As a mom, you know it’s important to take care of your mental health, not just for yourself but also for those who love and rely on you. But that can be challenging when you combine the stresses of motherhood with the anxiety generated by the COVID-19 pandemic.
Parenting has added challenges as a result of COVID-19. Many parents juggle child care while working from home or have engaged in teaching duties during their kids’ virtual school. Some people lost loved ones, some lost jobs, and all of us lost a little bit of the security we used to feel pre-pandemic. Who wouldn’t feel anxious with all that pandemic stress? Managing your mental health is always a priority, especially now.
*This is a guest post and all opinions are those of the author. This post may also contain affiliate and/or paid links. Rest assured that we only work with companies and individuals that we trust. While some of those companies and individuals may work in the medical field, this post is not intended to be a substitution for medical advice. Always speak to your doctor if you have concerns about your mental or physical health.
How the Pandemic Affects Mental Health
You’re not alone if you feel overwhelmed when it comes to struggling with health-related anxiety. An estimated 27.2% of American adults reported anxiety symptoms between January 26 and February 7, 2022, according to the Household Pulse Survey conducted by the National Center for Health Statistics and the Census Bureau.
The physical and psychological symptoms of pandemic-induced anxiety and depression can take a toll in all areas of your life:
Physical Symptoms
Increased fatigue
Headaches
Elevated heart rate and blood pressure
Digestive problems
Insomnia
Appetite and weight changes
Mental/Emotional Symptoms
Mood swings (anger, irritability)
A deep, lasting sadness
Lack of focus or concentration
Inability to find joy or pleasure in favorite activities
Irrational fear (anxiety)
Feelings of guilt or hopelessness (depression)
As you can see, these debilitating symptoms can make it hard to function in daily life, especially when it comes to parenting. It’s hard to keep up with an active toddler, for instance, if you are exhausted, or you may lose your patience and snap at your child or partner when you’re overly irritable.
Anxiety or depression may also raise the risk of substance abuse issues. Some people may turn to drugs or alcohol as a way to cope with their COVID-related anxiety or depression. And it can be tough to feel motivated to take care of yourself mentally and physically, but missing doctor’s appointments or screening tests for mental or physical health issues can make the problem even worse.
It’s crucial to find strategies to help lessen any stress you’re feeling as a result of pandemic anxiety or depression. Taking care of your health and well-being will make it easier to take care of your family. If you’re waking up with anxiety, let’s look at some coping methods that may help you feel better.
How to Beat Your Health Fears: Healthy Ways to Cope
Whenever possible, tune out the bad news about the pandemic and tune into the blessings of your life. Develop a gratitude practice (even a quick 5-minute meditation works) to develop a positive mindset.
Take care of yourself with healthy habits. Proper diet, exercise, and plenty of sleep can help you feel stronger physically and mentally. This can help alleviate any COVID anxiety symptoms.
Don’t catastrophize any signs of illness. You don’t automatically have COVID if you get a cough or have a runny nose. Take a breath to get calm. Then, take a COVID test or call your doctor to discuss your symptoms.
Don’t isolate yourself. You may be anxious about leaving your house for errands or work, especially if you have young children who can’t be vaccinated yet or you care for older relatives who are immunocompromised.
Take the proper health precautions. You may wash your hands well with soap and water after you’ve been outside the home or wear a mask in public if it makes you more comfortable and is recommended by your local health department.
Get your health information from reliable sources. There’s plenty of fear-mongering and misinformation about COVID-19 on social media and the Internet. Talk with your healthcare provider if you need trusted information to help ease your health-related anxiety.
Seeking Professional Help
If your symptoms of anxiety or depression are occurring almost every day, and they’ve been going on for more than two weeks, check in with your physician. You may want a psychological evaluation that could diagnose a mental health condition. This could help you towards treatment, typically medication or a talk therapy such as cognitive behavioral therapy.
For anyone on mental health treatment already, for anxiety, postpartum depression, or another condition, it may be time to review the current treatment plan to make sure it’s working, especially if you’ve been experiencing anxiety or depression symptoms. If antidepressants or talk therapy aren’t getting you results, it may be beneficial to discuss alternative therapies with your mental health provider.
One such treatment is transcranial magnetic stimulation. This non-invasive, non-sedating treatment uses gentle magnetic pulses targeting specific areas of the brain to help ease symptoms of major depressive disorder, which often overlaps with anxiety.
Remember that you’re not alone if you’re struggling with pandemic stress that’s turned into anxiety. Reach out for help. We can all get through this together.
