Top 5 Tips for Supporting Mental Health in Times of Crisis

Stay connected

During stressful situations some of us have the tendency to withdraw, but humans are social beings that rely on interaction and cooperation with each other to survive and thrive. That's why it's so important to stay connected. Particularly for those of us who live alone. Use connection tools like Skype, Facetime, and WhatsApp to interact with friends and family when you can't be there in person. And use video as much as possible – it's been proven that looking into someone’s eyes can further enhance your connection!

Keep a filter on news

It's widely accepted that the media often uses fear triggers to capture our attention. A negative or fear-filled headline has an instant effect on the neurons that fire in our brain. They reach the amygdala, the part that causes the fight or flight response. 

It's important to stay updated, but watching 24-hour news or constantly looking at negative and frightening posts on social media is unhealthy, and likely to lead to chronic stress, panic, anxiety and compassion fatigue. 

• Limit your news intake to 30 minutes daily.
• Don’t watch the news before you go to bed, as this will enter your subconscious mind and may affect your quality of sleep.
• Don’t watch the news first thing in the morning, as you'll start your day in fear and panic. Try and watch or listen to something uplifting on waking, or better still, try meditating, yoga or exercise to stimulate endorphins.
• Digest some positive news for a change! We recommend the Positive News website or Good News network. 
  
  

Explore breathwork

Many will question why we need to learn something that our body does automatically, but breathwork is a powerful healing tool. Studies confirm that a change in your breathing patterns has huge benefits on your overall heath and wellbeing. It balances your stress responses, relieves symptoms of anxiety, and improves endurance and performance. Physiological benefits include lowering blood pressure and cortisol levels and alkalizing blood PH. 

If you're interested in an energising breathwork practice, check out the Wim Hof Method and read his inspiring story. 

For a calming breath exercise that can help you relax and also fall asleep, breathe in for a count of four, hold for a count of six and exhale for a count of seven. This simple exercise stimulates the vagus nerve, which turns off the fight or flight response and induces a calmer state.

Try a Happiness Course at Yale university

Professor Laurie Santos taught a ‘Psychology and the Good Life’ seminar in 2018 as a response to the high level of depression, anxiety and stress among students. It quickly became the most popular class in Yale’s history, and gained huge international interest. As such, Santos designed an online learning platform which is now available for non-Yale students. The course includes weekly installments that include videos, optional readings and challenging activities to do each day to build more productive habits and increase your own happiness. It covers:

• Misconception about happiness
• Why our expectations are so bad
• How we can overcome our biases
• Stuff that really makes us happy
• Putting strategies into practice

The course is free and you can start here. You can also choose to earn a certificate at $49 when you enrol. This gives you access to all course materials, including graded assignments.

Stay in the present moment

You can follow this simple exercise or find a podcast or an app. Headspace and Calm are both great options.  

• Sit comfortably. You don’t need to sit cross-legged or use special equipment. A chair or lying down is fine.
• Ensure you are warm (a blanket over your shoulders helps) and in a quiet space.
• Keep your spine straight but relaxed. Rest your palms on your lap, facing up or down.
• Gently close your eyes.
• Take a few deep cleansing breaths: inhale through your nose into your belly, exhale through your mouth. Repeat three times.
• Begin your practice: inhale through your nose, letting your abdomen expand, then exhale through your nose naturally. Don’t force it.
• Observe your breath and any physical sensations. When your mind wanders, gently return your focus to your breathing.
• Continue for as long as you like. Beginners can start with five minutes, gradually increasing with practice.
• When finished, slowly open your eyes and give your body a gentle stretch.

If you’re struggling with your mental health, our retreats provide a safe space to pause and reset, with programmes featuring therapy and practical coping techniques. Get in touch with our friendly wellness experts to find the right retreat for you.