Managing your mental health during this difficult time - setting goals

As WHO stated in their Mental health and psychosocial considerations during the COVID-19 outbreak document it is important to watch your mental health in this difficult time. My city has soft-locked down and I have been self-isolated last 2 weeks. It has not been easy. This week, I studied some of the materials by leveraging my medical knowledge and came up with some plans to maintain my mental health. One of the article I found helpful was from UK Government. They talk about tips to for the public on the mental health and wellbeing aspects of coronavirus (COVID-19).

Here is the key summary of UK Gov.

• Consider how to connect with others and h
elp and support others

Look after your physical wellbeing and sleep

Try to manage difficult feelings:
Many people find the news about coronavirus (COVID-19) concerning. However, some people may experience such intense anxiety that it becomes a problem. Try to focus on the things you can control, including where you get information from and actions to make yourself feel better prepared.

Manage your media and information intake: 24-hour news and constant social media updates can make you more worried. If it is affecting you, try to limit the time you spend watching, reading, or listening to media coverage of the outbreak. It may help to only check the news at set times or limiting to a couple of checks a day.

Think about your new daily routine:
Life is changing for us all for a while. Whether you are staying at home or social distancing, you are likely to see some disruption to your normal routine.

Do things you enjoy:
When you are anxious, lonely or low you may do things that you usually enjoy less often, or not at all. Focussing on your favourite hobby, learning something new or simply taking time to relax indoors should give you some relief from anxious thoughts and feelings and can boost your mood.

Set goals:
Setting goals and achieving them gives a sense of control and purpose – think about things you want or need to do that you can still do at home. It could be watching a film, reading a book or learning something online.

Keep your mind active:
Read, write, play games, do crossword puzzles, sudokus, jigsaws or drawing and painting. Find something that works for you.

Take time to relax and focus on the present

Considering the tips above, I set 5 milestones in the next 2 weeks (aside the milestones for work) . This goal setting technique is recommended by UK gov and also used for a patients with depression and other mental condition.

1. 70,000 steps/ week

This could be either jog or walk but main purpose is physically active and do things I enjoy. I listen to audio books when I jog

2. Yoga 3 times/ week

3. 5 blog entry for the next 2 weeks

4. Proactively reach out to web media for book reviewer or writer opportunities (Could be English, Japanese, Tagalog or Thai but my favorite and dreaming web media to write is Honzo in Japaense)

5. Master 1 new yoga pose (have not decided)

6. Learn investment bot some books by
Let's see how it goes. keep you heads up and hands clean!
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