6 Ways To Boost Your Mental Health During Challenging Times

I think we can all agree that ever since we reigned in 2020, we’ve been experiencing strange times. Strange and unnerving times indeed. And unfortunately, everyone has been affected to an extent from the challenging road we are journeying on at the moment. However, some are impacted worse than others; I think it’s safe to suffice our hearts truly go out to those individuals.

While we lay low and stay home and exert caution, I thought I could write about ways we can boost our mental health during this period since it’s super easy to dwell on the negative and perpetuate the anxiety-ridden feelings (which are totally understandable, of course).

The following six suggestions are merely suggestions, but hopefully they showcase how even small facets of our daily routine can give us an emotional boost when we can surely use a lift.

1. Cook Therapeutically/Look Forward To Meals

Even if you’re not a ‘pro’ in the kitchen (hah, I’m certainly not), you can still take on the role as ‘sous chef’ or learn how to do basic preparations for a delicious meal. The therapeutic aspect about cooking, from my viewpoint, is the ability to stay present. To focus in the moment; otherwise the smallest errors could absolutely affect the overall outcome of the dish. Sadly, we couldn’t go back downstate for the April holidays as planned, but during what was ordinarily a more ‘festive’ week, we stayed in the kitchen and cooked traditional Passover foods such as Haroset and lamb shank, and we made a classic lasagna for Easter Sunday, too.

Enjoyable meals can bolster the spirit, and right off the top of my head, I know there’s certain cravings that tend to make me feel better, emotionally. Recently, we indulged in an iron-rich steak dinner that I wholeheartedly savor at times. This beautiful cut of meat, cooked medium-rare, was paired with crispy oven-roasted potatoes and a bright salad with a balsamic vinaigrette. (I’m a bit of a ‘foodie’ if you couldn’t detect the love in that description). The recipes are endless. There’s countless of favorite meals to look forward to and anticipate, and right now, I think that’s important. Let’s have dinners we genuinely love to consume.

2. Eat Foods That Boost Mental Health:

We usually hear about good fats and sources of omega 3’s that demonstrate positive mental health benefits. Last night, I had salmon along with an avocado sushi roll (just a basic one from the market) and it definitely ‘hit the spot.’

“While fish, in general, is a healthy choice, salmon is at the top of the list, the ICA Notes Behavioral Health EHR article, “10 Foods that Boost Mental Health,” stated. “It’s a ‘fatty’ fish, containing high amounts of omega-3 fatty acids, which have been linked to a reduction in mental disorders such as depression. Omega-3s have been shown to boost learning and memory as well. Salmon also has a naturally high-occurring amount of vitamin D, which is often added to foods and has been linked to lower rates of depression. Other types of fish with high Omega-3 counts include tuna, mackerel, and herring.”

Other foods that made the list include: yogurt, dark chocolate, chicken, pure extra virgin olive oil, whole grains, avocados, spinach, tomatoes and nuts.

According to Healthline, anti-inflammatory foods and vitamins can not only physically boost our immunity right now, but we can emotionally feel better knowing we are going ‘the extra mile’ to keep our systems in check. It can be useful to keep Zinc lozenges and vitamins C and D in store, and can be helpful to be mindful of certain foods that keep our immune systems strong, such as: mushrooms, berries, peppers, broccoli, green tea, fatty fish, avocados, extra virgin olive oil, dark chocolate and turmeric.

3. Spend Time In Nature, Nature, Nature:

Nature is truly there for us at the moment, and with the backdrop of spring, we can spend time outdoors, paralleling with the season’s growth; the season’s budding fresh starts. I always found spring to be underrated, and even though the trees are slower to bloom upstate, where I’m residing for now, it’s promising to see the small buds trying to break through and seize life. I like finding the small dandelions in an open field, and I like the steady blue skies with floral notes in the air. And since exercise releases endorphins, I know that many feel better after walking outside.

For me, I also like taking walks in the local neighborhood when the sun goes down; there’s a peaceful quiet stillness in the night. (But of course a sunlight stroll is always uplifting as well since Vitamin D from the sun literally brings about a brighter outlook.)

4. Ignite Virtual Connections:

This is the time where technology thrives — many are signing on for virtual hangouts. Sure, it might take some time getting used to not feeling awkward that the other person may see the inside of your room, but once you get into the swing of it, virtual hangouts seem to be the next best thing when face-to-face interactions can’t occur. It’s a nuanced way to feel more connected and less isolated.

My family started a weekly ‘cousins club’ via Zoom. An old friend group is starting a weekly session on Zoom, too. Various musicians are performing virtual concerts from their living rooms and kitchens. It’s sweet how in times of distress, people seem to find a way to one another. And if virtual hangouts are not an option, it’s a comforting reminder to know that a loved one is always just one phone call away.

5. Process Grounding Thoughts:

Some may meditate in a particular fashion, some may walk to clear their head, and some may simply sit and reflect. I always revere and rely on introspective approaches to feel less vulnerable and anxious and to feel more grounded. I like to separate thoughts and ‘flesh them out’ — to try to summon up the reassurance and resiliency and positivity.

6. Limit News And Social Media:

When it comes to staying updated, some may prefer to watch the news, to feel in control with information. I personally don’t keep news on, and I don’t personally enjoy reading some disturbing content and heated debates online.I try to mute the sounds of alarms and sirens and terrifying messaging all while still being cautious and following guidelines. I just know myself, and that content gets me more nervous, more upset. If this sounds like you, perhaps it’s better right now to keep the news off and to limit time spent on social media channels.

During these tough times, it’s normal to feel an abundance of emotions and to feel distressed. Self-care is always something many of us strive to prioritize when we can do so. You can cook therapeutically/enjoy meals, eat foods that will boost mental health and immunity, spend time in nature, foster virtual connections, practice grounding thoughts, and limit disturbing news or social media content. I sincerely hope that these six suggestions can be a semblance of solace during this period.

Be well everyone, be well.