{"id":3204,"date":"2022-01-04T10:42:30","date_gmt":"2022-01-04T02:42:30","guid":{"rendered":"https:\/\/www.pacificprime.hk\/blog\/?p=3204"},"modified":"2022-01-25T10:52:47","modified_gmt":"2022-01-25T02:52:47","slug":"tips-to-boost-mental-health-during-the-covid-19-pandemic","status":"publish","type":"post","link":"https:\/\/www.pacificprime.hk\/blog\/tips-to-boost-mental-health-during-the-covid-19-pandemic\/","title":{"rendered":"7 tips to boost mental health during the COVID-19 pandemic"},"content":{"rendered":"<p>It\u2019s 2022 and there is still no end in sight to the pandemic. Whether it\u2019s yet another wave or a new variant, many of us are <a href=\"https:\/\/www.pacificprime.hk\/blog\/covid-19-mental-health-conditions-increases-vulnerability\/\">tired of an uncertain future<\/a> that changes at the drop of a hat. Straight from the Hong Kong government\u2019s <a href=\"https:\/\/www.mind.org.hk\/covid-19-self-help-guide\/\">Mental Health Relief Scheme Self Help Guide<\/a>, safeguard your mental health with these 7 mental health tips during the COVID-19 pandemic in this <a href=\"https:\/\/www.pacificprime.hk\/\">Pacific Prime Hong Kong<\/a> article.<\/p>\n<div class='code-block code-block-1' style='margin: 8px 0; clear: both;'>\n<p><a href=\"https:\/\/www.pacificprime.hk\/compare-quotes\/step-one\/?campSource=PPHK-Blog&utm_source=blog&utm_medium=content_banner&utm_campaign=Blog_Banner&utm_content=single\" target=\"_blank\" rel=\"noopener\"><img loading=\"lazy\" decoding=\"async\" class=\"alignleft size-full wp-image-1644\" src=\"https:\/\/i0.wp.com\/www.pacificprime.hk\/blog\/wp-content\/uploads\/2022\/12\/WP-Banner-revamp-final-20221207_1.-Single-final.jpg?resize=700%2C303&#038;ssl=1\" alt=\"Individual Health Insurance Plans\" width=\"700\" height=\"303\" data-recalc-dims=\"1\" \/><\/a><\/p><\/div>\n\n<h2>How to boost mental health during the COVID-19 pandemic<\/h2>\n<p>It\u2019s no surprise that quarantine and prolonged periods of isolation and uncertainty can wreak havoc on your mental health. That\u2019s why you should look after both your mental and physical health as they drop off easily. It\u2019s also important to note that emotional fluctuations are a normal part of life. Here are our tips:<\/p>\n<h3>1. Be mindful of your thoughts and feelings<\/h3>\n<p>Have you noticed that when you\u2019re stressed, your thoughts tend to spiral? You might have been caught in the following thinking traps:<\/p>\n<ul>\n<li><strong>Catastrophizing <\/strong>is a tendency to see the worst possible outcome of any given situation.<\/li>\n<li>A <strong>mental filter<\/strong> or a \u2018<strong>tunnel vision<\/strong>\u2019 where you over-focus on one aspect (usually negative) of a situation and overlook the rest.<\/li>\n<li><strong>Black and white\/all-or-nothing thinking<\/strong> is to see only one extreme or the other. For example, you think in absolutes, such as \u201calways\u201d, \u201cnever\u201d, or \u201cevery\u201d and do not allow shades of grey.<\/li>\n<li>Having <strong>high standards<\/strong> and believing that things \u201cshould\u201d or \u201cmust\u201d be done a certain way<\/li>\n<li>\u2026and more.<\/li>\n<\/ul>\n<h4>What you can do:<\/h4>\n<p>Understand that it\u2019s perfectly normal for you to experience negative feelings sometimes like fear, anger, worry, shame, etc. You should tune into your thoughts and feelings by asking yourself questions like: \u201cIs there any evidence behind what I am thinking?\u201d, \u201cIs there another way of looking at this?\u201d, or \u201cWhat would be a more helpful way of thinking about this?\u201d.<\/p>\n<p>A mood journal is also a good place to note down the times when you were experiencing strong emotions. It\u2019s important to understand them so you know which actions to take to help you feel better.<\/p>\n<h5>Grounding or self-soothing exercises<\/h5>\n<ul>\n<li><strong>5, 4, 3, 2, 1 grounding technique<\/strong> redirects your attention away from negative thoughts and feelings and towards the present moment.