Looking after your mental health during these challenging times.

In the work that I do with mental health and as mindfulness coach, I’ve been monitoring the mental health affects of the COVID-19 situation very closely. Both with my individual clients and the many companies I work with I have noticed three distinct phases over the past few months.

From a mental health perspective, the three phases I have observed over the past four months are:

Anxious- Phase 1: When we first heard of the COVID-19 pandemic and the impact it was having globally there was a mix of fear, uncertainty, excitement, doubt, worry, and more heightened anxiety states. It was all new and we were hearing new language like unprecedented times, social distancing, isolation and this caused a great deal of negativity and anxiety.

Depressed- Phase 2: After a couple of months of working from home and being socially isolated from colleagues, clients, friends and family, I observed more feelings of depression, isolation, loneliness, and disconnection. People were trying to negotiate the ‘new normal’ but lacking motivation and drive in the ever-changing circumstances.

Fatigued- Phase 3: Four months later after a rollercoaster of emotions and faced with the constant uncertainty and changing restrictions, (especially another lockdown in Melbourne). I have noticed that most people are downright exhausted, fatigued, depressed, disheartened and still feeling anxious but in a different way. More tired and anxious about how long we still have to endure this challenging time and feeling more fatigued as time continues.

It has been a very challenging time and I have been doing my best to support as many people and companies as possible right now. The main message I am getting across right now is to maintain fundamental self-care as best as possible. By fundamental, I mean making sure you are getting regular exercise, healthy nutrition and adequate sleep. It is more important now than ever, to make sure we are maintaining these daily habits to stay physically and mentally energised.

What I am encouraging my clients (and you) to do right now is to evaluate what areas of self-care may have been neglected during this COVID-19 situation and how can you improve this. To take it one step further, I ask them to choose one thing that is ‘non-negotiable’ meaning no matter what is happening they must do this one thing daily. For example, my non-negotiable is my morning walk and meditation practice, nothing ever stops me doing this, it’s non-negotiable.

I have broken down fundamental self – care into two main categories, physical and mental. Ask yourself which of the below areas can I improve right now to give me more energy and focus. I know this might seem like common sense and very fundamental, but I also know that common sense isn’t always common practice, so now is a good time to improve one of these areas. All of these 6 key areas below will be beneficial for your mental health and wellbeing.

Physical Health- 1. Regular Exercise 2. Healthy Nutrition 3. Adequate Sleep

Mental Health- 1. Regular Meditation /downtime 2. Mental stimulation outside of work- hobbies 3. Staying socially connected

My invitation or challenge for you today is to choose just one of these from each row (physical and mental) and really focus on this for the next 4-6weeks. This is your 'non-negotiable'.

Let’s say you choose regular exercise and you choose to simply walk every morning for an hour, then stick to that habit for the next 30 odd days (and beyond), schedule other things around it and make it as non-negotiable as you possibly can. This way it will be ingrained in your daily routine and eventually become a ritual that you do every single day without thinking.

In terms of improving your mental and physical health, please don’t underestimate the simplicity and power of this practice. There are so many things that are out of our control right now but there are things that we can control. So, spend more energy and time on focusing on the things you can control and reclaim your health and vitality.

I’d love to hear what’s the one thing that is your non-negotiable for the next 4-6 weeks?

If you’d like to book me in to support your teams' mental health and wellbeing, just reach out on melo@mindfulmooves.com or call 0405940664.

Stay Well and Stay Positive

Melo Calarco

PS. I created a FREE COVID-19 Support package to help you and your team during this challenging time, simply click here.