We all could use some tips to improve our mental health during this COVID-19 global lockdown currently taking place right? Unfortunately, sometimes it’s easier said than done.

So many people these days struggle with anxiety and depression, and now that everyone is supposed to be locked in their houses, their mental health is running wildly out of control.

Of course some are having an easier time dealing with it, but for the people really struggling I want to give you some tips to improve your mental health during this COVID-19 lockdown.

My Mental Health Living Alone

In order to write this post, I obviously need to have some background in this topic. I wouldn’t speak on something I knew nothing about.

Back in 2017-2018 I lived in a studio apartment in Wisconsin. Pursuing my graduate degree at the University of Wisconsin-La Crosse, while teaching physical education to Pre K-6 students at a private school in Minnesota.

I had a great life, great friends, and so much to explore in Wisconsin. Hiking every day in the bluffs, climbing, repelling, getting all A’s in school, and figuring out how to live alone 10 hours from where I grew up which was really exciting.

Then all of a sudden it started to get cold. Dark. And snowy.

Seasonal depression is a really scary thing. I remember loving living in Wisconsin, to becoming extremely depressed.

The bluffs all closed due to the weather, and it got bone chilling cold outside to the point where I literally wouldn’t even leave my apartment for as long as I could. I HATE cold weather and snow. And for my Michigan people that say Michigan is the coldest place on earth….WRONG. Wisconsin/Minnesota is WAY colder.

Weekends Were The Worst

There were days where I’d wake up and wish it was 2 in the afternoon just so half of my day would be over. But I would be up by 7 every morning. Bored out of my mind.

If I wasn’t working on my thesis, I’d be watching Netflix or cleaning my tiny apartment. It wasn’t enough to keep my mind occupied. Which caused me to fall into a serious slump that I wasn’t sure how to get out of.

My best friend in Wisconsin lived 30 minutes away so it wasn’t always easy to make quick plans. And my other few friends that lived nearby were guys who didn’t always want a girl tagging along with them.

It just became unbearable some days. I would honestly look forward to going to classes and of course teaching Monday-Friday because it was some of my only human interactions.

Thankfully for me, I am one of the lucky ones. Once the weather cleared up, and it started getting warmer, I was out hiking just like I used to. I started working out more, and really enjoying my time again in Wisconsin.

And don’t get me wrong I did have some great winter days. Just too much of a roller coaster in those few months for me.

Moving Back To Michigan

You’d think that moving back home to be near my mom, sisters, and friends would be just the greatest thing ever right? Well not exactly.

Yes I was exstatic to be near my family. My two sisters are my best friends. But my transition back to Michigan was so much harder than I thought it would ever be!

I developed really bad anxiety out of NO WHERE. Anxiety was something I never understood until the summer of 2018. I was getting ready for work when I kept having extreme panic attacks. Which caused my anxiety to go through the roof, because now I’m worried about having an attack during work around customers.

I had to ask my boss (who is honestly the best person in the world…shout out AMY!), if I could talk to her. I needed to tell her that if she sees me shaking and crying out of the blue in front of the customer that I have to step off the sales floor (I worked at Lens Crafters part time for years).

From this day on, I started tuning into my anxiety. I could not understand why I was getting it so often. I only had a few more panic attacks since then, but my anxiety would come and go frequently.

Unfortunately, I didn’t know how to deal with it. It would get so bad to the point that I would be physically sick. I’d become extremely nauseous, get really bad chest pain, my body would become shaky, and I would feel very uneasy and not “normal” for the entire rest of the day.

My only relief from this at the time would be to put on some mind numbing TV show and lay down and try to sleep.

Figuring Out How To Deal With It

As the months went on I started to realize that my anxiety wasn’t going away. When it would get cold and dark at 4:30pm my seasonal depression would kick in.

People looking at me from the outside would think I was fine. I am always smiling and usually pretty positive. But some days were just really really hard. And I do have to admit mine would come and go. It was never a constant in my life like some people have. I feel extremely lucky for that. There are cold wintery dark days where I am so happy.

Unfortunately for some, those dark wintery days are ALWAYS hard, and it doesn’t get easier in the spring summer and fall.

Figuring out how to cope, deal, or just live my life around the anxiety/depression was and is a work in progress. My biggest struggle is the raging anxiety I get randomly, and how to feel “normal” later on that day.

Now that we are going through some crazy uncertain times I have listed 15 tips to improve your mental health during this global lockdown. For some people it’s paid or unpaid time off of work if your job allows it. But for others it could feel like they are trapped in their house and their mind.

