MANAGING ANXIETY AND LOW MOOD DURING TIMES OF DIFFICULTY

This is a really difficult time for people. We are experiencing a global pandemic, which is stressful enough on its own, but the lockdown means that we have also been thrown into a very different way of life. We are isolated from friends and family, some of us may have lost key sources of income, and we have had tough restrictions placed on us for four weeks now. It comes as no surprise that many people are experiencing heightened anxiety levels or feelings of depression. I’m a psychotherapist, specialising in eating disorders, and a large part of my job
is working with anxiety and low mood. Below are some tips that have been helping my clients manage their anxiety and depression during the lockdown, which can hopefully be helpful to Oh Natural customers too.

1. REASSESS WHO YOU ARE FOLLOWING ON SOCIAL MEDIA

Social media is a key link to the outside world during the lockdown, and while influential at any time, it’s likely playing an even more dominant role right now. If our social media is filled with unrealistic body types and lifestyles, despite on some level “knowing” that these are unrealistic, our brain is still learning from these images. It is learning that women’s bodies are slim, tanned and toned, when in fact they are usually not. It is learning that people consistently have an amazing time and are always happy and carefree, and this is of course not the case. When our brain is learning that this is normal, in turn, we feel disappointed and unworthy. In short, social media gives us other people’s highlights reel and our own backstage pass and it is just not a fair comparison. Note how you feel when you look at an account – is it a negative feeling? If so, ask yourself “What am I actually gaining from following this account?” Social media has a lot to answer for in terms of our mental health but it can actually play a really helpful role. There are some incredibly useful accounts out there that can help us remember what bodies really look like and aid in debunking damaging myths around body size, food and both physical and mental health. A couple of my favourites are: @Brenebrown, @FatYogaNZ (I also highly recommend the online classes), @Haes_studentdoctor, @Bodiposipanda, @millenial.therapist, @Effyourbeautystandards.

Image by @fatyoganz

2. INTRODUCE SOME FORM OF ROUTINE

This is a time of uncertainty, which is when anxiety can rear its head. Going from a reasonably fixed routine to complete disorder is going to feel uncomfortable. If you are feeling anxious at this time, try to bring some degree of routine into your days. However, like most things, it is important that there is some flexibility in this routine. A highly rigid routine is counterproductive, as it can generate feelings of failure and anxiety if a need for change arises (for instance, if you are not feeling well, or something unplanned comes up).

For many women, food can be a source of anxiety and the unusual circumstances we find ourselves in will inevitably have an impact on what and how we eat. A flexible routine can also be beneficial here too, if that is something that is worrying you. In principle, there is nothing wrong with grazing, emotional eating or eating lots of something you love. However, if eating is something which is concerning you in lockdown, you could try separating your eating occasions into meals and snacks, rather than grazing. This allows you to not let yourself get too hungry, but also to build up a little bit of hunger and enjoy the next eating occasion more. Ensure that your meals and snacks contain foods that are satisfying to your hunger and your taste buds.

3. LISTEN TO SCIENCE NOT UNQUALIFIED ‘INFLUENCERS’

This is a general rule, not one specific to lockdown. Follow the advice of actual mental health professionals, and take anything anyone else says with a grain of salt. What works for one person may well not work for another and we also don’t know what kind of bias someone has or how they are potentially benefiting from sharing this information. You also may end up doing more damage to your mental health trying to apply a multitude of unproven strategies!

The basic activities that we know are good for our mental health include: exercising; social contact; creativity; and meditation. The key actions that research tells us to avoid are: excessive drinking or drug taking; not getting enough sleep; excessive caffeine consumption (for some people any caffeine can worsen anxiety). Even among these research-backed actions it is still important to do what works for you. If you hate meditating then forcing yourself to do it everyday is not going to be very calming. If you love running, go for it! If a gentle walk is enough exercise for you, that is fine! For some people, their most calming activities will be something completely different. So, if singing along to show tunes at the top of your lungs is relaxing for you, then please call me if you’re looking to do a duet…

4. FINALLY, REMEMBER YOUR THOUGHTS ARE JUST THOUGHTS

Being in the middle of a pandemic may be causing all kinds of worrying thoughts which are not helping you right now. While some upsetting thoughts may be useful to us if they cause us to act to resolve a situation, many are serving only one purpose – to make us feel anxious or down. What if we could see our negative thoughts for what they are? Just words put together by an anxious or depressed brain into a sentence. Thoughts are not truths. They’re not premonitions. Just because you thought something doesn’t give it any more basis in truth than 3 seconds earlier before you thought it. Some ways of practising this skill are to say the negative thought out loud when you think it and precede it with “I notice I’m having the thought that…”. Some people find it helpful to sing the thought or say the thought in a funny voice. This allows us to better see the thought for what it really is – just a thought. It can be a tricky concept to master, but is a game changer for our mental health. This skill is mindfulness-based and is a component of Acceptance and Commitment Therapy called “Thought Defusion”. If you are interested in learning more about this skill I recommend reading “The Happiness trap” by Russ Harris.

Image by Marloes De Vries

These tips are not a replacement for professional help. If you are concerned about your mental health, please seek help from your GP or a mental health professional. If you are having thoughts about ending your life please call Lifeline on 0800 543 354.