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Staying active during pandemic is important and you should try to stay active mentally and physically.

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Staying safe while exercising outdoors

Being outdoors in nature for physical activity, like walking, running, or hiking, is allowed and encouraged during the stay safe order. Moving your body and getting fresh air can help you stay happy and healthy. Walking and bicycling outdoors are great ways to support your mental, emotional, and physical health needs, while following social distancing guidance.
Learn more about the Benefits of Physical Activity.
When exercising outdoors, remember to follow these basic guidelines:

Stay at home if you feel sick or were recently exposed to someone with COVID-19.

Wash your hands when you leave and return home to protect yourself and others.

Practice social distancing by staying at least six feet from others as much as possible while walking or biking. Look for new routes that are less crowded.

Stick to parks and outdoor spaces close to your home. Think of new ways to explore your neighborhood!

If you are planning to go to a park, ask your local parks and recreation office for closures or any changes to park facilities.

Try not to touch things others may have touched-such as a staircase railing or a gate handle. Wash your hands right away when you get home.

Bring along a facemask in case social distancing is not possible.

Children can experience navigating their neighborhoods by walking and bicycling, and can learn how to more safely walk and bike by taking this fun Walk! Bike! Fun! online course.

If you want to improve your safe biking skills, visit the Minnesota Bicycle Alliance website to get a free Minnesota bicycling handbook.

If you can't be outdoors, stay active at home.
Ways to be active indoors

Being physically active is helpful for mind and body well-being. If you can't or don't want to go outside, here are some suggestions for being active indoors. Do your best to find time every day to move.

Even in small spaces, walking is good for you. Consider pacing while on a phone call.

Try to stand up and move around every 30 minutes or so, especially when you are watching TV or using a computer.

Take activity breaks. Little amounts of physical activity, like cleaning, gardening, dancing, and cooking add up.

Join a free online exercise class on YouTube. Cardio, yoga, strength training-the options are endless!

Maintaining physical distance does not mean social distance-work out virtually with your friends. Plan to tune into the same exercise video or create a workout plan together over video chat.

Stretch. Gentle movement, like yoga, can help your body relax and rejuvenate. Sync movement with deep breathing.

Support your physical and mental well-being by being active

The COVID-19 pandemic is stressful for all Minnesotans. Personal and family routines have changed, jobs and incomes impacted, and the existence of the virus itself causes concern for everyone. A proven way to help deal with that stress is through exercise and physical activity.

Here's why:

Exercise reduces levels of the body's stress hormones.

Exercise stimulates the production of chemicals in the brain that are the body's natural painkillers and mood elevators.

Exercise helps to boost your immune system.

The stress reduction and mental health benefits of physical activity and exercise can last throughout the day.

Here's how:

Do your best to find time every day to move. Even a small amount of time each day is good for your health.

Find the type of movement that works best for you. Physical activity, such as walking or biking, can be done by people of all ages and abilities. Find the type of exercise that works best for you.

You can move safely outdoors in a number of ways. Link to Staying Safe while Moving Outdoors.

Even if you are restricted to your home or yard, there are ways to exercise and maintain physical activity.

Community Responses to Support Safe Walking and Biking During COVID-19

Across Minnesota and nationwide, communities are taking steps to make sure people have space to move safely outside.

Visit the following resources for national guidance regarding safe use of parks and public spaces during times of social distancing:

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Staying Active During the COVID-19 Pandemic

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Being outdoors in nature for physical activity, like walking, running, or hiking, is allowed and encouraged during the stay safe order. Moving your body and getting fresh air can help you stay happy and healthy. Walking and bicycling outdoors are great ways to support your mental, emotional, and physical health needs, while following social distancing guidance.

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eat healthy foods, like vegetables, or fruits.

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You can stay active by taking a short walk outside in your neighborhood. There are many ways you can stay active during a hard time like this, so it's important to make sure that you are always doing something that can help you be active in any ways.

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It's also important to stay active because we're not doing things that we like to do as much as we do before lock down. You can also stay active by working out at home, when you can't go out. It's important that you don't just sit and not do anything to help you be active just because you can't go out and do what you want to do.

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Staying at home because going out there, doing what you want to do is hard, but it's important to have a positive mindset and try as hard as you can to do that. Staying active will help you clear your head, and help you have a positive mindset.

