There’s comfort in routine and certainty. But life lately has felt anything but normal. With COVID-19, you may find you’re grappling with new struggles and emotions. How do you protect your mental health? Dr. Sherry Walling, PhD, has some suggestions. A licensed clinical psychologist and founder of ZenFounder, Dr. Walling understands the unique challenges that entrepreneurs and digital leaders face. Here, she offers tips to help protect your mental health during turbulent times.
1. Slow Down the Fear Response
With so many things outside our control, it’s easy to feel fear and anxiety. But it’s possible to slow down overwhelming emotions by concentrating on variables that are directly within your control. One way of doing this is by listening to your body. What does your body need right now in this moment to feel healthy? Have you gone for a walk today? Slept lately? Focusing on some of these factors within your control can help to slow your body’s response to fear, and support your body in difficult times.
2. Avoid Information Overload
How many new cases are there today? What borders are closed? What’s the economic forecast? What’s happening in other countries? While it’s important to have good, healthy information to make decisions, the sheer volume of information may be hurting your health. Dr. Walling recommends limiting the news buzz to 15 minutes in the morning and 15 minutes at night. Dialing down the constant updates can help to avoid being caught up in the moment again and again and instead focus on positives that can improve your mental health.
3. Practice Gratitude
Gratitude can be really hard in tough times. Especially when you lose the things that are most important to you. Gratitude doesn’t have to be all sunshine and roses though. As Dr. Walling says, it can be as simple as appreciating that you don’t have to go to the doctor today. Shifting your outlook sets parameters around the power that fear has in controlling your mind.
4. Hack Your Vagus Nerve
The vagus nerve sits at the base of the brainstem and runs throughout the body, branching out to all of your major organs. It’s the part of the body that declares all is well—the tiger isn’t going to eat you today. Deep, slow breaths can help to engage your vagus nerve and move your mind and body into a state of calm.
Dr. Walling recommends four by four breaths, a technique she learned in the military. Breathe in for four seconds, and out for four seconds. You want your breath low and slow. Breathe through your belly and slow your breath as you inhale and exhale. Four deep breaths should help to turn the tide.
5. Give Angst Airtime
Sometimes we just can’t take hold of our thoughts and our inner crisis manager takes over. We play catastrophe scenarios over and over in our heads and just can’t seem to move past worst-case scenarios. Give these thoughts time and space. Schedule an appointment with your inner planner or crisis manager, and lay out the worst that can happen.
Who will take care of your kids if you get sick? How will you pay your rent? What if the food supply fails? Then ask yourself, “What reasonable measures can I take?” Whether it’s reaching out for help, investigating aid options or starting a garden, taking proactive steps can help to appease your inner crisis manager.
6. Make Meaningful Connections
After so many weeks in our bunkers, it can start to feel really lonely. While we’re separated physically, we can still share what’s in our hearts and on our minds. Dr. Walling recommends seeking out intentional connections. Try building deeper connections by asking questions such as:
How are you feeling?
What are you struggling with?
What are you grateful for?
What’s bringing you joy right now?
7. Ask for & Offer Help
It can feel awkward to ask for help. As entrepreneurs and leaders, we can start a trend where it’s okay and even appreciated to do so. With everyone impacted by COVID-19, there’s a good chance that we all will need some help at some point. Check in with people and initiate conversations. Ask someone to tell you a story about their day or inquire about what they’re doing or reading. Gathering insights can help all of us to leverage our unique gifts and strengths in order to help one another.
8. Play
When was the last time you really played? In the midst of a crisis, it can feel wrong to have fun. Play offers a powerful release that can help counterbalance difficult circumstances. Whether your idea of play is sports, dance, playing music or being creative with cooking or another hobby, try to fit in some play every day. Lighthearted moments can help to take your mind off things and channel energy in positive ways.
9. Articulate Your Needs
As we move our work, families and lives inside into close quarters, stress and conflict can inevitably come up. What’s important is to create an open dialogue. Acknowledge how you’re feeling and let others express how they’re feeling as well. You might say you’re more stressed than normal and give room for conversations on how others are doing. Verbalize what you need help with, and ask what you can provide in return. Honest conversations can help to surface needs and identify ways to help fulfill them.