Mental Health Awareness Week 2021: 5 Lessons From The Past Year
Loss of a loved one, social isolation, job insecurity, distressing news, and lack of certainty, are just a few of the stressors that we have faced over the past year. Although each of us has experienced the pandemic slightly differently, there is no denying that it has been a challenging year and it has taken a toll on our collective mental health. For some of us, this year has seen us come into contact with mental health problems for the first time, either directly or indirectly through watching a loved one struggle. For others, it has put an even greater strain on our already fragile mental health. Whatever our personal experience, this past year has highlighted that our mental health matters and it shouldn’t have to take a back seat.
As part of Mental Health Awareness Week 2021 (10th-16th May), I wanted to share five mental health lessons from the past year and how we can incorporate them into our mental self-care going forward.
1) Connect with others.
If there is one thing that we have all taken away from this year, it’s the power of social connection. We are psychologically and biologically programmed to need social interaction and research has shown that loneliness is associated with poorer mental health, including greater stress, anxiety, and depression (1, 2). So while the lockdowns, quarantines, and social distancing measures were essential to protect our physical health, the limited social contact and isolation resulted in increased rates of loneliness (3, 4, 5). With this in mind, here are some tips on how you can foster meaningful connections and prevent loneliness:
Take the initiative. Sometimes we expect people to be mindreaders and get in touch the moment we need them. However, this usually leads to frustration and disappointment so next time you find yourself needing a chat, take the initiative and ask someone if they are available. Similarly, people around you might struggle to ask for help or don’t have someone to ask, so if you can - offer to connect and support them.
Nurture existing relationships. There are various ways of deepening relationships that you already have, from giving the gift of your time to your loved ones to being 100% present when you are with them.
Volunteer. Volunteering for a cause you believe in can provide many benefits; apart from making a difference, it can help you meet people, feel part of a community, and find more purpose in your life.
Join a group. Whether it is an exercise class, book club, online support group, or a community garden, joining a group can expose you to like-minded people and create a sense of belonging.
Adopt a furry friend. Pets can help prevent loneliness by providing you with companionship and unconditional love. Walking a dog can also have the added benefit of connecting with other dog-walkers, getting daily movement, and going outdoors. If you’re not in the position of adopting a pet, there are some websites, such as Borrow My Doggy and Share Your Pet, that allow you to enjoy some quality time with a furry friend.
2) Befriend Nature.
As covered in a previous blog post, nature is often under-valued and under-utilised despite being central to our physical, psychological, and emotional well-being. However, this past year has seen many of us turn to nature as a way to cope and destress (6), a trend that will hopefully continue beyond the pandemic. As the Mental Health Foundation states: “nature is our great untapped resource for a mentally healthy future”. Some of my favourite ways of connecting with nature are going for walks with my dog, looking after my many houseplants, and trying to do my part in taking care of the environment, but there are many other ways that you can build your bond with nature! So I would encourage you to check out the Mental Health Foundation’s top tips and resources for inspiration.
3) Get physical.
As humans, we are made to move and our cognitive health relies on this (7). There is plenty of research demonstrating the positive effects of exercise on mental health, including reducing anxiety, depression, and our risk of neurodegenerative disorders (8, 9). The Happiness Research Institute found that exercising positively impacted our subjective well-being during the pandemic (10). Interestingly, the pandemic seems to also have shifted the reason behind why people exercise: with more people reporting that they were motivated by mental health outcomes, such as anxiety relief, rather than physical goals (11).
So if regular exercise is not already part of your routine, explore different ways that you can be a bit more active every day, such as walking or cycling instead of using the car, getting active around the house by tidying up or doing some gardening, or dancing to some of your favourite music. You don’t need to be a fitness fanatic to boost your mental well-being through exercise! Instead, it’s about discovering physical activities that you enjoy, suit your ability, and are sustainable.
4) Slow down. Be present.
The pandemic forced many of us to slow down and pause. We were given the opportunity to take stock, reevaluate our priorities, and set intentions for how we want to move forward. I would argue that these moments of self-inquiry are incredibly important to our well-being as they allow us to figure out what’s working and what isn’t, and then make the necessary adjustments. However, with the world slowly getting busier again, how will you ensure that these check-ins continue to take place? Do you need to set a weekly or monthly self-reflection reminder? Or do you want to have a regular space to reflect in with a coach or therapist? Whatever it is, try not to let busyness get in the way of checking in with yourself.
Another gift that came with slowing down was that it encouraged us to be more present and savour the small things, whether that was enjoying our daily walk, relishing our morning coffee, or appreciating quality time with loved ones. Mindfulness practices were also found to help reduce feelings of loneliness during the pandemic (10) and have been shown to improve our physical and mental health and strengthen relationships (12). Therefore, another way that we can look after our mental health is by practising being present, curious, and aware of what is going on in ourselves and our environment.
5) Use technology intentionally.
Lastly, this year has highlighted how technology is truly a double-edged sword when it comes to our mental health. On the one side, there is increasing evidence showing the addictive properties of social media and screens and the negative impact that they can have on our well-being. However, technology has also opened many doors this past year. For example, loved ones were able to stay in contact despite being in quarantine in different parts of the world and people could access mental health support thanks to digital innovations, such as telehealth and apps. Therefore, while online technologies come with positive and negative effects, there are certain things we can do to make sure that the time we spend using them helps boost our well-being rather than detract from it. In a previous blog post, I’ve shared how you can be more intentional with your technology use, set boundaries, and practise digital self-care.
The Takeaway
While much of the pandemic has focused on our physical health, the past year has also taken a toll on our collective mental health. However, it’s not all doom and gloom - these challenging times have shown us how resilient we are and taught us some important lessons about how we can proactively look after our mental well-being going forward.
If you would like to get involved in Mental Health Awareness week this year in whatever way feels comfortable to you, check out these organisations that are shining a spotlight on mental health and taking positive action: