The pandemic has taken a toll on everyone’s mental health, and it is no surprise that many people are struggling with anxiety, depression, stress, and other emotional issues. However, there are some simple solutions that can help you rejuvenate your brain and regain the cognitive strength needed to cope with this crisis. In their eBook “Mindfulness for Pandemics,” psychologist Dr. Amy Fuller offers several tips for boosting mental resilience during these challenging times. Here are some key takeaways from her advice:
1. Practice Mindful Breathing – Deep breathing exercises have been shown to reduce stress levels and promote relaxation. Try taking slow, deep breaths through your nose while counting to four, holding for two seconds, then exhaling slowly through your mouth while counting to six. This exercise should be done at least twice daily for optimal results.
2. Get Enough Sleep – Lack of sleep can lead to fatigue, irritability, and decreased cognitive function. Aim for seven to nine hours of quality sleep each night by creating a comfortable bedtime routine and avoiding screens before bedtime.
3. Stay Active – Exercise releases endorphins which can improve mood and reduce feelings of stress or anxiety. Even short bursts of physical activity throughout the day such as walking around the block or doing bodyweight exercises at home can make a difference.
4. Connect With Others – Isolation can worsen symptoms of depression and anxiety. Make an effort to connect with friends and family regularly via phone calls, video chats, or even social media messages. Joining online support groups may also provide valuable emotional support during difficult times.
5. Seek Professional Help If Needed – Not all mental health struggles can be managed alone. Don’t hesitate to seek professional help if you feel overwhelmed or unable to cope with your emotions. Your doctor or therapist can offer guidance and resources to help you manage your symptoms effectively.
In summary, boosting mental resilience during times of crisis requires intentional efforts toward self-care and mindfulness practices. By incorporating these strategies into your daily routines, you can better cope with the challenges presented by the pandemic and emerge stronger than ever before.
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