Facing uncertain times
A 2014 study carried out by MIND found that in any year 1 in 4 people in the UK will experience a mental health problem. But since the coronavirus pandemic started a new MIND survey found that 60% of adults report that their mental health has deteriorated. Worryingly, in 13-24 year olds this figure was even higher at 68%.
Why we worry
We all have an inbuilt automatic response to stress in our fight or flight mechanism. This is essential to keep us safe. The core of this is found in our amygdala, which is a part of the brain programmed to assess threats in a millisecond. When faced with what the brain perceives as a threat (from a tiger to driving in snow, from getting lost on a walk to having an interview) the amygdala kicks into action; extra adrenalin or cortisol floods our body, our heart starts racing and we're ready for action. Such reactions can save our lives.
But if we start to live in a state of heightened anxiety we start to suffer in other ways. Our sleep pattern deteriorates. This in turn lowers our mood, our immune system and our will power when it comes to making sensible food choices. Worries can take over and we can stop doing the things we enjoy or taking part in social activities. This year this has all been heightened as we couldn't do the things we enjoy or spend time with other people.
Moving forward
Now things have changed again. We can meet up with other people, travel to go on holiday, eat out, visit the hairdressers and go back to the gym. However many of these activities look very different to how they did six months ago with the new regime of social distancing and mask wearing. Anecdotally it would appear that for many people understanding just what the rules now are and how to navigate these changing times is actually more difficult than following the earlier, simpler message of 'stay home.' This makes sense. Our brains are on red alert, looking out for threats which appear to abound. Once again our brain is trying to keep us safe, keep us alive.
Having a choice in how we think
Taking a step back to think about things logically or to talk things through with a trusted friend or professional can really help. Is your fear out of proportion? Is your brain giving you a false message? Balancing risk factors is essential. Dan Gardner points out that after 9/11 Americans became much more likely to drive than to take a plane. However as a direct result of this it was estimated that an additional 1,595 Americans died in car crashes in the following year, crashes that would not have occurred had they flown, as in previous years. Jeffrey M Schwartz and Rebecca Gladding argue that 'when faced with uncertainty or significant difficulty.... realising that you have a choice in how you choose to respond to the situation is critical.'
Recognising that we have a choice in how we think is crucial and is part of having a growth mindset. This does not mean we always look on the bright side or convince ourselves things are better than they are. It does mean that taking time to think things through, and using the rational part of our brain, the prefrontal cortex, to make better decisions and choices.
Helping ourselves
We are more able to operate from the prefrontal cortex and therefore make better choices and less irrational decisions when we are feeling calmer and better about ourselves. Luckily there are some simple ways to improve our confidence and happiness levels.
Exercise is known to promote physical and mental wellbeing, as is spending time out of doors. Taking a daily walk and noticing the changes of the seasons is a great way to improve your mood. Spending time with family and friends is also important. Even if this is online or on the telephone we can still reap the benefits. Enjoying hobbies, whether that is with other people, or on our own can also improve our mental health. The benefits of helping others are also well documented; it has often been found that volunteering reduces stress levels and boosts wellbeing. If you have helped out vulnerable neighbours with shopping during the pandemic it has benefitted you as well as them.
While these are are all positive ways of increasing our happiness and confidence it may also be worth looking at your news or social media intake. We can get a buzz from social media, checking our how many likes or followers we have, but it is a short lived effect. Excessively checking the news can also be draining and lead us into a more negative mindset. Looking at mobile devices before bedtime also impacts on the quality of our sleep, which is so important for a healthy mind and body. Setting some ground rules for yourself, or even using an app timer on your phone, can be a useful way of limiting your exposure.
Mindfulness or meditation practices
It's fascinating to hear that regular practice of mindfulness meditation can actually reduce the size of the amygdala, thus reducing the levels of stress, anxiety and fear people experience. Apps such as Headspace or Calm can really help you make a start with meditation practice.
Hypnosis has a similar effect on the brain to meditation, although there are key differences. Both hypnosis and meditation help calm your mind down and induce a sense of relaxation. Using hypnosis in a hypnotherapy session is usually goal orientated. The client is working towards a particular outcome and their brain is working on problem solving. Whether you practice meditation or book in for hypnotherapy sessions the benefits of taking time out to relax and focus your mind are well documented.
Conclusion
As Schwartz and Gladding stress it is important to remember that you are not your thoughts. You can choose to take control and react in a different way. Nobody is suggesting this is easy but in taking small steps to increase the positive actions in your life you are taking small steps in changing how your brain thinks and reacts. Through this you can begin to change your mindset and when you start to do this you will find your thinking will become more positive and confident and adapting to new circumstances will become easier.
References and further reading
'Risk- the Science and Politics of Fear,' Dan Gardner
'The Chimp Paradox,' Steve Peters
'You are not your Brain,' Jeffrey M Schwartz & Rebecca Gladding
Also see www.nhs.co.uk/conditions/stress-anxiety-depression/mindfulness/ for further information and links about mindfulness
Statistics quoted from www.mind.org.uk Mind also has lots of helpful links and information for looking after your mental health during the pandemic