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Running, walking, riding your bike, or stay active indoor by moving around your house every 20-30 mins.

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It's not easy to get enough sleep after pandemic. There can be so much things going on in your mind that, it's not even easy to get enough sleep anymore. But remember that it's very important and it's a big part of our health.

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Getting enough can help you think better and do better at things that you do.

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Three years after the pandemic was declared, COVID-19 continues to affect millions around the world, and, at the same time, society is attempting to adapt to a new normal. At this critical juncture, sleeping well is an important priority and can offer meaningful health benefits.

Sleep is critical to physical health and the effective functioning of the immune system. It's also a key promoter of emotional wellness and mental health, helping to beat back stress, depression, and anxiety.

Whether you've had sleeping problems for years or if they've only started during the pandemic, there are concrete steps that you can take to improve your sleep and support your overall health.

What Are the Challenges to Sleep During a Pandemic?

Millions of people suffered from insomnia before COVID-19, and unfortunately, the pandemic has created a host of new challenges for them and for people who previously had no difficulty sleeping.

"Coronasomnia" is a new term coined to refer to sleep challenges related to the pandemic. Over the past two years, doctors and sleep scientists have documented a wide range of ways that COVID-19 has . Around 40% of people have experienced sleeping problems, and studies have detected notable increases in insomnia symptoms and .

Some people report getting more total sleep during the pandemic, but sleep quality has typically suffered. A growing number of people describe struggling to initially fall asleep, being bothered by sleep disruptions, having disturbing dreams, and feeling sleepy during the day.

Although for certain people the end of lockdowns enabled improved sleep, many others have had ongoing sleep problems as multiple waves of COVID-19 have contributed to long-term stress and pandemic fatigue. Short-term sleep disturbances can become chronic, creating risks for lasting sleep difficulties for millions of people.

Of course, the COVID-19 pandemic doesn't affect everyone in the same way. Patients with the virus and front-line medical workers face the brunt of the direct impacts of the disease. But the consequences have spread far and wide, posing diverse and significant barriers to sleep.

Infection and COVID-19

Disruption of Daily Life

Social distancing, school closures, quarantines, and working-from-home all bring profound changes to normal routines for people of all ages and walks of life. Not surprisingly, these changes can contribute to sleeping problems for various reasons:

It can be difficult to adjust to a new daily schedule or the lack of a schedule.

Keeping track of the time, and even the day, can be hard without typical time "anchors" like dropping kids at school, arriving at the office, attending recurring social events, or going to the gym.

Changing schedules may lead to fluctuating bedtimes and wake times, which may either reduce time to sleep or trigger oversleeping, both of which can lead you to feel groggy, irritable, or unfocused during the day.

Being stuck at home, especially if there are low levels of natural light inside, may reduce light-based cues for wakefulness and sleep, known as zeitgebers, which are crucial to our circadian rhythm.

Caregiving

You may be thrust into a caregiver role if a family member or friend gets COVID-19 or has to isolate or quarantine. Caregivers during the pandemic have struggled with impaired sleep that may result from stress and worry. Performing caregiving tasks can also decrease time available for uninterrupted sleep.

Even without a sick loved one, sleep can be affected by increased family responsibilities that occur because of school closures and an increase in time spent at home.

Excess Screen Time

Whether it's checking the news on your phone, joining a Zoom with family, binge-watching Netflix, or putting in extra hours staring at a computer while working-from-home, the pandemic can provoke a huge increase in screen time.

Excess screen time, especially later in the evening, can have a detrimental impact on sleep. Screen time can stimulate the brain in ways that make it hard to wind down, and the blue light from screens can suppress the natural production of melatonin, a hormone that the body makes to promote healthy sleep.

Anxiety and Worry

Worries abound in the COVID-19 pandemic. Naturally, many people fear becoming infected with SARS-CoV-2 because they don't want to get sick or spread the virus to other people. Most people have close friends or family who are older or in high-risk groups because of preexisting conditions, spurring worries about their health and safety.

Economic concerns are affecting nearly everyone as well. Lockdowns initially stalled economic activity and caused sweeping job losses. Now, as economic activity rebounds, concerns about supply chains and inflation have many individuals and families worrying about their income, savings, and making ends meet.

