there to assist also, such as The Samaritans, and online therapy services. There may be a crisis hotline in your area if you feel the need for it. And if you're unable to talk physically, but you still want to reach out, you can find text hotlines, or you have the option to write and draw an expression of how you feel.
3) Hold regular conversations with friends and family
Regular conversations are vital and very helpful. They enable us to stop feeling lonely, and can provide a good distraction. Keep up with what’s going on in both your lives, interesting things you’ve seen or heard, how other people you both know are doing, news in the community, etc.
4) Find a fun exercise, preferably one that connects you to others
There are more and more ways to exercise, both in person and online. You can join online dance classes, or go to one in person; join a running group; take regular walks; do a youtube workout video or try a group sport. Especially since lockdown restrictions are easing up, there are more options to go outside and spend some time exercising in a way that you find fun. It also helps if there’s a person who can take part in these activities with you.
5) Create a good routine
Often when we are in low moods, or highly anxious, we can let go of the important routines that we need, but it’s in those times that we need to put our routines into action and rely on them the most. Having even small routines in place, ones that revolve around personal hygiene, consistent diet and self-care, help us to keep a balanced mindset, and focus on little things. If you’re struggling with keeping many things in place, see if you can ask or help from others, or try and incorporate one small thing a day.
6) Use tools to help stay emotionally grounded
When things can seem overwhelming and we feel like we can’t cope, having tools to help us stay grounded can be the difference between balance and a breakdown. These tools are entirely up to you and they can range from sensory, such as showers, touching a soft toy or listening to music, to journaling, mindfulness or movement. These things help us to be aware of our emotions, and enable us to manage them better.
7) Say ‘wow’ to one thing a day
Something that we don’t do enough of is appreciate the beauty and complexity of life. It can be difficult to do this consciously, but finding something that brightens up our day or enlightens our mind helps us to take a look at how magnificent life can be. It can be a sunset, an ocean, or something as simple as noticing a particular flower, or how the sun shines through the trees a certain way. Even using social media in this way can help, as we can find tons of nature, art, animals, creative outlets, and things to make us think deeply.
8) Be intentionally kind
Kindness is not just good for the world, it’s extremely good for our well-being. We often take for granted how helpful it can be, but showing kindness intentionally to others takes us out of our own head and brings us to the hearts of those around us. It also is a good distraction, especially because kindness often involves direct action. Showing kindness can be as big as volunteering regularly, or as small as sending someone a text letting them know that you were thinking of them. The important thing is that it is intentional and conscious, and we will feel the effects as well as see them on others’ faces.