Not all of these tips to improve mental health will work for you, but you’ll never know if you don’t try.

Listed below are my best 15 tips to improve my mental health during my hard times.

1. Breathing Techniques

The first of many tips to improve mental health is one of the easiest. You can do it anywhere to calm you down.

Deep breaths in, deep breaths out.

Sometimes when I am having a hard time with my students I head into my office in between classes and practice the 4-7-8 technique. It makes me focus in the moment and reduces my anxiety. It is believed that the more often you practice this technique, the more beneficial it becomes for you.

Does it take my anxiety and physical sickness away every time? No. But my mood and attitude does improve so I can be on my game for my next incoming class.

For more information on this technique, check out this article detailing the how-to and why.

2. Exercise

There is no question that exercise is high on the list of tips to improve mental health, but it is often taken for granted.

Back to my story of when I lived in Wisconsin and would do nothing all day, because I was feeling the season depression. I could have easily gotten up and gone to the gym or went out for a walk right? Well not necessarily. Once you’re in the downward spiral it is SO HARD for you to get out sometimes.

Laying in bed all day and watching Netflix or doing classwork (while laying in bed) sounded like the better option to my clouded mind. I couldn’t see past what I was doing in the moment and how miserable I felt. So poor me I’m just going to continue to do nothing.

Exercise has been proven to to improve mental health, especially aerobic exercise. Jogging, running, cycling, swimming etc. It’s not always easy to start, but it’s usually easy to keep going once you do.

Take a look at my article Daily Progress = Big Results, and you’ll see one of the suggestions is literally just “START”. As hard and as challenging as it may be, you need to start somewhere. And if exercise is how you chose to feel better, then start small if you can’t go out for a run yet.

There are plenty of different ways to workout from home, and tons of modifications if you do not have weights. I also will include my post of 10 Easy Ways To Improve Your Quarantine Workout At Home for some extra ideas!

3. Yoga

I don’t know if I can go one post without mentioning yoga. It’s one of my favorites.

Yoga is beneficial for the mind body and soul. I do yoga daily for the flexibility and strength aspect, but there are some days where I will stop what I am doing and get down on my living room floor and practice. It’s addicting at this point, but in a good way.

I know for a fact that yoga will always put me in a better mood, decrease feelings of stress and anxiety and it ALWAYS re energizes me.

Picking up yoga was something I did while living in Wisconsin. There was a point where I decided to try something different in order to improve my mental health. Yoga with Adriene on YouTube was how it all started. She had amazing 30 day challenges that started out easy and gradually increased in difficulty. Meaning as not flexible and inexperienced in yoga as I was….I could still do this.

After some time went by, I was hooked. Yoga is my go to, and if you try it, it may be yours to!? You’ll never know unless you try.

Check out another post I wrote more in detail about my experiences with yoga, and why it’s beneficial:

Benefits of Yoga: Find Out Why You Should Be Doing It

4. Eating Healthy

This topic is widely overlooked when it comes to dealing with mental health, stress, anxiety and depression.

In this article: Coping With Anxiety: Can a Diet Make a Difference, you will see the effects eating healthy can have on a person.

It also talks about limiting alcohol and caffeine which we will label as tip #5, just without it’s own heading

6. Sleep

Sleep is so important and a key factor when it comes to mental health. Especially anxiety. But there is a right and a wrong way to sleep.

The Right Way:

Try to go to bed at the same time every night. Limit phone exposure, TV, or anything else that might make your mind race in bed.

Keeping your room dark and cool will give you the best chances of falling asleep faster and if you have a lot of lighting or heat in your room.

Another way to better your chances of falling a sleep faster is to take a shower or bath shortly before bed to decrease your body temperature.

Calming your mind with breathing techniques, yoga and mediation can also help improve sleep. Notice how some of these tips tie into each other?

The Wrong Way:

Sleeping all day just to pass the time, because you have nothing to look forward to. Trust me I’ve done this. It’s miserable.

While you’re sleeping great! You aren’t feeling anything. But when you wake up and think…now what? You’ll be kicking yourself for taking that nap, because now you can’t sleep at night.

When your sleep schedule is all out of wack it takes a toll on your body.

Anxiety and sleep is a tug-o-war type deal. Are you not sleeping because you have anxiety, or do you have anxiety, because you can’t ever fall asleep. This is something you will want figure out. It can make all the difference in your daily life if you can get your sleep schedule in check.

7. Find A Hobby

What’s the one thing you’ve been wanting to do for a while now, but haven’t pulled the trigger.