Author Bio
Dr. Steven Harvey joined Greenbrook TMS in March 2018 as Regional Medical Director of our Greater St. Louis region. He is board-certified in general psychiatry and has been practicing since 1996 since earning his medical degree from the Washington University School of Medicine in St. Louis. Dr. Harvey’s interest in TMS therapy was first sparked during his residency, and in 2013 he began practicing TMS therapy.
Our mental health struggles evolve with the seasons.
Throughout the year, our mental health will go through a series of highs and lows. Whether you’ve been struggling with seasonal affective disorder, depression, anxiety or another mental illness, you may find that it’s worse at different times throughout the year. In order to improve your mental health, you must consider all the different factors that each season brings.
Here are some ways that you can improve your mental health this year, broken down by months.
*This post contains affiliate and/or paid links which means that if you click on one of these links and buy a product, I may earn a small commission at no additional cost to you. Rest assured that I only recommend products that I love from companies that I trust. Furthermore, I am not a medical professional and nothing in this post should be taken as medical advice. I am simply a mother who has been there and lived to tell the tale.Click here to get this FREE printable 12 Month Calendar and other free resources.
The first step to improve your mental health throughout the entire year is to start with a plan. You only have to plan out as much or as little of your year as you’re comfortable with. The simplest way to do this is with a calendar of the full year. You can choose a large desk calendar, a smaller personal calendar, an agenda or a bullet journal.
Start by filling in all your important dates. Write down everyone’s birthdays, anniversaries, work schedules and appointments. If you have a vacation coming up this summer, write it on the calendar in great big bold letters! Don’t forget to schedule in your self-care time!
Then, make a list of goals you hope to achieve and put the dates you want to reach them on your calendar. Think outside the box when it comes to your goals, don’t be afraid to celebrate the small wins. For example, if insomnia is a problem for you, then set a goal to get one straight week of decent sleep. Keep your calendar somewhere you can see it every single day, and don’t forget to update it each month with new tasks and goals.
Having a plan in place, with attainable goals, will help you feel more organized and confident and ultimately improve your mental health.
Click here to get this FREE printable 12 Month Calendar and other free resources.
Finally, the last of the winter months! Take some time this month to embrace the cold weather before it’s gone and enjoy all things warm and cozy. The Scandinavians refer to this practice as “hygge” (pronounced hoo-gah).
The cold and darkness of the winter months can have a strong effect on our mental health, especially if you suffer from seasonal affective disorder. But knowing that spring is right around the corner can bring a glimmer of hope and actually improve our mental health.
So celebrate the end of winter by getting in one last fire in the fireplace, drink all the hot cocoa and stay in bed as long as you want.
Click here to get this FREE printable 12 Month Calendar and other free resources.
It’s time for some spring cleaning! But I’m not talking about dishes and laundry and other everyday tasks. One of the best ways to improve your mental health is to get rid of all the junk piling up in your living space. Decluttering your environment is a great way to declutter your mind as well.
Take a few tips from Marie Kondo and organize your spaces. Clean out your closets, drawers and cupboards. Get rid of anything that doesn’t have a purpose or bring you joy. Sort through your paperwork and try to go digital wherever possible.
You don’t need to go full minimalist, but having clean, organized spaces can do wonders for your overall mental health.
Click here to get this FREE printable 12 Month Calendar and other free resources.
With the arrival of spring, it’s the perfect time to try out your green thumb. Gardening is a form of ecotherapy that can help to improve your mental health. Escaping to your garden can be a form of self care, and there are many indoor plants that offer great health benefits.
Gardening is also an activity you can opt to do with the kids. Not only do they love playing in the dirt, but they can learn so much about the environment and where food comes from. If you have picky eaters, they’ll be more likely to eat vegetables that they’ve watched grow in their garden.
Plant some seeds this month and you’ll have something to occupy your mind all summer. Watching your seedlings grow will give you a sense of pride and accomplishment that will boost your mood and self confidence.
Click here to get this FREE printable 12 Month Calendar and other free resources.
Warm weather is just around the corner, so it’s time to pamper that dry winter skin. Our skin and sense of touch has a big impact on our mental health. That’s why we can feel so overwhelmed and frazzled when we’ve been over-touched all day by our kids.
For months, our skin has been exposed to harsh temperatures, covered up and neglected. It’s time to book a spa day or massage and facial or even just plan some DIY pampering at home. Try out a new summer hairstyle, get a pedicure before breaking out the flip flops and switch to a lighter makeup routine for summer.
Focusing on your outward appearance can boost your confidence and improve your mental health.
Click here to get this FREE printable 12 Month Calendar and other free resources.
