Mental health in the wake of the pandemic has plummeted, and American adults are struggling to stabilize their well-being. 2020 brought us a global pandemic, isolation, political unrest, and the highest unemployment rate in recent history. Amidst all of the chaos, Americans are feeling lost, anxious, and worried that there is no end in sight. With 84% of U.S adults agreeing that the country has serious societal issues, deteriorating mental health has become a crisis of its own.
2020 was a challenging year, to say the least, and many are left wondering how these struggles will carry over through 2021. We are constantly flooded with negative messages, disinformation, and violence in the news cycle. Even the seemingly good news, like updates on COVID vaccinations, is overshadowed by supply shortages, delivery failures, and distribution bungles.
Among all of the global changes we’re experiencing, each decision is trickling down to our day-to-day. The longer we stay in isolation, the more frustrated we become while also trying to perform tasks that need to be accomplished, keeping businesses afloat, and dealing with videoconferencing snafus. Closer to home, children are struggling, parents are juggling, relationships are straining, and virtual friendships are draining. Not to mention, these mental gymnastics are being done from the confines of your home. It’s easy to feel overstimulated and overwhelmed.
So what can you do to keep your equilibrium and move forward in 2021? It might feel like an uphill battle, but a self-assessment and a few mental health tips could make all the difference.
Reflect on Your Challenges
A great way to start is by taking an inventory of the challenges you faced last year. Write down as many as you can think of, even if the challenges were small or felt insignificant. Once you have that list, next to each challenge, identify what you have done to cope with it.
What did you learn? What new skills did you develop? Did you surprise yourself? This exercise provides you the opportunity to be grateful and pinpoint the positives that came out of every negative you faced in the past year. It’s possible some of the challenges are left blank, and that’s perfectly acceptable. Those issues may have rolled over into 2021, and you may not have answers in that case. But by identifying those challenges, you’ll be able to take a more proactive approach to cope with them.
Now try identifying the challenges you have thus far for 2021. Whether they are old or brand new, you’ll have more knowledge and foresight to tackle them than you did before 2020. By showcasing your resilience in the past year and refusing to give up on your mental health, you’ll be more equipped to tackle issues coming up this year.
Overcome your Mental Health Hurdles
Once your challenges are identified, you can take some steps to cope. There are several strategies for finding a way to flourish this year. The first step is to observe yourself and work to recognize:
Your stress triggers. Stress triggers are our natural response to situational stress. It is often tied to past experiences, but we can always choose to respond differently.
Your stress response. People experience stress in different ways. You may have a hard time concentrating or making decisions, feel angry, irritable, or out of control. You might experience physical repercussions like headaches, muscle tension, or a lack of energy. It’s important to gauge your stress signals and pinpoint the actions that are a result of your stress.
Unhealthy ways of dealing with stress. When we’re under extreme stress, it’s common to look towards band-aid solutions for coping. This could include alcohol, recreational drugs, binge or overeating, compulsive online shopping, or mindless internet surfing. While these activities may provide immediate comfort, their impact can have lasting consequences. Try to refrain from these habits and look to healthier means of coping with your stress.
Once you are able to recognize your stress triggers, typical responses, and unhealthy coping mechanisms, below are a few positive steps you can take to mitigate your stress levels.
Take care of yourself.
Establishing habits like a good sleep routine, eating nutritious meals, engaging in some form of physical activity each day will do wonders to lift your spirits. Eat, walk, and safely socialize outdoors whenever possible to allow yourself to be nurtured by nature.
Be patient.
This is particularly important, especially as we heal from the intense impact the previous year has had on us. Try to mitigate your stress levels as much as possible and be patient with yourself when you can’t. It’s easy to get carried away worrying, stressing, and losing sleep over everything happening around us — but that’s not necessarily what’s best for your mental health. Don’t lose sight of what’s important.
Help One Another.
Take advantage of the times you can be of assistance. Whether providing “tech” support to navigate the internet on an electronic device, preparing meals, offering childcare, or just listening, you will feel uplifted by your efforts.
At the End of the Day, Seek Help
At the end of the day, if you’re consistently struggling, seek help. If your everyday stressors feel overwhelming, and you are experiencing physical or emotional symptoms that won’t remit despite your best efforts, do not be afraid to reach out for assistance. Through a professional assessment, you will gain a better understanding of your concerns and can chart a clear path to moving forward, feeling better and in more control, especially when uncertainty is raging on all sides.