It could be as simple as writing in a journal, to learning how to knit.

While I am stuck in quarantine, my hobbies range from walking my dog as often as the weather allows, cooking, cleaning, organizing and blogging.

There has to be something you look forward to every day. For me during this lockdown, I hate the night time. I get bored, plus it’s dark and you know how much I love the sunshine. But what helps me through it is having something to look forward to when I wake up.

I started grinding on my blog every morning. Then I’d take my dog outside and we’d play. Then I’d spend another good portion of the day whipping up me and my fiance the best meals I could think of. And lastly I’d clean up any clutter to make my kitchen and living room spotless.

All of these things are self-care hobbies of mine that I genuinely enjoy doing. And there are enough to last me most of my day.

So find something you’re good at, or think about things you aren’t good at and get better. Learn a new language, start a puzzle, write a book. Set goals and reach them. Then get up the next day and do it all over again.

8. Socialize With People Who Have The Same Interests As You

This doesn’t mean cut out the people who don’t like the same things as you. You’ll still need them of course!

It just means to engage with people who share similar interests with you to broaden your friend group.

No you don’t need tons of friends to have a great quality of life, but there is nothing wrong with adding a few to your group chats!

Personally, I am in a bunch of Goldendoodle groups on Facebook. It’s silly but it’s so fun to share pictures of my baby Nico, or to comment on other people’s pictures when they are asking for advice or just “hey look at my dog”. This makes me happy. And happiness is key in life.

Another group I recently joined were keto groups on Facebook. A lot of people bounce ideas or recipes off each other. I now have a couple snap chat groups with close friends where we are constantly showing each other the meals or snacks we make through out the day. Click here for my favorite keto meals I have been making while in quarantine.

For this topic, the sky is your limit. It doesn’t have to be an online group. Yes if you are reading this during the COVID-19 crisis that may be your best and safest bet. But once life starts to get back to normal, join that kickboxing class, find groups that meet in the park with their Goldendoodles every Saturday, or take the cooking class you’ve always wanted to take.

You’re destined to find people with similar interests as you. And I promise it will be worth it.

9. Give Into Your Guilty Pleasure

Normally you can find topics in my blog that encourage weight loss, exercise and healthy living. But sometimes tapping into a craving you have isn’t always a bad thing.

I’m not going to lie, my favorite food is pizza. Pepperoni, sausage and jalapeno with extra sauce. The sauce can make or break a pizza in my eyes…sorry Chicago you’re pizza is not the best. I didn’t like the sauce you used at one of the restaurants I tried (insert laughing emoji).

Anyways, my birthday is in four days. You know what I will be doing on April 7th? Breaking my diet, and ordering from Slice of the 80’s (THE BEST PIZZA JOINT IN METRO DETROIT).

I’m fine with this, because I have been working really hard at almost everything going on in my life. There is nothing wrong with taking a break from your life to indulge on your favorite things. This pizza I’m about to have is something I have looked forward to for a good solid couple weeks.

Also…

Another guilty pleasure that I don’t mind sharing is watching Keeping Up With The Kardashians. I love that show and I’m not afraid to say it plays on my TV in the background all week long when I’m binge watching the series. Every episode has been watched multiple times, but hey sometimes I just want to enjoy some reality TV watching people I don’t know spend money I’ll never have.

All I am saying is, it’s okay to give into your guilty pleasure sometimes. Now if I was eating pizza all day every day and getting nothing accomplished for weeks while I watch seasons 1-17 of KUWTK on Hulu, then yeah it would be an issue. So don’t do that. Moderation is key.

If you want to have that bowl of ice cream…you go right on ahead.

10. Adopt An Animal

Find a local shelter and check out their policies on adopting a pet. Animal shelters are overflowing with dogs these days with no where to go.

How amazing would it be to gain a 4 legged furry friend!?

If you are ever out driving, you may have noticed bumper stickers that say “who rescued who” or “my rescue rescued me”. For the most part that can be true!

Pets give their owners a purpose. If you don’t have kids and your’re struggling to find a reason as to who actually needs you, try out adopting an animal. Not only will they be so happy to go to a loving home, you will be so happy to gain all this extra unconditional love!

Side note: ONLY make this decision if you have time to care for another living thing. If you don’t, do not consider this tip as an option for you.

11. Start A Journal

Lots of people are getting in tune with their inner self by writing in their journals. It’s a great stress relief, and really lets you open up to yourself about your true feelings.

While living in Wisconsin I bought a cute hard cover notebook from CVS and I started writing. It was amateur, like “dear diary” without those words actually being written. The point being it’s mine, and I have full control over whatever I want to say, how ever I want to say it without judgement. I was able to be as vulnerable as I wanted.

