From physical exercise to bread recipes, discover strategies to occupy your time at home and learn how to take care of your mental health during the pandemic.
More than a year after the first confinement, 25% of Portuguese people revealed symptoms of Anxiety, Depression and Post-traumatic Stress, according to data from the mental health report in Portugal by the Ricardo Jorge Institute , from January 2021.
In this article, we present some of the ways to avoid these symptoms, take care of your mental health and well-being .
Analyze the information
Keep abreast of local authorities' indications and inform yourself in news from credible media .
It is important to carefully analyze the information that comes to you through friends or social networks. At a time of crisis and fear, there are those who take advantage of misinformation to create panic and confusion.
Being well informed is a good way to fight anxiety and ward off worries.
Keep the routine
For those who are working from home, it is not always easy to separate work time and family time.
Mark on the calendar the time you wake up, the start of work, the lunch break and the end of work. Maintaining routines helps balance day-to-day tasks and make the most of every moment.
Remember to save time for yourself and the things you love. Have you ever thought about taking 10 minutes to meditate in the morning? Or relax at the end of the day while watching a series?
Try something new
“How to make bread?” was one of the most asked questions by the Portuguese to Google in 2020.
If you're past the recipes stage, you can always occupy your free time doing a family puzzle, learning a new art or visiting a museum anywhere in the world.
And why not give your home a new life? Plan new spaces, paint the walls and renovate whatever it takes to feel like you're in a different environment.
Promote physical activities
Did you know that adults are recommended to do at least 150 minutes of moderate physical exercise per week?
Being limited by space or social distancing rules is not a reason to give up on having a healthy lifestyle. You can always go up and down stairs, dance for 30 minutes a day, look up videos with quick exercise tips, or download an app that reminds you to get off the couch.
Physical activity contributes positively to health and, at the same time, improves mood and fights depression and anxiety.
Be close to the culture
Some still behind closed doors, several institutions began to broadcast shows online .
Take the opportunity to watch Gulbenkian concerts or expand your horizons with RTP Play documentaries .
In addition to the body, don't forget to exercise the mind to fight stress and anxiety.
Don't hesitate to seek help. We all need it at various times in life, for example if we lose someone close, when we are unhappy at work or just when we feel low and need to talk.
Know how to recognize the warning signs
We all experience anxiety, stress and worries differently. But there are signs that we can be aware of, in ourselves and in the behavior of those around us.
Have you been having insomnia? Difficulty falling asleep or waking up multiple times during the night could be a sign that something is not right. Furthermore, the regenerative power of a good night's sleep goes a long way toward dealing with moments of greater stress.
And speaking of stress , do you feel more agitated or do you see the people closest to you have sudden mood swings? Stress can arise when we are faced with a new or unexpected situation.
When this stress escalates, we can be invaded by worrying thoughts about scenarios that don't exist, such as the fear of seeing the family get sick. The body gives signs: the heart can beat faster and breathing accelerates. They are symptoms of anxiety .
You may also experience loss of appetite, lack of energy and difficulty concentrating. You can recognize in another person a state of prolonged sadness, disinterest, apathy and a tendency towards isolation. In that case, seek professional help: you may be facing signs of depression .
Communication can also be more difficult . Why don't you pick up the phone and call a friend you haven't spoken to in a while? It will surprise you for sure.
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