Not surprisingly, then, the pandemic has been found to . Long before the pandemic, it was well-established that anxiety can disrupt sleep as a racing mind keeps the body tossing and turning.

Even after three years, there's still so much unknown about this pandemic - whether new virus strains will emerge, how long vaccines offer protection, when life will return to normal - that it is likely that worries and anxieties will continue to affect people worldwide.

Depression and Isolation

A sense of crisis can trigger feelings of depression that may be even worse for people who have a loved one who is sick or has passed away from COVID-19. Trauma, grief, and depression can be exacerbated by isolation from others and are known to have the potential to cause significant sleeping problems.

Depression can be more than just feelings of sadness. Other symptoms may include a loss of interest or pleasure in activities, feelings of hopelessness or worthlessness, and a low appetite or overeating. Researchers reported that the during the pandemic, while a decrease in sleep and an increase in alcohol and tobacco consumption were associated with of depression.

Depression and sleeping problems frequently occur together and may exacerbate one another. Depression can also occur along with anxiety and other mental health problems that combine to disrupt sleep.

Stress and Stress-Related Fatigue

Many people are under intense stress as a result of the pandemic, which frequently creates or worsens sleeping problems. Canceled vacations, reduced face time with family and friends, and an abundance of time spent at home can place a strain on anyone. Keeping up with work-from-home obligations, managing a house full of children who are accustomed to being at school, or trying to stay current on pandemic news and restrictions can all generate stress and discord.

Chronic stress can lead to a host of mental and physical symptoms, including impaired sleep, headaches, memory lapses, and digestive problems. Stress can also trigger fatigue that leaves you unmotivated and short of energy even if you are getting an adequate amount of sleep at night.

Altered Dreams

Multiple research studies have determined that dream activity has changed during the pandemic. The in people who have had COVID-19, and in general, people are , which often involve negative or bothersome imagery. Disrupted sleep may increase the likelihood of concerning dreams, which themselves may cause stress and anxiety that detract from quality sleep.

Why Is Sleep Important During a Pandemic?

Sleep is a critical biological process, and as we juggle the mental, physical, and emotional demands of the pandemic, it's arguably more important than ever. For instance:

Sleep empowers an effective immune system. Solid nightly rest lack of sleep can make some vaccines less effective National Library of Medicine, Biotech Information The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information. strengthens our body's defenses, which can help protect against infections. Studies have also found that View Source .

Sleep heightens our brain functions, and our mind works better when we get good sleep. A solid night's rest contributes to complex thinking, learning, memory, and decision-making. For adults and children adapting to different work and school environments, good sleep can help them stay sharp.

Sleep enhances mood. Lack of sleep can make a person irritable, drag down their energy level, and cause or worsen feelings of anxiety and depression.

Sleep improves mental health. Besides anxiety and depression, studies have found that a lack of sleep is linked with mental health conditions like bipolar disorder and post-traumatic stress disorder (PTSD).

Experts agree that consistently getting the right amount of high-quality sleep improves virtually all aspects of health, which is why it is worthy of our attention during the COVID-19 pandemic.

Our Guidelines To Sleeping Well During the COVID-19 Pandemic

In spite of the daunting challenges, there are a handful of steps that can promote better sleep during the pandemic.

If these efforts don't pay off immediately, don't give up. It can take time to stabilize your sleep, and you may find that you need to adapt these suggestions to best fit your specific situation.

Set Your Schedule and Routine

Establishing a routine can facilitate a sense of normalcy even in abnormal times. It's easier for your mind and body to acclimate to a steady sleep schedule, which is why health experts have long recommended avoiding major variation in your daily sleep times.

Sleep-specific aspects of your daily schedule should include:

Wake-Up Time: Set your alarm (if you need one), bypass the snooze button, and have a fixed time to get every day started.

Wind-Down Time: This is an important opportunity to relax and get ready for bed. It can involve things like light reading, stretching, and meditating along with preparations for bed like putting on pajamas and brushing your teeth. Given the stress of the pandemic, it's wise to give yourself extra wind-down time each night.

Bedtime: Pick a consistent time to actually turn out the lights and try to fall asleep.