<\/li>\n<\/ul>\n<p>In a nutshell, this is how it works:<\/p>\n<p>Name 4 things that you can SEE.<\/p>\n<p>Name 3 things that you can HEAR.<\/p>\n<p>Name 2 things that you can SMELL.<\/p>\n<p>Name 1 thing that you can TASTE.<\/p>\n<ul>\n<li><strong>Box breathing<\/strong> slows down your breathing and calms your nervous system. Breathe in counting slowly to 4. Hold your breath for 4 seconds. Slowly exhale through your mouth for 4 seconds. Repeat until you feel re-centered.<\/li>\n<\/ul>\n<h3>2. Monitor how often you are checking the news to protect your mental health during the COVID-19 pandemic<\/h3>\n<p>Every day, many of you are constantly bombarded with news updates. These can be detrimental to your mental health, as you are made highly aware of threats that exist in the world.<\/p>\n<h4>What you can do:<\/h4>\n<p>Limit your time spent checking the news to once or twice per day. The key is to stay updated with important news while also engaging with tasks that truly help you move forward in life. In addition, only pay attention to reliable news sources. Fake news and its tendency to fearmonger is stress-inducing.<\/p>\n<h3>3. Stay socially connected<\/h3>\n<p>Stay socially connected and physically distanced. Throughout the past few years, you may have come to realize that social connection is a huge factor in stress management and maintaining wellbeing. Quarantine, isolation, and remote working all make us lonely.<\/p>\n<h4>What you can do:<\/h4>\n<p>Technology has rewarded us with a wide spectrum of tools to stay connected. If you\u2019re feeling lonely, feel free to hop on a video call with a loved one or check in with them through a text message. Alternatively, write longer emails for a deeper sense of connection. Or, even better, if possible, catch up with them in person. Most people&#8217;s mental health during the COVID-19 pandemic suffers and keeping in touch might be just the mutual support you both need.<\/p>\n<h3>4. Look after your physical health<\/h3>\n<p>Physical and mental health are closely linked. That\u2019s why it can be easy for your physical health to deteriorate while you\u2019re in quarantine or otherwise socially isolated. On the flip side, working on your physical health will also boost your mental health. Here are six areas you could work on right now:<\/p>\n<ul>\n<li>Healthy eating<\/li>\n<li>Staying active<\/li>\n<li>Getting enough sleep<\/li>\n<li>Practice good hygiene<\/li>\n<li>Avoid alcohol\/smoking<\/li>\n<li>Looking after medical needs<\/li>\n<\/ul>\n<h4>What you can do:<\/h4>\n<p>Follow along to online equipment-free workouts. This way, even if you are socially isolated at home, you can still maintain and boost your mood and health. It\u2019s also a good idea to partake in relaxation techniques to relieve stress.<\/p>\n<h3>5. Find effective ways to spend your time<\/h3>\n<p>Sometimes, when you\u2019re experiencing high levels of stress, it\u2019s easy to find yourself spending many hours doing mindless things that drive up your worry and stress levels even more. One example would be <a href=\"https:\/\/www.bbc.com\/worklife\/article\/20210226-the-darkly-soothing-compulsion-of-doomscrolling\">doomscrolling<\/a>, or endlessly scrolling through your newsfeed regardless of how bad the news is. Needless to say, this does a number on your mental health during the COVID-19 pandemic.<\/p>\n<h4>What you can do:<\/h4>\n<p>Ask yourself what activities or tasks tend to help you feel like you\u2019re being productive. Working, planning for the future, researching hobbies, and speaking to loved ones are just a few examples. Remember: there is more than one way to be productive with your time\u2013 it doesn\u2019t have to be work-related.<\/p>\n<h3>6. Identify your own resources<\/h3>\n<p>In the face of uncertainty and high stress, you may lose confidence in your own abilities. Unfortunately, they are usually the tools you could use to navigate through difficult times.<\/p>\n<h4>What you can do:<\/h4>\n<p>Think of someone who really cares for you. What would they say your greatest strengths are? If you aren\u2019t sure what they would say, now would be a good time to ask them. In times of need, you can turn to these resources to help you out.