The figures show that proportionately the second lockdown is having an even greater impact on people and their mental wellbeing.
The summer of 2020 brought with it a lockdown that was bathed in glorious sunshine. It allowed many of us to get out into our gardens, even during our lunch breaks if we were working from home.
We could exercise outside, and the weather encouraged us to get creative and find new ways to keep busy and active when our usual resources weren’t available.
With little to no traffic, the roads were safer for bike rides during our hour of physical activity. Businesses found news ways to connect with their employees and deliver their services, friends had Zoom quiz nights and FaceTime, and neighbours looked after the vulnerable in their streets. A great sense of warmth and community spirit was found, especially when clapping on our doorsteps once a week. Though home schooling is still something many of us would rather forget.
But this time it feels different. The mornings are cold and dark, and before we know it we have the lights back on as the evening swiftly descends – some days it never seems to get fully light at all. Staring at the computer screen in artificial light can make us feel sleepy and groggy, and motivation can be difficult to muster. The places we could seek refuge for a warm meal and drinks are closed, and the novelty of quiz nights has dwindled. The uncertainty about Christmas and what lies ahead can weigh heavy upon us and for some, it can be extremely hard to remain positive.
So aside from resorting to putting up the Christmas tree and singing Jingle Bells, what can we do to shift the mood, establish a healthy routine, and feel positive and well?
- Develop a routine. Many of us struggled initially with this during the first lockdown, but after a little trial and error, tips and advice were given, and we established ways of working that fitted in with our work/home commitments well. If we did it before we can do it again, so get back to the drawing board and find that balance. You could start by creating a timetable with working start and finish times, including lunch and regular breaks. For many people, their working day is blending into the evening, and they are working longer hours than ever which could lead to burnout. Talk to your manager if you feel that boundaries are becoming blurred, and you feel you are always on call to respond to emails or take calls. Some of your colleagues may not have the same amount of responsibilities in their home life, so working longer doesn’t impact as much, but if they continue to bombard you with requests it isn’t helpful to you or the company. It will also give a false impression of what can be achieved in your hours.
- Re-connect. If you have found that the time you spend on your own is increasing, start to plan regular times when you can join in with the outside world. You may need to reach out to a friend or colleague and tell them how you are feeling. They may suggest a socially distanced walk or include you with their friends for a video call. Don’t be afraid to ask, they may be feeling the same as you, and you will both benefit from starting something new.
- Eat well. Having nutritious meals will help you feel energised mentally and physically. Consider planning a weekly menu with some new recipes that will take time to prepare and cook. Making the evening a special time with a wholesome meal to enjoy, that you have given time and thought to, could be something that you continue to do way into the future. There are recipes available which contain foods to help you get a good night’s sleep and those which help improve your mood. Ask CPF for more information from our expert nutritionist.
- Spend time outside. Whatever the weather, get wrapped up and get outdoors. This is as important for your mental health as it is for your physical health. If you can do this in the morning when there is as much light as possible it can be even more beneficial. Having morning sunlight on your face and eyes helps your body to increase the production of serotonin, which regulates everything from mood to sleep. If you can’t get out in the morning, simply spending 30 minutes outside at some point will still be a great thing to boost your mood and wellbeing.
- Create a sleep-inducing environment. Ensure your bedroom is cool and dark. Use an aromatherapy room or bedroom spray, or try meditation. Make your room as tech-free as you can, so no mobile telephone, no laptop and no television. If you use technology at bedtime it keeps your brain active and alert, the exact opposite of what you need. The blue light that comes from the screens also affects how you produce melatonin and does not support a good night’s sleep.