Published December 2020
Since March 2020, we’ve been facing a global pandemic that has impacted every facet of our daily lives. With COVID-19 cases continuing to rise, the impacts of this pandemic are taking a toll physically, emotionally and financially.
Prior to the pandemic, one in five adults in America experienced mental health challenges at any given time. However, recent surveys from the American Psychological Association show a drastic increase in the number of U.S. adults who report symptoms of stress, anxiety and depression during the pandemic.
The pandemic has brought about new challenges and feelings of uncertainty for everyone. From dealing with financial stress, to parents needing to balance work and care for children at home, to mandatory self-quarantining measures, it can often feel overwhelming.
Here are some key strategies that you can adopt to be proactive in caring for your mental well-being.
1. Educate yourself and be supportive of others
Mental health problems are critical, but it can sometimes be difficult to recognize — especially for parents or caregivers. Educating yourself on the common signs of mental illness in adults and children can help determine if professional help is needed for you or your loved one. By having more knowledge, you’ll be able to better support someone who may be dealing with a mental health challenge.
2. Understand what resources are available to you
Everyone is responding to the current crisis differently. Certain groups of people, like frontline healthcare workers or people who live alone, are more likely to have higher stress levels due to the pandemic. It’s important to know that you’re not alone and that it is okay to ask for help. Whether you’re seeking holistic options or professional care, know that resources are readily available.
Free resources, such as mental health treatments and substance abuse support, are available from the Centers for Disease Control and Prevention and National Institute for Mental Health, and your current health care plan likely includes behavioral health services. For instance, Harvard Pilgrim Health Care members have access to multiple resources including dedicated 24/7 support lines, professional behavioral health treatment options (both in-person and virtually), online tools and discounts and savings on wellness programs and care options. Members can also search for a behavioral health specialist to fit their specific needs.
Please note, if you or someone you know needs helps now, you should immediately call the National Suicide Prevention Lifeline at 1-800-273-8255 or call 911.
3. Embrace daily self-care
Self-care has received a lot of attention over the past year, and is all about making time for activities that help us prioritize our mental, emotional and physical health.
Not sure where to start? Try incorporating one of these forms of self-care into your day:
Exercise. Whether it’s taking a virtual fitness class or going for a walk, exercising can be effective in relieving stress and anxiety.
Be smart about screen time. Daily screen time has significantly increased since the start of the pandemic. Ensure you’re balancing screen time with positive activities such as exercising, reading or other hobbies that keep your body and mind engaged.
Practice mindfulness. Practicing mindfulness through meditation and other techniques can help improve your mental health.
Focus on positive thoughts. Start or end your day by writing down three things you are grateful for.
Take time to unwind. Even if it’s just for a few minutes, make some time each day to decompress and relax, especially when transitioning from your workday to home life.
Connect with others. Staying connected to people who bring you happiness is essential. Just because you can’t be together physically in the same ways as pre-COVID doesn’t mean you can’t stay close to those you care about. Meet a friend in a park for a masked, socially distanced walk, or coordinate virtual activities, like dinners or game night to nurture your relationships.
Eat healthy. Fueling your body with healthy foods can not only improve your health, but it can lower stress levels.
Regulate your sleep. Try waking up and going to bed at the same time each night. Also, try and avoid caffeine in the hours before bedtime.
Harvard Pilgrim offers a Living Well at Home program to both members and non-members, which includes weekly yoga and Zumba workshops as well as guided mindfulness sessions and health and wellness webinars.
The COVID-19 pandemic has further highlighted the need to normalize prioritizing mental health. The best way we can support ourselves and others is to be more proactive and focus on mental well-being.
To confirm eligibility for any programs or services mentioned in this article as it relates to your specific health plan, please reach out to your account executive or HR benefits team. You may also speak to our member services team at (888)-333-4742 or by sending a secure email. And for plan details and other member resources, log in to the member portal.