Mental Health Guidelines in the pandemic
Updated: May 31, 2021
A) Sleep Hygiene
B) Social Media Usage
D) Red Flags
A) Sleep Hygiene- A good night’s sleep and feeling refreshed in the morning is the hallmark of good mental health.
1 Going to bed at a fixed time daily
2 Set up a fixed time for waking up
3 Keep all Gadgets away at least an hour before the fixed bedtime.
4 Daytime naps if required, they should last less than 30 minutes.
5 Meals to be taken atleast 2 hours before bedtime.
6 Avoid caffeine and alcohol 6 hours before bedtime.
7 40 minutes of physical exercise daily.
B) Social Media
1 Avoid watching news in video format, on TV, youtube etc ( As it brings with it visuals, voice intonations and increases the dramatic effect)
2 Read the news ONCE A DAY to keep yourself informed
3 Do not read the news first thing in the morning or last thing before going to bed.
Make it a mid-day activity.
4 Videos, Memes and Forwards on Whatsapp groups refrain from downloading and watching
C) Meditation- 3 minute breaks throughout the day
You don’t have to sit in a particular posture or chant anything. It takes about 3-4 minutes and can be done anywhere.
1 Meditation is for everyone not just people who are stressed.
2 Children as young as 5 years of age can be taught to meditate.
3 It helps in orienting you to the present moment instead of thinking about the past or the future
4 It is ok if you get distracted, or cant stay still.
5 Don’t expect a miracle immediately after the exercise, you will gradually see the benefits
This is the simplest form. Plug in your ear phones for some guided meditation.
D) Red Flags- If the below mentioned symptoms last over 2 weeks- please contact a professional
1 Unrefreshing sleep- Not feeling rested on getting up, rather feeling tired
2 Latency of sleep- Taking more than an hour to fall asleep.
2 Decreased focus and concentration at work or daily activities
3 Thoughts of escape, if persistent
“I wish I could run away somewhere and not have to deal with it”
“ If I die tomorrow it won’t be the worst thing.”
4 Persistent negative thoughts
“Nothing good is going to happen”
“This is how we are all going to die”
“What’s the point of anything”