In addition to time spent sleeping and getting ready for bed, it can be helpful to follow other routines to provide time cues throughout the day, including:

Showering and getting dressed even if you aren't leaving the house.

Eating meals at the same time each day.

Blocking off specific time periods for work, exercise, and/or other daily tasks or chores.

Reserve Your Bed for Sleep

Sleep experts emphasize the importance of creating an association in your mind between your bed and sleep. For this reason, they often recommend that sleep and sex be the only activities that take place in your bed.

This means that working-from-home shouldn't be working-from-bed. It also means avoiding bringing a laptop into bed to watch a movie or series.

On any given night, if you find that you're having a hard time sleeping, don't spend more than 20 minutes tossing and turning. Instead, get out of bed and do something relaxing in very low light, and then head back to bed to try to fall asleep.

Frequently changing your sheets, fluffing your pillows, and making your bed can keep your bed feeling fresh, creating a comfortable and inviting setting to doze off. If you've been thinking of refreshing your bedroom setup with a new bed, make sure to choose the best mattress for your body type and preferences and consider looking for any other sleep accessories that need an upgrade.

Optimize Your Light Exposure

Exposure to light plays a crucial role in helping our bodies establish a stable sleep pattern, and it also promotes multiple other aspects of health. However, the timing and type of light exposure is important.

If you can, spend some time outside in natural light. Even if the sun isn't shining brightly, natural light still has positive effects on circadian rhythm. Many people find outdoor time is most beneficial in the morning, and as an added bonus, it's an opportunity to get fresh air.

As much as possible, open windows and blinds to let light into your home during the day.

Be mindful of screen time. The blue light produced by electronic devices, such as mobile phones, tablets, and computers, has been found to interfere with the body's natural sleep-promoting processes. Try to avoid using these devices for an hour before bed. You can also use device settings or special apps that reduce or filter blue light.

Be Careful With Naps

If you're home all day, you may be tempted to take more naps. Rather than approaching naps haphazardly, consider a more intentional and consistent napping schedule.

In addition to reducing sleepiness, strategic napping can improve learning, help with memory formation, and assist with emotional regulation. But it's important to note that naps should be limited to just 10-20 minutes since longer naps can leave you feeling groggy and may interfere with your ability to fall asleep at night.

Stay Active

It's easy to overlook exercise with everything happening in the world, but regular daily activity has numerous important benefits, including for sleep.

Going for a walk or doing another type of outdoor activity is a great option. Depending on your situation, you may feel comfortable returning to the gym to work out. There are also a wealth of resources online for all types and levels of exercise that can be done at home.

Practice Kindness and Foster Connection

It might not seem critical to your sleep, but kindness and connection can reduce stress and its harmful effects on mood and sleep.

While bad news can feel at once overwhelming and all-consuming, try to find some positive stories, such as how people are supporting one another through the pandemic. Even if you are practicing social distancing, you can use technology to stay in touch with friends and family and maintain social connections.

Utilize Relaxation Techniques

Finding ways to relax can be a potent tool to improve your sleep. Deep breathing, stretching, yoga, mindfulness meditation, calming music, and quiet reading are just a few examples of relaxation techniques that you can build into your routines. If you're not sure where to get started, explore smartphone apps like Headspace and Calm that have programs designed for people new to meditation.

Another relaxation strategy during the pandemic is to avoid becoming overwhelmed by coronavirus-related news. For example, you can try techniques including:

Bookmarking one or two trusted news sites and visiting them only during a limited, pre-set amount of time each day.

Cutting down the total time that you spend scrolling on social media. If you want a hand in this effort, a number of apps can monitor and even block your time on social media sites or apps each day.

Scheduling phone or video calls with friends and family and agreeing in advance to focus on topics other than the coronavirus.

Watch What You Eat and Drink

Keeping a healthy diet can promote good sleep. During times of heightened stress and uncertainty, it can be easy to reach for fatty or sugary foods or for happy hour to start bleeding into earlier parts of the day.

As a result, take as much care as you can to select nourishing foods and drinks. While the optimal diet can vary by person, you should generally aim for a diet rich in vegetables and fruits with some lean meats. Be cautious with the intake of alcohol and caffeine as both can disrupt the quantity and quality of your sleep.

