Taking Care of Yourself in a Crisis

Individuals’ sense of what they believe they should be able to control is a significant part of anxiety. People with existing mental health conditions may respond more strongly to the stress of a crisis. There are concrete things you can do to improve your mental health even in a time of great uncertainty, however.

Be less reactive. Take time to truly understand the cause of your mental health issues. Focus upon your life rather than your illness. Recognize your strengths and use your energy to solve problems. Instead of reviewing past difficulties and hurts, look toward the future. Accept help and begin to recognize the support that already exists around you. Socially reconnect by sending a text, an E-Mail, a note or a postcard to someone who lives far away from you. If you cannot see your therapist in person, ask if you can have telemedicine sessions.

Try to think positively and practically when you are frustrated. Allow yourself no more than 15 minutes of anger per day and avoid “thinking traps” like bad things always happen to you, situations are entirely negative or positive (and choosing to focus on the former), and jumping to conclusions before you know what really happened. Instead. look at the facts and ask the following questions: Have I thought about all sides of the situation?; Is there anything I missed?; Have I been in this position before? If so, what happened then?; and If my friend was in this situation, what would I say?

Consider new approaches, like taking time out for stress relief. Have your dog sleep in your lap. At a time when you normally would watch television or play a video game, take a long, relaxing bath or shower instead. Store your lotion and lip balm in the refrigerator. They will be extra refreshing when you use them. Do a face mask. Rest before you are exhausted and go to bed a half hour earlier than usual.

Use the “30-second rule” to give yourself a boost. If you are feeling overwhelmed by a conflict, task or to-do list, try tackling a small piece that can be completed in approximately 30 seconds. Recognize and listen to your needs, and say “no” when necessary. To gain some space in order to do so, simply reply, “I will have to get back to you on that.” Create a journal or scrapbook with images and clippings that will help you visualize and maintain your goals.

Try a picture a day challenge for one month, which will teach you to appreciate the little things in life while also improving your photography skills. Do something you loved as a child like running through a sprinkler, hanging from monkey bars or making a mess with finger paint. Build something fun with Legos, either from a kit or your own imagination; and/or listen to music that motivates or inspires you.

Have “daily break rituals,” a small chunk of time where you focus on something that renews your body, mind or soul and provides a respite during your day, such as engaging in deep breathing or singing in the car. Try taking a 20 minute walk every Sunday to get fresh air and reflect on the positive things that happened during your week.

Start a constructive project and/or try something you have always wanted to do like baking a soufflé, sewing an item, writing poetry, or learning to knit or play the guitar. Indulge in a food you have never tried before or make a healthy dinner from scratch. Look on Pinterest for ideas or clean a drawer or shelf that you have been meaning to organize. Perform a purge of your Inbox by taking a few minutes to unsubscribe from all of the E-Mails you no longer want to receive.

Smile at a stranger and/or encourage someone else by saying what you appreciate about him or her. (Many people go through 24 hours without anyone acknowledging them.) Include some device and media-free idle time in your day so your mind can wander and consider regular digital detoxes where you give yourself an entire night without screens.

When social distancing has ended, get a therapeutic massage, which can relieve muscle tension, stimulate your body’s natural painkillers, boost your immune system, and make you feel more relaxed and less anxious. Enjoy every moment when you are feeling good, and try being a tourist in your own town and/or donating five things from your closet that you no longer need. Finally, think about participating in a research study. Opportunities can be found at https://adaa.org/finding-help/treatment/clinical-trials, Nami.org/research or https://www.nimh.nih.gov/health/trials/index.shtml.

Even during uneventful times, living with a mental health condition can be emotionally and physically exhausting. It is possible to increase your ability to deal with stress and solve problems if you take care of yourself and create satisfying and restorative moments in your day.