Finally, the world is bright and green again. Spend as much time outdoors as possible this month. Your body has been deprived of Vitamin D, sunshine and fresh air for months, so get as much of it in as possible.
Go for a walk, run, hike or bike ride. Outdoor activities often feel less like exercise than going to the gym, and exercise is so important for maintaining your mental health.
Don’t put pressure on yourself to get your bikini body ready, either. Hang up a hammock, dust off your patio chairs or lie right on the grass and relax, completely guilt free. Even having your lunch or morning coffee outside will do wonders to improve your mental health.
You made it through the winter so sit back and enjoy the warmth and sunshine while you can.
Click here to get this FREE printable 12 Month Calendar and other free resources.
Do you remember summer vacation as a kid? If you have fond memories of summer camp, beach days, camping trips or playing from sun up to sun down, then embrace that and be a kid again this month.
Plan some camping trips or beach days. Swim as often as you can, no matter what you look like in your bathing suit. Head to the splash parks and let loose. Take up a new sport that you’ve always to try. Channel your inner child and just have some good old-fashioned summer fun. Don’t forget to take a ton of pictures and maybe even put it together in an album to look at each year.
When you’re battling a mental illness, it’s probably been a long time since you had any real fun. Remembering a happy time from your childhood can help to improve your mental health in the simplest way.
Click here to get this FREE printable 12 Month Calendar and other free resources.
This month, it’s time to focus on something that’s so important for our mental health, but often neglected. Our support system A.K.A. our friends. It’s not unusual to withdraw from society while battling a mental illness but what we don’t realize at the time is how important it is to have a strong support system around us. So focus on those friends this month.
Host a backyard BBQ or plan a group camping trip. Only invite the people you want to spend time with and don’t feel obligated to invite anyone who brings negativity into your life. If you’re not ready to be that social yet, then aim for a night out with a couple friends that you’ve been meaning to connect with.
Get out of your comfort zone a little bit this month, dust off your social skills and strengthen your social circle.
Click here to get this FREE printable 12 Month Calendar and other free resources.
Back to school season means that everyone is learning something new, so why shouldn’t you? September is a great month to take up a new hobby or learn a new skill.
Think of something that you’ve always wanted to do. You could start making sushi, learn calligraphy or take a photography class. The possibilities are truly endless. Check Pinterest, a local hobby store or your bucket list for more inspiration.
Distracting the mind with learning something new can improve your mental health by working your brain in a different way. Doing something artistic, such as painting, is a great way of expressing any bottled up emotions you may be harboring. And choosing something physical, like a new sport, can help to burn off any pent up energy.
Our minds love a challenge, so put your brain to work this month.
Click here to get this FREE printable 12 Month Calendar and other free resources.
Just like that, the warmer weather is coming to an end. This can bring a sense of doom and gloom, even if you don’t suffer from seasonal affective disorder. The thought of winter coming back again, plus the added stress of the holidays can have a severe effect on anyone’s mental health.
Being prepared for the most stressful season ahead can help you feel less overwhelmed.
Click here to get this FREE printable 12 Month Calendar and other free resources.
Whether you start your Christmas shopping early or leave it to the last minute, there should be someone who is at the very top of the list. You.
This is the month to indulge.Buy that special something you’ve always wanted but felt guilty splurging on. Or sign up for a monthly self care box. I mean, sure, Christmas is coming and you could always add it to your wish list – but there is something so meaningful and significant about buying something yourself.
It’s a way to remind yourself that you are in control of your own happiness.
Prioritizing yourself doesn’t make you a selfish person. You need to take care of yourself so that you can take care of others. With the holiday season coming up, your focus is going to shift to your family and friends and making the holidays memorable.
The most expensive part of the year is upon us. Now is a good time to have a look at your bills and budget and meet with a financial advisor. Fellow mom and Winnipeger, Sandi Huynen, knows what it’s like. Check out her website for more information.
Click here to get this FREE printable 12 Month Calendar and other free resources.
This can be a stressful month for many different reasons: the financial strain, the stress of Christmas shopping, the long list of events, and anyone who has lost a loved one will miss them especially around the holidays.
One of the best ways to improve your mental health this month is to scale things down. There is a lot of pressure, especially on mothers, to make Christmas memorable. Mostly because, when we look back at our happiest memories – they are at Christmastime and we want that for our children as well.
But it’s not about the size of the tree or the gifts. It’s not about how many crafts or activities or advent calendars there are. The things we remember most about the holidays is getting together with everyone.
If you want to improve your mental health, scale back the holiday decorations and festivities and focus more on enjoying time with family.
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