<\/p>\n<h3>7. Practice self-compassion for your mental health during the COVID-19 pandemic<\/h3>\n<p>We are our own worst critic. You might find that your inner critic is more prevalent in this turbulent time. However, being repeatedly told that you are \u2018useless\u2019 or \u2018dumb\u2019, for example, impacts your self-esteem.<\/p>\n<h4>What you can do:<\/h4>\n<p>Ask yourself what you would say to a friend who was in this situation. Oftentimes, you\u2019ll find that you wouldn\u2019t say half the things your inner critic would say to your loved ones. By distancing yourself from the situation, it\u2019s easier to offer yourself self-compassion.<\/p>\n<h2>Put your health first with Pacific Prime Hong Kong<\/h2>\n<p>If none of these tips work for you, you might want to check out these <a href=\"https:\/\/www.pacificprime.hk\/blog\/mental-health-resources-hong-kong\/\">mental health resources in Hong Kong<\/a>. Alternatively, check out these tips to prioritize your <a href=\"https:\/\/www.pacificprime.hk\/blog\/7-tips-to-prioritize-your-mental-health-at-work\/\">mental health at work<\/a>. Therapy and <a href=\"https:\/\/www.pacificprime.hk\/blog\/5-wellness-treatments-you-didnt-know-existed-hong-kong\/\">alternative wellness treatments<\/a> can be expensive in Hong Kong. That\u2019s why it\u2019s a good idea to secure <a href=\"https:\/\/www.pacificprime.hk\/health-insurance-plans\/international-health-insurance-hong-kong\/\">international health insurance in Hong Kong<\/a>.<\/p>\n<p>With over two decades of experience in the insurance brokerage industry, we work with top insurers to provide you with the best plans. <a href=\"https:\/\/www.pacificprime.hk\/compare-quotes\/\">Get a free quote now<\/a> with our online comparison tool! Alternatively, <a href=\"https:\/\/www.pacificprime.hk\/contact-us\/\">contact our team<\/a> of expert advisors for a free plan comparison and impartial advice.<\/p>\n<div class='code-block code-block-6' style='margin: 8px 0; clear: both;'>\n<p><a href=\"https:\/\/www.pacificprime.hk\/compare-quotes\/step-one\/?campSource=PPHK-Blog&utm_source=blog&utm_medium=cta_banner&utm_campaign=Blog_Banner&utm_content=quote\" target=\"_blank\" rel=\"noopener\"><img loading=\"lazy\" decoding=\"async\" class=\"alignleft size-full wp-image-1279\" src=\"https:\/\/i0.wp.com\/www.pacificprime.hk\/blog\/wp-content\/uploads\/2019\/06\/HK-BANNER-Couple.jpg?resize=700%2C303&#038;ssl=1\" alt=\"Get a quote banner\" width=\"700\" height=\"303\" data-recalc-dims=\"1\" \/><\/a><\/p><\/div>\n\n","protected":false},"excerpt":{"rendered":"<p>It\u2019s 2022 and there is still no end in sight to the pandemic. Whether it\u2019s yet another wave or a new variant, many of us are tired of an uncertain future that changes at the drop of a hat. Straight from the Hong Kong government\u2019s Mental Health Relief Scheme Self Help Guide, safeguard your mental &#8230;<\/p>\n","protected":false},"author":24,"featured_media":3205,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_exactmetrics_skip_tracking":false,"_exactmetrics_sitenote_active":false,"_exactmetrics_sitenote_note":"","_exactmetrics_sitenote_category":0,"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","enabled":false},"version":2},"_links_to":"","_links_to_target":""},"categories":[137,2],"tags":[792,1304,791,2248,302,2247,2246],"class_list":["post-3204","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health","category-insurance","tag-ban_sin","tag-covid-19","tag-cta_gen","tag-grounding-exercises","tag-mental-health","tag-mental-health-tips","tag-pandemic"],"jetpack_publicize_connections":[],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v23.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>7 Tips to Boost Mental Health During the COVID-19 Pandemic<\/title>\n<meta name=\"description\" content=\"Tired of an uncertain, constantly changing future? 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