Let’s talk about Mental Health,

The last three months have really concentrated my mind on my health and wellbeing. This period of lockdown, imposed upon us by an unseen virus gave me time to slow down from the routine, to stop and have some space for reflection.

The Coronavirus pandemic has affected us in different ways. Some of us have lost loved ones, others have lost the source of income and livelihood and many of us have had to change the way we view life, living and our connection with other people.

My initial reaction to the lockdown was simple. I will stay indoors for a few weeks and then life will get back to normal with some minor changes of course. I draw up a list of the tasks I needed to do and was quite excited about the idea of having the “time” to do stuff. After a couple of weeks, I felt isolated and the need to have a face-to-face chat with a friend over a coffee.  I listened to the news and the death toll was going up every day with people of all ages losing their lives. Loved ones were dying in hospitals without friends or family by their side. There were stories of people getting ill on their own. I was scared of getting ill, who would know that I was unwell. 

I was afraid to go out in case I caught the virus and yet I felt imprisoned in my own flat. I needed to get out and breathe a different air, feel the breeze and absorb the atmosphere out there. I became restless and found myself spending a lot of time on the phone talking to people. I was anxious about what might happen to me. I started to think about death, and my mortality. My head was all over the place, unsettled and fear was slowly getting the better of me

It was at this point that I realized that I needed to take control of my situation. What could I do to calm myself down? I was not ill; I was not in any danger. In fact, I was in a better position than many other people were. I started to go out for long walks and I found strength of mind and body in the calmness of nature. I enjoyed the exploring the green spaces around me and learning about the flora and fauna around. I enjoyed watching the birds, butterflies and many insects that I saw on my walks. I went on the walks alone but I was not lonely. I was so grateful to have the open space to think and reflect. Sometimes I was on my bike and would stop for a rest, or just to enjoy the scenery.  I discovered the beauty spots in my neighborhood.

This was the turning point in my attitude, and how I felt. There was a sense of release, a sense of freedom and achievement. I was no longer afraid. Each day I looked forward to another walk and another chance to enjoy nature and appreciate the wonders of God’s creation. I was no longer as afraid or anxious as I was before. I had now accepted the situation I found ways to move forward, a good balance between being alone and creative and connecting with other people.

The change of routine, isolation and loneliness can really have an effect on our emotions and our mental wellbeing. 

Today more than ever, we need to talk more about mental health and well-being.  We are all going through life changing experiences that have an impact on the way we think, feel, see the world and relate to each other. 

What is Mental Health?

We all have mental health, just as we have physical health. Both change throughout our lives, and like our bodies, our minds can become unwell. Our mental health can fluctuate. Sometimes we can feel good and resilient and other times we may feel mentally vulnerable and unstable. Our mental health is influenced by an interplay between our experiences and our biological make up.

There are many definitions on mental health.
The World Health Organization (WHO 2014) describes as:

“ a state of well-being in which every individual realizes his/her own potential , can cope with the normal stresses of life, can work productively and fruitfully and is able to make a contribution to his/her community”

“ … the emotional and spiritual resilience which allows us to enjoy life and survive pain, disappointment and sadness. It is a positive sense of well-being and an underlying belief in our own and others’ dignity and worth”  (Health Education Authority, Mental Health Promotion: A quality framework, London: Health Education Authority:1997)

The statements above provide us with a holistic approach to mental health, a state of mind that affects the very core of our being.

What does the term “mental health mean to you?

Write down what you think mental health is to you then compare with what is below

Mental health is part of our overall health – a good barometer of the quality of our mental health is shown by:

• How we feel, think and behave
• How we cope with the ups and downs of everyday life
• How we feel about ourselves and our life
• How we see ourselves and our future
• How we deal with negatives things that happen in our life
• Our self-esteem or confidence
• How stress affects us

Some of the causes of mental health

• Major national traumas eg pandemic, floods, tsunami, drought
• Loss of loved ones 
• A major change in our lives 
• A major change in our routine

Think of instances in your life when you have experienced any of the above and reflect on how you felt. What actions did you take to address your feelings/emotions?

There are different types of mental health illness, ranging from depression and anxiety disorders, to bipolar.

Reflect on how you talk about mental ill health. Do you know anyone who has experienced mental ill health or is living with mental ill health? Find out more about how they feel if this is possible and acceptable. The point is we want more people to understand about the issues of mental health

Let us for a moment explore one area of our lives that might cause us to experience mental ill health. Everybody talks about STRESS, how stressed they are, how stressful their job is, how stressful their relationship is, how stressful life is. 

Stress is the body’s reaction to any change that requires an adjustment or response. The body reacts to these changes with physical, mental, and emotional responses. Stress is a normal part of life. You can experience stress from your environment, your body, and your thoughts.

At the most basic level, stress is our body’s response to pressures from a situation or life event. … When we encounter stress, our body is stimulated to produce stress hormones that trigger a ‘flight or fight’ response and activate our immune system. This response helps us to respond quickly to dangerous situations.

Examples of life stresses are:

• The death of a loved one.
• Divorce.
• Loss of a job.
• Increase in financial obligations.
• Getting married.
• Moving to a new home.
• Chronic illness or injury.
• Emotional problems (depression, anxiety, anger, grief, guilt, low self-esteem)

If these stressful situations are not addressed or dealt with, they can affect one’s mental health. 

What is stressing you right now? Have you identified the cause or the trigger of this stress? Can you do something about it/ what mechanisms do you have in place to deal with your stress? 

We all have a varying range of stress levels. Some stress is good for us but too much is damaging and what is too much varies by individuals and by time.

There are many ways of maintaining positive mental and emotional well-being health. Here are a few tips to help you;

1. Control: workout what you are in control of and what you are not in control of. Be proactive about what you can control.

2. Care: focus on self-care., have a good night sleep, do exercises, eat well and drink lots of water. Look after your body, pamper yourself. Remember to enjoy nature and learn to breathe well, try yoga and any form of art therapy. Do the things you love and enjoy

3. Continuity: In this fast-changing world, one needs to find some grounding and normality. Have a structure that you follow.

4. Creativity: Do something new and exciting; try a new hobby for example, singing, dancing art and crafts, gardening etc. These hobbies will take your mind off worrying and bring a new spirit of adventure into your life

5. Compassion: Treat yourself with kindness and generousity. Allow yourself to rest and take things easy when necessary. Our bodies and minds need to be looked after, allow emotions to flow and acknowledge them. Treat others with kindness and generousity too. Look out for people who need support and help others in your community

6. Stay connected: Keep in touch with friends and family and do activities you enjoy together.

7. Take notice: be aware of the world around and be in the present; enjoy the nature and the things around. When you have an opportunity to walk in nature, listen to the noises around and spend time looking at the flowers, greenery and water around.

8. Learning: learn something new and continue to learn. Challenge yourself to learn new skills and acquire new knowledge. Our minds need to be continuously  challenged

9. Gratitude: Be thankful of who you are and what you are able to do. Be thankful that you are alive. List of the things you enjoy and the many things you are able to do.

Your COVID19 Journey

What has your journey been like since the pandemic started. Write down your feelings from the beginning of the lockdown up to now

• How have you dealt with the isolation
• How have you used the time
• What have you learnt about yourself
• How have you connected with others
• How would you describe your mental health and wellbeing?

Some people have used this lockdown period as a time of contemplation and creativity. They have also taken time to clear out both the mind and the space around them. For others this has been a difficult time, full of anxiety and fear of the unknown. If you have felt challenged in any way, get some help. Talk to someone or seek professional help if necessary.  Look after your health and mental well-being.