Mood & Your Wellbeing
As we all continue to navigate the pandemic, mental health has become critical to our overall well-being. Ms. Grewal, a Registered Psychotherapist in Canada shares her perspective on changes to pay attention to for you and your family’s mental health.
While there may be many different things that affect our mood, it is important to understand that having a reaction to a situation or event, is natural. The death of a loved one, a divorce, or a health scare for example can all make us feel sad, worried, or anxious. However, those with preexisting vulnerabilities (e.g., chronic health issues, violence in the home, abuse, isolation, addiction, precarious housing, or unemployment) can experience a greater disruption in their mood.
Start paying attention to things like:
Irregularities in your eating or sleep patterns
Aches and pains in your body that are not explained by something else
Decreased pleasure in things or activities you once enjoyed
Increased time on social media or watching television
Inability to concentrate or remember things
A change in your routine or complete absence of routine
Increased irritability
Increase in alcohol or drug use
Thoughts of ending your life
The above is not an exhaustive list and certainly some of these things may very well be a natural phenomenon of living through coronavirus pandemic since March 2020. Changes in your mood need to be examined in a context. The pandemic and working from home has created a significant change to many people’s daily routine. However, if you or anyone close to you is concerned about any of the above changes then I recommend that you speak with your family doctor and therapist.
If you are a person who gets energy from socializing and being with others, then perhaps you are having a harder time right now. The isolation and silence can be impactful, and you may be experiencing restlessness or a change in your mood. Practicing breath meditation is a good way to build your awareness of the energy in your body. Additionally, practicing yoga or doing other kinds of physical activity can help channel the buzzing sensation in your body.
If you are a person who enjoys quiet and silence, then perhaps you are faring well for the most part during this pandemic. Yet, maintaining an active routine with some regular social connection will be important so you are still comfortable with being around others.
Here are a few tips that you can use as we get further into the winter months when the days are shorter, and it gets darker outside sooner:
Establish and maintain a daily routine (e.g., making your bed, reciting prayers)
Exercise (e.g., go for a walk, stretch, play a sport, dance)
Maintain connection with others (e.g., call or video chat with a friend, join a virtual community of interest, volunteer)
Practice gratitude and make it part of your daily routine
Create a wellness plan (e.g., write down what you can do when you are not feeling like your usual self)
Notice and write down when your mood and energy has improved (e.g., what were you doing, who were you with, what time of day was it, how did you know there was an improvement)
All too often we think the timing isn’t right or that we’ll do things when we feel better. A way to plant the seed of change is to ask yourself, “If I did this, I wonder how I will feel afterwards?”
Personally, there have been times when I have thought, “I don’t feel like talking to my friend right now,” or “I’m too tired” or “I don’t feel like going on the hike with them, I’m not in the mood.” Yet inevitably, each time I ended up doing it anyway I noticed an increase in my energy level, an alertness in my mind, and more joy in my day. Often it is reaching out to another that helps us to make small incremental changes since and our moods can change with small bite size realistic efforts.
If you have tried some of these things and there has not been a significant improvement, then speak with your family doctor as there are other wellness options for you. If you are working and have benefits such as an Employee and Family Assistance Program (EFAP) then consider booking a free and confidential appointment with a counsellor or therapist. Taking care of your mental health is as important as taking care of your physical health. If you are having thoughts that your life is excruciatingly unbearable and you want to end your life, then go to your nearest emergency department for immediate help. There are professionals who can help you build a life worth living and you are not alone. Let’s support each other’s wellness.
About the Author:
Tajman Grewal is a Registered Psychotherapist in the Greater Toronto Area (GTA) in Ontario, Canada. Her areas of specialization are attachment and trauma. Her career spans over 20 years addressing issues such as violence, addiction, 2SLGBTQ+ issues, suicidality and self-harming behaviour. If you are experiencing a crisis, please contact Crisis Text Line by texting HOME to 741741 or call the National Suicide Prevention Lifeline at 1-800-273-8255.