| 1. SLEEPLosing sleep interferes with our mood. This is intuitive, but it is also backed by research. For instance, one study concludes, “Sleep loss amplifies the negative emotive effects of disruptive events while reducing the positive effect of goal-enhancing events.”
In other words, if we do not sleep enough, we are more likely to feel negative when things go wrong, and we are less likely to feel good when they go well.
2. KEEP ACTIVE
As with sleep, any article that aims to boost mental health has to include exercise. As the temperature drops, forcing ourselves outside can become increasingly challenging. Scientists have shown that physical activity can boost mood both in the short and long term.
Importantly, we do not need to run a 4-minute mile to gain mental benefits from exercise. A study from 2000 found that short, 10–15-minute walks boosted mood and increased calmness.
3. ADDRESSING LONELINESS
For many people, loneliness has already been a significant feature of 2020. Reflecting on friends and family during Thanksgiving is likely to intensify those feelings of isolation.
To combat this, make an effort to make contact. Whether it is a simple phone call or a video chat, schedule some conversations in. Remember, you are not the only one feeling lonely. Check in with others — emails, texts, and social media can be useful in times like this. Rather than doomscrolling, send a “How are you?” to someone you miss. They likely miss you, too.
Stay occupied. Empty time can move slowly. Find a new podcast, listen to new or old songs, pick up that guitar, start drawing again, learn a new skill, or anything else. An occupied and engaged mind is less likely to dwell on the loneliness.
4. EAT AND DRINK WELL
Thanksgiving is associated in no small part with overindulgence. I don’t think it would be fair or reasonable to expect people, in 2020 of all years, to reduce their turkey intake.
While we are discussing consumption, it is worth mentioning alcohol. In the long term, alcohol increases the risk of developing mental health issues, such as depression and anxiety. Although, at the time, alcohol might lift mood and reduce anxiety, it will not help in the long run.
5. ALIGN EXPECTATIONS
Not everyone is on the same page when it comes to the pandemic. Some people might still be shielding, while others might have succumbed to “pandemic fatigue” and be returning to normal prematurely.
These differences in position have the potential to cause disappointment and additional stress. It is important to have clear and frank discussions with family members about what they can expect this year. To protect your own mental health, make your own decision and do not allow yourself to be railroaded into doing something that you consider to be too risky.
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