The holiday season can be a challenging time for some people, and COVID-19 is exacerbating feelings of isolation and loneliness as so many more people are spending holidays alone.
“The long, dark, cold days of winter are upon us, and for some people, anxiety and depression can become problems this time of year,” says Paige Gernes, physician assistant, Mayo Clinic Health System in St. James. “COVID-19 is adding to the mental fatigue of the season, as many more people spend time in isolation.”
Here are five things you can do to get ready for the long winter ahead.
1. Schedule virtual interactions.
Earlier in the pandemic, many people used technology to virtually connect with loved ones. For some, the frequency of this type of interaction slowed during warmer months of summer. Now is a good time to schedule regular virtual times throughout winter to reconnect safely. A regular check-in schedule gives you something to look forward and provides the emotional and mental support you need. Everyone needs a varying amount of real social contact, so find a routine that works best for you.
2. Evaluate how much and what type of news you consume.
It’s important to be informed about the world around you, but 24/7 access to news reports can be overwhelming. Ongoing negative news coverage can significantly affect your mood, especially if you consume news that tends to highlight suffering and emphasize feelings of fear or sadness. This winter, track the amount of time you are spending watching television, listening to the radio or reading online news coverage. Set a goal to consume only reliable news sources that report facts, and avoid media that sensationalizes emotions. Limit your exposure or take a break from news and social media if you find that it makes you anxious.
3. Learn a new relaxation exercise.
Relaxation techniques are a great way to help with stress management. Practicing relaxation techniques can have many benefits, including slowing heart rate, lowering blood pressure and fatigue, improving concentration and mood, and reducing activity of stress hormones. There are many different types of relaxation exercises, including deep breathing, meditation, progressive muscle relaxation and others. Talk with your health care provider for recommendations. Or you can check out a book at your local library or find an online resource such as mindfulness mediation audio files to guide you. There are also meditation apps that can lead guided meditations and be helpful.
4. Plan ways to give back.
Look for ways to help your community, such as blood donations, checking on older people in your neighborhood, or donating supplies or money to local organizations. Helping a cause larger than yourself can give you a sense of purpose and fulfillment and focus your thoughts on the present and things to be grateful for today.
5. Seek professional mental health.
Feelings of stress and anxiety are common and normal. It’s your body’s way to warn you of harm. If your stress and anxiety seem to be taking over your life, it’s time to seek professional help. Starting the conversation with your health care provider or establishing care with a licensed therapist in the fall can help you find solutions as we go through winter with COVID-19 in our communities.
Amanda Dyslin 507-327-7510 firstname.lastname@example.org
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Mayo Clinic Health System consists of clinics, hospitals and other health care facilities that serve the health care needs of people in communities in Iowa, Minnesota and Wisconsin. The community-based providers, paired with the resources and expertise of Mayo Clinic, enable patients in the region to receive the highest-quality health care close to home.
Learn more about: Tracking and trending COVID-19
Information in this post was accurate at the time of its posting. Due to the fluid nature of the COVID-19 pandemic, scientific understanding, along with guidelines and recommendations, may have changed since the original publication date.