covid-19 mental health awareness and resources

As a community, we’ve realized a dramatic increase in stress and anxiety from a global pandemic —the novel coronavirus, COVID-19. Day-to-day life looks a lot different, as we’ve had to modify our routines to adapt to the pandemic. Today’s reality, a “new normal”, brings with it a feeling of uncertainty and stress for many. In these unprecedented times it is common to feel fearful, anxious, and stressed. Beyond following the CDC guidelines and those of our states and counties, we can pay close attention to our internal feelings, physical health, and mental wellness. Because we are all involved in forging new paths, we must process the challenges along with the benefits of doing things differently. To put things in perspective, please see our video chats below.

COVID-19 youtube video series

personal wellness strategies to Consider

Maintain a Routine. Wake up at the same time, shower, and get dressed like you are going to work, even if you are working from home. Keep up with chores. Keep your living space clean and organized. It is important to do the best you can, understanding that no one is perfect.

Nurture Supportive Relationships. The new norm means it is more difficult to see and embrace loved ones. Taking advantage of today’s technology can serve as a bridge until we can be together again. Try video calling or organizing chat sessions with friends and family using FaceTime or Zoom. Both are free options to help you stay connected with loved ones while keeping a safe distance and protecting one another.

Exercise Daily. Evidence proves there’s a strong correlation between physical exercise and stress relief. Engaging in any activity to get the body moving is an effective way to relieve pent up anxiety. Tai-Chi incorporates breathwork and mindfulness into movement. YouTube offers lots of free workout videos. Something as simple as going for a walk can make a big difference. So, get out there! Walk your dog, ride a bike with your kids, or stroll by yourself.

Get Enough Sleep. Getting an adequate amount of sleep is important in maintaining proper mental health. Practice a sleep schedule such as going to bed and waking up at the same time every day. Turn off cellphones, tablets, and electronics to halt brain stimulation from ‘blue light’, which suppresses melatonin levels. 

Eat for Brain Health. A healthy diet includes a full range of vegetables, fruits, legumes (lentils, chickpeas, beans), fish, whole grains (rice, quinoa, oats, breads), nuts, avocados, and olive oil to support a healthy brain. Our diets should include omega-3 fatty acids, folic acid, vitamin D, magnesium, B vitamins, and Zinc, among other vitamins and minerals. We can be mindful about our food choices to support our mental health. 

Be Mindful. Being present is the essence of mindfulness, which brings us peace. Learn to appreciate the moment by slowing down and breathing through it. In practicing mindfulness, we can focus our attention more deeply, become more compassionate, and deal with urges to be constantly busy.

Prayer and Meditation. Prayer centers the soul. Deep spiritual reflection can open pathways to inner peace, even during turbulent times. Developing and maintaining a faith routine is a practice to which many can relate. Individuals of all faiths have expressed how their beliefs help keep their stress in check while lifting the burdens we know all too well. Some also meditate on scripture or find a quiet place of solitude to refresh the soul.

Creative Things To Do

Visual Art. In all forms, visual art provides a sense of accomplishment in creating something beautiful. Try painting, sketching, sculpting, or even an adult coloring book. For guidance, seek out the assistance of a friend with skills in this area, or watch a YouTube instructional video.  

Gardening. Tending to a garden, including container gardening if you live in an apartment or small space, is a soothing pastime. Growing something from seed or bulb is a good way to learn the process. Fruits, vegetables, and flowers are grown seasonally, indoors or out. Get creative by cultivating your green thumb. 

Writing. Creative writing or journaling helps us make sense of the world. This can be a therapeutic experience for many, offering insights into our mindsets, thoughts, behaviors, and emotions. 

DIY Projects. Using our hands to make and mend gives us purpose and is a great distraction. This could be in the form of a DIY project, baking, sewing masks for yourself or others, or redesigning a backyard. Whatever it is, make it special. 

Movement. Dance is a great form of exercise, which releases endorphins, the natural “happiness” hormone. Dancing is a great way to express yourself if you’re an active person or have a passion for music. Make a playlist to get things started. 

covid-19 Mental health resources

Because Mental Health California's offices are located in Sacramento, California, we encounter a number of individuals needing immediate access to resources in our local community. Potential resources for local residents are listed below: 

• Your Primary Care Physician (PCP): If you are part of an HMO or other managed care insurance plan, your primary physician can refer you to a specialist or therapist.

• Your insurance provider: Contact your insurance company for a list of mental health care providers included in your insurance plan.

• The Sacramento County Department of Health Services offers the following for Medi-Cal eligible residents: http://www.dhs.saccounty.net/bhs/pages/mental-health-services.aspx

        Mental Health Urgent Care Clinic (MHUCC) (open to all individuals regardless of insurance)
        Address: 2130 Stockton Boulevard, Building 300, Sacramento, CA 95817
        Phone: (916) 520-2460
        https://www.tpcp.org/programs/urgent-care/

Disclaimer - No official endorsement by Mental Health California for the information on this website is intended or should be inferred. The information contained on this page is for educational purposes only and are not meant to serve as medical advice or to replace consultation with a physician or mental health provider. If you are experiencing urgent medical or psychiatric concerns, please call 911 for immediate assistance.