Contact Your Doctor if Necessary

If you have sleep problems that are ongoing, worsening, or affecting you during waking hours, it is advisable to be in touch with your doctor. You should also talk with your doctor if you've noticed other physical or mental health issues, including severe or lasting mood changes, during the pandemic.

Your doctor may be able to propose specific treatments that can improve your sleep and help address other medical issues. Although the pandemic has at times made it harder to access care, many doctor's offices and clinics have been able to move toward more normal scheduling.

Furthermore, health care providers have increased their availability via telemedicine to allow patients to discuss concerns without having to physically visit their office. In some cases, it may be possible for sleep-focused treatments, such as mindfulness-based therapies or cognitive behavioral therapy for insomnia (CBT-I) to be provided online.

Learn more about our Editorial Team

References

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https://covid19.who.int/

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6. Donzella, S. M., Kohler, L. N., Crane, T. E., Jacobs, E. T., Ernst, K. C., Bell, M. L., Catalfamo, C. J., Begay, R., Pogreba-Brown, K., & Farland, L. V. (2022). COVID-19 infection, the COVID-19 pandemic, and changes in sleep. Frontiers in public health, 9, 795320.
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7. Huang, C., Huang, L., Wang, Y., Li, X., Ren, L., Gu, X., Kang, L., Guo, L., Liu, M., Zhou, X., Luo, J., Huang, Z., Tu, S., Zhao, Y., Chen, L., Xu, D., Li, Y., Li, C., Peng, L., Li, Y., ... Cao, B. (2021). 6-month consequences of COVID-19 in patients discharged from hospital: a cohort study. Lancet (London, England), 397(10270), 220-232.
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8. Koban, K., Neureiter, A., Stevic, A., & Matthes, J. (2022). The COVID-19 infodemic at your fingertips. Reciprocal relationships between COVID-19 information FOMO, bedtime smartphone news engagement, and daytime tiredness over time. Computers in human behavior, 130, 107175.
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9. COVID-19 Mental Disorders Collaborators (2021). Global prevalence and burden of depressive and anxiety disorders in 204 countries and territories in 2020 due to the COVID-19 pandemic. Lancet (London, England), 398(10312), 1700-1712.
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https://pubmed.ncbi.nlm.nih.gov/22526883/

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Sleep Guidelines and Help During the COVID-19 Pandemic | Sleep Foundation

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Three years into the COVID-19 pandemic, society is adapting to a new normal. Sleeping well is an important priority and can offer meaningful health benefits.

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getting enough sleep can help with your mental health.

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If you're having a hard time sleeping, maybe listen to music that can help you sleep faster. Don't think about anything too much, clear your head, it definitely helps with falling asleep faster.

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Try not to stay on the phone for too long, set a time limit for for example Netflix or you tube.

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Maybe do push ups, or sit ups, or maybe yoga to clear your head.

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Don't eat foods that has too much calories, try to stay away from chips, or junk foods just because you're bored.

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when we're bored, we mostly likely to stuff our mouths with foods that are near us, so it's important that foods that are near you are something that are actually healthy and not just some junk foods or drinks that you like.

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Drink a lot of water, no matter what, drinking a lot water is probably the most important thing, drink water as much as you can.

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During this time of the coronavirus outbreak it is important to sustain a healthy diet to keep a positive healthy mind and a vibrant energy level. Browse these tips and resources to help with sourcing, cleaning and preparing food.

Local Community Supporated Agriculture (CSA) Programs

From June to November, enjoy farm fresh produce and support a local farm by signing up for a CSA program. Find a farm with a convenient pick-up location or a weekly delivery service.

Eat a Healthy Diet

Start your day right with breakfast and balanced, nutritious meals throughout the day. Healthy snacks such as nuts, fresh and dried fruits, whole grain crackers, and nut butters are preferred over high fat, high salt and sugary processed foods.

Food Safety at Home

Healthy diets include a balance of fresh fruits and vegetables. Follow these simple steps of wash, chill, separate from the CDC. Cornell University offers do's and don't as well as anwsers FAQs.

Staying Safe When Leaving Home

When leaving home to get essentials during the coronavirus outbreak can raise questions about how to stay safe and protect others. Below are resource to help answer questions.

