Recent research suggests that mental health symptoms that many people have reported experiencing since the onset of COVID-19 include chronic mental stress, fear, anxiety, and depression.  Whilst it may be challenging maintaining good mental health during the current pandemic, which appears to be escalating rather than abating in some countries, it is absolutely vital that we take persistent steps to invest in our health and wellbeing.  This is because chronic mental health problems weaken the immune system, and increase the risk of developing physical illness. Moreover, data suggests that people with pre-existing mental disorders have an increased risk of being diagnosed and hospitalised with COVID-19. 

Following, i’ve outlined a few straightforward tips that can be easily applied on a daily basis to help you cope with stressors, and improve mental health.  These are not a substitute for receiving support from a therapist for underlying conditions, however they can be applied as part of a holistic approach to health promotion.  

1. Apply Emotional Freedom Techniques (EFT)

EFT is a well established evidence-based modality that builds on therapies such as acupuncture, cognitive behavioural therapy and energy medicine.  Evidence suggests that EFT is effective for treating diverse conditions including anxiety, depression, stress,  addictions, PTSD, performance related issues, chronic pain, and more.  

EFT is straightforward to learn and apply.  It essentially involves tapping various acupressure points, psychological reversal statements, mental imagery, and a few eye movements, to transform negative thoughts, emotions, behaviours, and develop positive mental health.  The results of applying this technique are often amazing.  I’ve witnessed many patients experience significant shifts after applying only one round! 

2.  Focus on what is going well

When faced with multiple stressors our mindset can quickly become overwhelmingly negative.  For instance, we may focus only on what is going wrong; always expect the worse possible outcome; magnify difficulties, and overemphasise our own perceived faults.  

Therefore, it’s important to develop a balanced mindset.  There are of course many diverse ways in which to do this.  One simple method to start with is to focus on what is going well, or expressing gratitude for what you have.  This can include a focus on your own or others character, cognitive, or physical strengths; or more simply, it can be appreciating having access to good food, material possessions and so forth.   

Studies indicate that expressing gratitude regularly is linked to improved relationships, physical wellbeing, and better mental health.  

You may also find it useful to apply the strategy outlined in this blog article, which aims to help people overcome negative self-talk.  

3.  Maintain a healthy diet

Eating junk regularly can lead to all forms of physical health problems, as well as contribute towards reduced emotional health.  The Mediterranean diet, which mostly consists of eating vegetables, fruits, whole grains, nuts, beans, and unsaturated olive oil, is proven to be extremely health promoting.  Studies also show that eating less meat, and consuming a largely plant-based diet can lower blood pressure, cholesterol, reduce body weight, improve mood, and enhance overall quality of life.  

Be sure to refrain from smoking and drinking alcohol as they are linked to causing various forms of physical illness, including cancer.  Sporadic or regular alcohol intake can also significantly impair cognitive functions.  

4. Exercise

Outdoor exercise, such as going for a walk or jog in nature, is proven to boost general wellbeing.  However, any form of regular exercise can be good for mental and physical health.  As part of my exercise routine, I go for a run in the park a few times per week; practice yoga most days, and occasionally engage in HIIT training, in addition to the aforementioned techniques.  You may find the following online platform useful if you’d like to start practicing traditional yoga or high intensity interval training: Alo Moves

Stay strong.  

Sadaf