There are entries where I only write 1 paragraph, while others I’ve written 3 pages.

It’s always so nice to get feelings out good or bad when you are having some kind of day. Personally I don’t ever go back and look at my entries that I know will bring up old bad memories. Although, I do look at the happy ones every so often! I can go back and read what I was feeling when me and my fiance first started dating all over again!

Journals are great tools to help unload what’s on your mind. If you haven’t ever journaled, I would definitely recommend it. You could even do it all online if you hate writing!

12. Read A Book

Okay, I am not going to lie. This was something that never crossed my mind to do. But in my defense I was reading enough text books, and research articles in grad school, that I didn’t want to read anything else at the moment.

Reading can be so powerful for some. Depending on what you’r reading, it can really increase your mood, releive stress, calm anxiety, and sometime improve your mental health state.

I personally know someone who read a lot of self help books. The general topics included how to communicate better, how to see the good in others, how to appreciate the things around you or how to be a genuinely happier person. The impact these books had on his life was tremendous.

My favorite kinds of books I always liked to get into were love stories. To get swallowed up in a good book in your cozy bed is one of the easiest ways to focus your mind on something other than your current state of stress.

Find a topic that interests you, find a few books, and dive in.

13. Organize Your Space

A lot of the time I find myself really anxious if my house or car is messy. Once I straighten everything up, and make a clean space, I always instantly feel much better.

Not only does the organizing or cleaning take up some time, you’ll get a mini work out in while doing it. Win win right?

Honestly though living in a uncluttered and organized space always makes me happy. Just recently I reorganized my spare room and got rid of tons of stuff. I was able to donate a lot of clothes to someone in need, because I don’t wear them anymore.

If you are feeling anxious, or just having “one of those days” try re organizing a room in your house. Get rid of the stuff you don’t need. You’ll be surprised at how you feel when you’re finished.

14. Accomplish Short Term Goals

Long term goals are only accomplished by short term goals.

A lot of anxiety and depression develop when you can’t control a situation. For instance, I get really worked up about my student loans. There is no way I can pay them off in full, so I made a bunch of short term financial goals for myself. Each month I have to hit a certain amount of money in my bank.

First, I had to organize all of my bills. Pen and paper write them out. How much is my car insurance? Cell phone? House payment? Gym membership? Student loan payments?

Everything was written out. Even simple things like my apple music membership, and an approximation of groceries. From here I was able to look at what I take home after my bills are paid, and what I can actually start saving. If you are smart about it, it works. That is if you take home more than you owe. And if you don’t figure out where you need to cut costs, or how you can make more money.

My point being…

I can’t make my student loans disappear, but I can take small steps to improving my quality of life financially. I always know how much I can spend and save after my bills are paid, and it has lifted a huge weight off my shoulders. It made me smarter in terms of spending as well, and I’ve been seeing major growth in my bank account.

I’m using my financial situation, because my student loans cause me the most stress in life right now. You can set small goals for yourself with anything you want though.

Trying to lose weight? Restrict your calorie intake intake and stick to that goal. Every Sunday sit down and re-evaluate your short term goal of maybe 1,600 calories a day. Are you losing? Gaining? Figure out why and reconstruct your goal.

Trying to better a relationship? Write down a list of things you can do daily to improve that relationship. You can start small by asking that person “what can I do to make your day better” every morning.

Goal setting is key and it works for anything you want to improve on. Don’t focus so hard on the long term. Focus on the now, take gradual steps, and I promise you will see a change.

15. Talk To Someone

Asking for help is such a good idea when you feel like your walls are closing in. And don’t ever feel embarrassed.

Getting out what you’re feeling inside is always recommended. Confiding in a friend is great, but sometimes talking to someone you don’t know can help too.

Talking about your feelings helps you get them out of your system. It also helps you process what you’re feeling. Just like journaling, only now someone on the other side is there to talk back.

You may even begin to talk through your feelings, and figure them out as you go. All it takes is someone on the other end of the conversation to make you question how and why you feel the way you do, and when, where and what you are going to do to moving forward.

Sometimes reaching out will be your best bet.

You are in Control of You

I hope you have enjoyed my 15 tips on improving mental health. No matter what circumstance you are currently facing, there will always be sunny days ahead.

If you are interested in a more organized approach to improving your mental health, check out my Self-Care Schedule template you can download for FREE. Click on the self-care schedule link to see how and why prioritizing yourself is an absolute must!