Make Your Mental Health A Priority
While social distancing measures are absolutely necessary at this time, this can also take a toll on your mental health. There’s a lot of uncertainty about our health and economy, and we’re flooded with negative news coverage that only seems to stoke the fire of fear and worry. Your stress levels are likely very high at this time. Since many of us are hard-wired to simply “keep on truckin'” and push through our stress, we don’t sense or acknowledge how high our stress levels really are.
In addition to high stress levels, the feeling of isolation can have a profound impact on our mood as well. Social isolation and loneliness are significant risk factors for anxiety and depression. Did you know that social isolation increases the risk of health issues as much as smoking 15 cigarettes per day? Or that loneliness is twice as detrimental to our physical or mental health as obesity? (1)
Can you guess what the difference between loneliness and isolation is? To put it simply, loneliness can occur even when people are not isolated – surrounded by people at work, in a classroom, while shopping, on the bus, etc. It’s important to note that loneliness has been a major issue in our society for years – and it has intensified recently.
Here are some suggestions to help improve your mood, combat loneliness, and prevent anxiety and depression:
1. Connect with friends & family:
It’s so important to connect with friends and family by other means (phone, email, Skype, FaceTime). We can also engage in chat rooms, online games, live-streaming workouts, social media, etc. We’re all in this together and these are great ways to interact with others and feel part of the local/global community. As mentioned before, isolation does not have to equal loneliness, as long as you’re still connecting to community.
2. Exercise:
Exercise is the most effective way to elevate your mood quickly. Gyms and community centres are closed, but there’s plenty of options available to you (go for a walk, do chores, dance, find at-home workout to follow on YouTube, or find one of the many gyms offering online workout classes). Yoga is one of the best forms of exercise that helps you manage your stress.
3. Meditation and Relaxation Breathing:
At this time, it’s easy to feel worried, uncertain, confused, and overwhelmed. Meditation is a great way to quiet your mind and block out all of this external negative “noise”. Short meditation sessions and relaxation breathing will help you regain your focus, boost your mood, and develop more inner calmness.
4. Read a book:
Reading is a great way to take your mind off of stressful situations. Come to think of it – I can’t think of any time that I’ve felt stressed while reading a book. A little ‘distraction’ (TV, computer, cell phones, podcasts, radio, music, reading, painting) can go a long way in helping reduce our stress levels – just make sure not to rely solely on distractions to manage your stress.
5. Get a good night’s sleep:
Getting good quality sleep is the best way to help improve your resiliency. Sleep improves your energy levels, while mitigating the physiological impact of stress. You should aim to get 8 hours of uninterrupted sleep. If you’re having any difficulties getting to sleep or staying asleep, contact our office so we can discuss this further and get your sleep back on track!
6. Get outside:
I’m noticing that a lot of people are self-isolating 100% indoors. Getting outdoors for a little exercise and fresh air (while maintaining social distancing) is so beneficial for our mood and well-being. I’ve been getting outside for family walks or keeping busy around my yard and I feel better every time I do this. It’s actually very helpful to see others in the neighbourhood, even if it’s at a distance.
7. Natural Medicines:
There are many supplements, homeopathics, herbs, etc. that can help reduce anxiety, improve mood, and support our adrenal glands. Research shows diffusing lavender essential oil significantly reduces anxiety. Chamomile or passionflower teas have a calming effect on the nervous system and promote more restful sleep. Magnesium is also very well-known for its ability to reduce stress and anxiety levels.
As a naturopathic doctor, we have so many tools to help you manage stress and become more resilient to the effects of stress and loneliness. If you’re feeling stressed, lonely, worried, overwhelmed, anxious, or depressed, please don’t hesitate to contact my office so we can discuss this in more detail and put together a natural treatment plan for you.
We are now offering phone/virtual (telemedicine) appointments, so you can receive excellent naturopathic care from your home!
Yours in health,
Dr. Michael Morsillo, H.B.Sc., N.D.
Newmarket Naturopathic Doctor
16655 Yonge St., Newmarket, ON
905-898-1844 ext. 135
dr.morsillo@gmail.com
www.drmorsillo.com
(1) Perspectives on Psychological Science, Vol. 10, No. 2, 2015.