Exclusive Hours at Supermarkets

Many supermarkets are offering shopping hours for seniors and people living with a disabilities. When possible try to shop during the exclusive hours. Stores near you that might be participating include:

Grocery Delivery Services

If you plan to stay in and wish to avoid lines here are a few grocery delivery services that will bring fresh food to your front door.

Meal Delivery Services

While practicing social distancing, many people are turning to meal delivery services due to their convenience and safety.

HelloFresh -flexible plans that offer the greatest variety of recipes and meals for the whole family (picky eaters included).

Sun Basket -known for their commitment to certified organic and sustainable meals with antibiotic and hormone free meats and seafood.

Blue Apron -Chef-designed recipes geared more towards adults.

Freshly -Chef prepared meals that are ready without any preparation or clean up, microwavable in just 3 minutes.

Daily Harvest -focuses on fruits and vegetables with choices of ready to blend smoothies, soups, and bowls.

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Sustaining a Healthy Diet During the COVID-19 Pandemic

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During this time of the coronavirus outbreak it is important to sustain a healthy diet to keep a positive healthy mind and a vibrant energy level. Browse these tips and resources to help with sourcing, cleaning and preparing food. From June to November, enjoy farm fresh produce and support a local farm by signing up for a CSA program.

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just always take a good deep breath no matter where or what you do, it really helps.

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Talk to someone you trust about how you feel, don't keep things to yourself because it makes it so much harder. It's a big relief when you talk about how you feel, and when you just let it out, it feels good because you're not carrying that heavy burden on your shoulders.

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doing something that you love and you're good at will help you have a positive mindset, makes you feel good about yourself.

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Take a break from something that you're doing and have some time just for yourself to think or to relax.

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Stay happy and don't think too much. Feel good about yourself. Keep in touch with your friends.

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What works: protect your mental health and prevent problems
Protecting our mental health is easier than you might think. We can all do it every day, and with simple activities that help us feel OK, we're better able to cope with life.
It's a bit like brushing your teeth daily - important in preventing problems. It's the same for our mental health. It can also be fun!

Each of our tips has been created to help us look after our mental health, and, importantly, each is backed up by evidence from research, including the Mental Health Foundation's ground-breaking study.

Our tips will be easier for some and harder for others. Why not give them a try and see which ones suit you best?

Trying new things can sometimes feel uncomfortable, but they usually get easier the more we practise them.

One thing to remember: none of us is perfect. We all have our limits. What's good enough for you is great.

Get closer to nature
We all live with worries and fears, uncertainties, losses that leave us sad and pressures that make us feel stressed.
Nature can have a really calming effect on us. We have been living around other animals and plants for thousands of years. Some people say nature helps them feel calmer, more hopeful and less alone. Our research found that going for a walk was the UK adults' favourite way of coping with stress during the pandemic in 2020.

In Japan, some people use "forest bathing", which may improve their mental health. So going to a forest or wood and experiencing the different smells, sounds and textures may really help. To get the best out of nature's healing effects, try tuning your senses to what's around you - the trees, plants, birds and animals, for instance, and water such as ponds or the seashore. Take a deep breath and see how you feel. The idea is to get connected with your natural surroundings.

For more information and ideas, see our guide Thriving With Nature, produced by the Mental Health Foundation and wildlife charity WWF.

Learn to understand and manage your feelings
Feeling very upset can interfere with our lives, making it hard to think clearly or work, relax, study, sleep or deal with other people.
Many of us will know when we're upset but not be sure what we're feeling. Is it sadness, fear, shame, loneliness, anger or something else? We don't always know why we're feeling that way.

It often helps to give our feelings our attention without judging them, without telling ourselves we're stupid or weak to feel the way we do. It may seem strange and uncomfortable to do this. But practice and patience with ourselves will help.

Naming what we're feeling is also likely to help. So, we can say to ourselves: "I'm feeling really irritable today but also sad." Another helpful step can be to work out what has led to us feeling this way - might it be a disagreement or disappointment that you've had? Some women might find that their periods sometimes (or always) affect their moods.

Talking kindly to ourselves, in the same way, we might reassure a small child we care about, is also important. It can be very comforting. You might feel uncomfortable initially, but give it a go - it might just help.

Some people feel better if they write down their feelings in a notebook or on their phone. You might want to think about how to protect your privacy before doing this.

