Mental health and well-being during the COVID-19 pandemic: effects and tips

The COVID-19 pandemic has had a devastating impact on global health, with aftereffects resonating through both physical and mental health.

What are the effects of the COVID-19 pandemic on mental health?

Restrictions aimed at controlling the virus, combined with economic uncertainty, have had a significant effect on communities, restricted freedoms, and increased isolation and loneliness.

The pandemic has also disrupted psychiatric care in 93% of the world’s countries, meaning that people are not receiving the help they need when they need it the most.

The short-term concerns are obvious, with people struggling to understand what is happening, what it will mean for loved ones, and the routines and habits that were central to their existence. But the subsequent damage must be addressed long after vaccination programs have ended.

EU Commissioner Stella Kyriakides has said the following: “This will cost us dearly, not only for those affected but also for our communities. Mental health affects how we think, feel, and act – at every stage of our lives.”

”As a clinical psychologist, I am acutely and painfully aware of the harmful effects the pandemic can have on everyone’s mental health, and although we cannot yet assess the risk, we know that the long-term effects will be significant.”

“The kaleidoscope of mental health issues ranges from anxiety to loneliness and depression. We must be very attentive to the signs our bodies give us.”

The worst of these debilitating factors stems from an alarming trend of increasing need, with reports stating that one in six adults in the European Union – 84 million people – experienced some form of mental health issue before the pandemic.

The report also claimed that poor mental health costs the EU 4% of GDP in lost productivity and social expenditures, increasing pressure on employment and income, which are important stability factors for mental health.

Anxiety and depression levels have worsened due to the extensive change of circumstances forced by the pandemic, and people have been unable to socialize with loved ones, friends, relatives, and colleagues. Also, families have had to cope with homeschooling their children and witness their education and friendship groups deteriorate, leading to destabilizing forces wearing down every aspect of life.

This results in an increase and worsening of conditions such as insomnia, depression, and stress, while individuals with pre-existing conditions are also more vulnerable to COVID-19 infection and potentially face greater risks for serious consequences. Exposure to the virus can also lead to neurological issues such as delirium, agitation, and stroke.

Five ways to improve your mental health during the COVID-19 pandemic

1. Review media consumption

The world is flooded with bad news, poorly informed opinions, and horror stories, and with the global reach of social media, it’s easy to become fixated on negativity. Doom-scrolling, which is when you go through an endless stream of bad news on the internet, has become an alarming trend that can significantly affect mood and well-being. The WHO and others recommend moderate consumption of information and focusing on a few reliable sources while setting limits on how much you read, watch, or listen to. Consider turning off automatic notifications, limiting social media usage, and only watching selected news from a 24-hour period.

1. Take care of yourself

Physical distancing, good respiratory care, and handwashing are important aspects of self-care, but eating healthily and developing routines promote both physical and mental well-being. It’s important to eat a balanced diet to strengthen the immune system. Sticking to regular meal times also gives the day purpose, especially if you’re off work or need to isolate. Systematic reviews of eating habits have shown that poor nutrition from an early age can contribute to worse mental health in children and adolescents.

Sleep supports the immune system and combats low energy, so it’s important to create an environment that makes it easier to sleep, such as establishing a sleep schedule, limiting screen time in the evening, and making the bedroom calm with a cool temperature and no electronics to improve relaxation. Breathing exercises can also counter tension and make it easier to sleep.

1. Maintain relationships

Our family, friends, and colleagues are more important now than ever. Mutual support for each other is an inspiring aspect of how society has responded to the pandemic. Mental Health Foundation provides the following tips on how to create a support network with those around you:

• Give time – Set aside more time to spend with your friends and family.
• Be present – Pay attention to the people in your life and try not to be distracted by your phone, work, or other interests.
• Listen – Take in what others say and try to understand and focus on their needs in the moment.
• Let yourself be listened to – Talk about how you feel honestly and let yourself be heard and supported by others.
• Identify unhealthy relationships – Harmful relationships can make us unhappy. Realizing this can help us move forward and find solutions.

1. Focus on the positive

COVID-19 has presented various challenges for our mental health, and it can be difficult to stay positive, but the WHO and others recommend exploring and celebrating good news, such as people who have survived COVID-19, the efforts of healthcare workers, charity workers, selfless actions from the public, and the incredible work that researchers and pharmaceutical companies are doing as they develop innovative vaccines and new treatments.

1. Seek qualified help

If you continue to feel overwhelmed, you can seek support, and although healthcare systems are strained, there are services available to help you. This could be from a qualified counselor or support from people with lived experience of mental health issues. There are many online options and helplines across Europe, so you don’t have to feel alone with your concerns. Also, remember that seeking treatment from licensed healthcare professionals and receiving the right medication tailored to your needs can help you through this difficult time.

References:

1. World Health Organization. The impact of COVID-19 on mental, neurological and substance use services. Accessed January 2021. https://www.who.int/publications/i/item/978924012455
2. European Commission. World Mental Health Day. October 2020. Accessed January 2021. https://ec.europa.eu/commission/presscorner/detail/en/statement_20_1865
3. Open Access Government. Beyond COVID-19: The call for a European mental health strategy. August 2020. Accessed January 2021. https://www.openaccessgovernment.org/beyond-covid-19-the-call-for-a-european-mental-health-strategy/93542/
4. World Health Organization. Mental health and psychosocial considerations during the COVID-19 outbreak. March 2020. Accessed January 2021. https://www.who.int/docs/default-source/coronaviruse/mental-health-considerations.pdf
5. O’Neil A, Quirk SE, Housden S, et al. Relationship between diet and mental health in children and adolescents: a systematic review. Am J Public Health. 2014;104(10):e31-e42. doi:10.2105/AJPH.2014.302110
6. Medalie L. Why it is important to get a good night’s sleep during the coronavirus outbreak. University of Chicago, April 2020. Accessed January 2021. https://www.uchicagomedicine.org/forefront/coronavirus-disease-covid-19/advice-for-sleeping-well-during-the-covid-19-outbreak
7. Mental Health Foundation. Nurturing our relationships during the coronavirus pandemic. January 2020. Accessed January 2021. https://www.mentalhealth.org.uk/coronavirus/nurturing-our-relationships-during-coronavirus-pandemic
8. Mental Health Europe. Helplines and Services to support your mental health in COVID-19. Accessed January 2021. https://www.mhe-sme.org/library/helplines/