You could try repeating something positive about yourself a few times each day. (This is sometimes called a "mantra". "I am on a journey, growing and developing", for example.) Research shows this reduces negative thoughts and feelings.

Some people also feel that an activity called " mindfulness " is helpful. Talking with someone else can also be helpful - and that's our next suggestion...

Talk to someone you trust for support
Many of us have learned to bottle things up inside us and try to ignore painful feelings. It can take a lot of courage to tell someone else how we're feeling or what we're finding hard, especially if we don't usually do that kind of thing.
Just talking things through with a person we trust can help and feel like a relief.

Use your own words. It'll make you feel safer and less alone, and that will help protect your mental health and prevent problems.

Talking may also change how you see and feel about the situation in ways you find helpful.

Another possible benefit is that talking may strengthen your relationship with the person you speak with. This will benefit both of you and make it easier for them to turn to you when they need support themselves.
Information about talking with friends about your mental health Information about talking with a health professional about how you're feeling
Be aware of using drugs and/or alcohol to cope with difficult feelings
Many of us sometimes use drugs to block out "difficult" feelings such as sadness, fear or shame.
No one wants to feel bad; for some people, drugs and/or alcohol offer temporary relief.

Unfortunately, they don't stop the feelings from returning and may make things worse or create other problems, including damage to mental and physical health, relationships, work, or study.

If you think you may be using drugs or alcohol to cope with difficult feelings, it may help to notice it without beating yourself up about it. Being understanding and kind to yourself is good for your mental health.

A possible next step could be to talk with someone you trust or one of the charities that offer confidential, free information and advice, including how to reduce the harmfulness of using drugs. Have a look at Talk To Frank, for example.

You could also look for other ways of coping with painful feelings, such as getting help with the situation causing them, if possible, and finding a trusted person to talk with. This could be a friend or relative, a colleague, a person working for a charity helpline, your GP or a counsellor.

Many charities around the country offer low-cost or free therapy. Find more detailed information about getting help with your mental health from many potential sources.

Some people find it helps to go to "anonymous" meetings, such as Narcotics Anonymous, to share with others who have/had similar experiences. Some of these meetings are also now online.

Try to make the most of your money and get help with debt problems
Money problems can be unavoidable, and we may have no choice about being in debt.
Fears about paying debts, bills and essentials such as food and electricity can be very stressful. If we feel responsible for sending money back home or are the only earner in our household, we may feel burdened and isolated.

Feelings like this can make it harder to cope with everything, including the money problems themselves.

There are things we can do to help prevent financial problems causing issues with our mental health.

We might feel ashamed of what we're going through, which may make it harder to tell anyone, leaving us feeling alone with it.

The truth is, we're never alone with money problems. Research shows they are one of the most common and serious sources of stress for many people.

Even if our finances are impossible to change, sharing our fears with another person who's not involved and who you trust is likely to help us feel less alone and overwhelmed. This may help us to see new ways forward.

If we are struggling financially, including with debt, it can be helpful to talk about it with an expert at a charity that offers free money advice. They are very experienced with what can go wrong with people's finances and what may help.

It can be really helpful to ask for help before any debt becomes unmanageable. But getting help will benefit everyone.

Here is a list of organisations that offer free advice about financial problems, created by the charity Money and Mental Health.

Talking with one of these free, expert advisers could also lead to you finding out about new possibilities, such as benefits you're entitled to, your legal rights, ways to reduce the size of your debt repayments and other ways to save money.

Get more from your sleep
Anyone who has struggled with sleep will know what a difference it makes to our bodies, minds and ability to cope with life.
We all have times when we sleep badly, and some of us live in situations that make a good night's sleep impossible.

For many people, sleep is often the first thing that suffers when we're struggling with our mental health.

Adults need between 7 and 9 hours' sleep a night, including enough dreaming sleep and enough deeper sleep.

If you're struggling with your sleep, think about making a few simple changes.

For example:

Develop a relaxing bedtime routine to help you start winding down before you actually go to sleep

Avoid TV and mobile screens, alcohol and caffeine before bed. This will help you fall asleep and stay asleep. You could also avoid vigorous exercise before bed.

Go to bed and get up at around the same time every day, including weekends.

For more suggestions, try this guide to sleep and mental health. It includes information about potentially helpful apps and getting professional help if self-help isn't working for you.

Be kind and help create a better world
If you have ever felt lonely, you will know how much it helps to have even a small connection with someone else.
Exchanging a smile or friendly words can be comforting and lift our mood.

Research shows that being kind is good for both sides. Being kind can boost our mood, help us feel more capable, strengthen our connections with others and even make us cope better with stress.

If you don't know where to start, you could try small but meaningful acts of kindness, such as offering a smile or a few kind words to another person. You could make their day but also feel better for it - friendly connections with others are vital for our mental health.
More inspiration about acts of kindness
We can also help others by doing volunteer work and getting together with other people to work for good causes. These things can help us feel connected with others and the world around us. It can give us the sense that we can make a difference. All of this is good for our mental health.

Keep moving
Our bodies and minds are connected, so looking after ourselves physically also helps us prevent problems with our mental health (it works the other way around, too).
Moving our bodies - with sport, gardening, dancing, cycling, walking the dog, cleaning or going to the gym, for example - are great ways to improve our mental and physical health.

Exercise releases "feel good" hormones that reduce feelings of stress and anger. It also helps us feel better about our bodies. It can improve our sleep too. If it involves other people, like being part of a team, a class or a group we see regularly, that can also boost our mental health.

We don't have to be professional athletes, or sporty, to get the benefits of being physically active. From walking to dancing and basketball to the gym, the best exercise is simply the one we enjoy.

Eat healthy food
Food and drink affect our bodies, brains and mood - for good or bad.
Sugary snacks and drinks can give us a temporary "high" or sense of comfort that can feel irresistible. But they soon leave us feeling exhausted or jittery. Caffeine in coffee, tea, or so-called energy drinks can also have this effect.

A balanced diet with lots of vegetables and fruit is essential for good physical and mental health.

How we eat is also important. Having meals with other people can help to grow relationships - with family, friends, partners, and colleagues. This is really important in protecting everyone's mental health and preventing problems.

Food can also get mixed up with our feelings. Some people over-eat or under-eat when they are upset. It may help to talk to someone we trust and get professional support if we need it.

Be curious and open-minded to new experiences
We can all get stuck in familiar ways, like how we spend our time and what we think about ourselves and the world.
This can be self-fulfilling, with our expectations influencing what actually happens, for good or bad. For example, we might say to ourselves: "Things never get better" or "I'm useless" as a response to what others have said to us.

It can help to notice these thoughts and try out new ones, such as "I can change things for the better" and "there is so much I can do".

Life can feel more interesting, lively and rewarding when we are open to trying new experiences and experimenting with how we do things.

It could be as simple as what we have for breakfast or the route we walk with the dog. It could also need some planning, like an adventure holiday. We might find a new place that it turns out we love, discover a talent we didn't know we had or meet someone new and important.

Plan things to look forward to
Life throws all sorts at us, and during hard times, we may feel hopeless and not have the energy to plan for the future.
Things to look forward to, including fun activities, can help us cope with difficult situations.

Making plans for things we enjoy can increase our sense of hope, which is important for our mental health. Our plan could be for anything from small pleasures, like a cup of tea or your favourite TV programme or dance class, to a trip with family or friends, or seeing your favourite film, sports team or singer.

Whether it's a small or a big one, the important thing is to plan it.

Decide what you'll do, when and with who and, if needed, book it. It's important to follow your plan - and repeat...

Support and information

Confidential help and support

Counselling

General health information

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Our best mental health tips - backed by research

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Protecting our mental health is easier than you might think. We can all do it every day, and with simple activities that help us feel OK, we're better able to cope with life. It's a bit like brushing your teeth daily - important in preventing problems. It's the same for our mental health.

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Wash your hands with soaps, hot water and for 20 seconds.

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sanitized your hands, keep hand sanitizer by you whenever you go.
Put it on before you touch something and after you touch something.

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Clean your house everyday, it's important that where you are is clean. If you go out, and you sweat, make sure to shower and that your dirty clothes are in laundry instead of in your room or near you because they're dirty. Anything dirty and clean should be separated.

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Centers for Disease Control and Prevention

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CDC provides credible COVID-19 health information to the U.S.