Life has been hard for most people since coronavirus reared its ugly head last spring. Going without seeing family and friends is difficult - and crossing every event we had to look forward to off our calendars is depressing, to say the least. But, as Scott Dylan points out, we've pushed on. Perhaps we've exercised more, started projects we'd never found time for, and even enjoyed a lack of commute. Many of us found lockdown bearable for weeks - maybe even months - but as we approach the one-year mark, lockdown three is now taking its toll on our mental health.

The stats show it all. Ipsos Mori has released a study that concludes 6/10 Brits are finding it more difficult to remain positive during this lockdown than they have over the last year. Among women, this number approaches 7/10. To put this into perspective, just 7% of the population feels more optimistic about the future now than they did during the first two lockdowns. 

Unfortunately, we can only change our own mindsets when it comes to coping under lockdown. Here, Scott Dylan, founder and partner of Fresh Thinking Group (FTG) explains why the third lockdown is having such an impact on mental health and shares his tips on how to protect your wellbeing during this difficult time. 

Why We're Struggling More Now

Now the vaccine rollout is well underway, many of us are wondering why we're struggling more than ever with mental health this spring. Scott concludes that this comes down to our biological tendency for 'reward-seeking behaviour'. Humans are wired to work for rewards. When we know we'll be rewarded, we're prepared to put in the effort required. If our motivation is high enough, we may even become addicted to seeking that reward. But when we know we won't receive rewards for our efforts, we don't find any point in making these efforts. This can leave us feeling low. And many of us have hit this point now. We've followed the regulations for months, waiting for the one reward we all want: social freedom. But we haven't received this. 

Instead, we're over ten months into the government's restrictions, and case numbers are higher than ever. The NHS continuously reports huge numbers of emergency referrals, both for COVID-19 and for crisis mental healthcare. It's no surprise that pandemic fatigue is spiking. The virus is unpredictable, and the light at the end of the tunnel can feel as though it's barely a glimmer.

To make matters worse, we've enjoyed rewards over previous months - fewer restrictions, time with our friends and family, meals out - only to lose these once again over Christmas. The winter season doesn't help, either. The dark, cold, and wet weather can make us feel low regardless of a worldwide ultra-transmissible virus. But it's even harder to seek pleasure in exercise and socially distanced walks in weather that's close to freezing. 

Meanwhile, we're hearing vacant promises of a 'normal' spring or summer - a timeline that we keep pushing back. It's no wonder some of us have lost confidence in the government's ability to handle the situation. 

How To Protect Your Mental Wellbeing

Though the situation is undoubtedly challenging, we need to remember that coronavirus won't restrict our lives forever. In the meantime, the best thing we can do is adopt coping strategies to prioritise our mental health. Scott Dylan recommends a wealth of tips and tricks to stay on top of your wellbeing below. Keep in mind that these tips might work most effectively for different people at different times. You should only try ideas that you feel comfortable with.

1. Staying in Touch 

• We might not be able to see our family and friends in person, but we can video call them. If you're not familiar with video calling, you might find Age UK's guide to video calls helpful. If you don't feel confident in video calls, sticking to phone calls and texting is no problem. And if you're not a fan of technology, writing letters or postcards can help you stay in touch, too.

• Many of us have little to talk about under lockdown, which can stunt conversations. If you're worried about this, you could schedule a video/phone call with a friend to listen to music, watch a film, do a quiz, or discuss a book together.

• Alternatively, you may want to discuss your worries about coronavirus with a friend. If so, it can help to chat with someone you trust, especially if this person shares your feelings. 

• If you don't have someone you'd like to discuss your concerns with, you could join a peer support community. Scott recommends Mind's online support community Side by Side, where many people share their experiences and worries. Mind is one of the UK's leading mental health charities, and you'll find a few of their resources linked in this article.

• If you do seek online support, it's also worth taking a look at Mind's online mental health resource to protect your online wellbeing. 

• You might feel alone in your struggles, but there are others in your situation, too; people who share your physical and/or mental health challenges. Those who have been affected by COVID-19 can share their stories in posts for Mind's blog. You can submit your own posts and/or read others' to learn about their coronavirus experiences.

2. Combatting Loneliness

Lots of people feel isolated right now. The steps listed above should help to combat loneliness. You could also:

• Put the radio or a podcast on to stop your house from feeling quiet.

• Put photos of your loved ones up as reminders of the people you care about.

• If you live alone, you can 'bubble' with another household to protect your mental wellbeing.

3. Connecting With Nature

• Being closer to nature can give you a sense of space and help you to relax. This means that even sitting near a window with a view over your garden can make you feel calmer. 

• Consider changing room during the day to make the most of the sun's position and natural daylight.

• If you work while it's dark outside, make sure your home office is well lit so you don't strain your eyes. 

• Make time for a walk - or even a few minutes in the garden - during the day. It wouldn't hurt to take a hot drink in a flask, either. 

• If you can't go for a walk during the day, listening to playlists of natural sounds, like rainfall, birdsong, and oceans, can be calming.

• You could also buy seeds, plants, and flowers to grow indoors and create your own private sanctuary. 

4. Finding Creative Outlets

Creative outlets can be a fantastic way to relax and take notice of the present moment. You could have a go at:

• Artistic projects such as drawing, colouring, painting, and creating collages.

• Sewing and textile projects.

• DIY and upcycling your furniture.

• Learning a new instrument, singing, or simply listening to music.

• Writing poetry or fiction.

• Journalling - take a look at the free mood diaries you can create using MoodPanda.

• Exercise, yoga, and meditation.

• Mindfulness.

5. Filling Empty Time

If you have lots of free time on your hands, try filling it with new projects or hobbies. You could try:

• Cooking new healthy recipes.

• Starting an online class - Scott recommends FutureLearn and OpenLearn's free courses.

• Challenging yourself with a range of books, magazines, and articles. You can access many of these online - try Google Books as a starting point. Alternatively, those who like a hard copy can visit their free local library service. Some libraries are offering click-and-collect and home library services during the lockdown.

• Download free apps to teach yourself foreign languages.

6. Eating Regularly 

• Stress can lead you to over or under-eat, so it's important to remain conscious of exactly what you're eating - especially as diet has a direct impact on mood and energy levels. Aim to eat regular meals and maintain a balanced diet. 

• If you sometimes struggle to feel motivated, it can be a good idea to batch cook meals and freeze these on a 'better' day. This way, when you don't have the energy to cook, you can simply reheat one in the microwave without resorting to junk food.

• If you're self-isolating or feel anxious about visiting supermarkets, you can ask someone to drop your shopping off on your doorstep. Alternatively, you can arrange a supermarket delivery. Either way, you don't have to let shielding stop you from eating fresh, healthy meals.

• If you're struggling to access food and/or medicine, Mind's info on accessing treatment and support during coronavirus will link you to local groups who can help.

7. Staying Active

Building physical activity into your daily routine can help to lift your mood. You could try:

• Cleaning the house.

• Dancing.

• Taking regular trips up and downstairs.

• The NHS' seated exercises. 

• Online workout classes.

• Taking a walk around the house or garden after sitting for over an hour.

• If you have a long-term health condition that makes exercising difficult, you might find the We Are Undefeatable campaign helpful.

8. Adopting Healthy Sleep Routines

• Keep a consistent sleep routine by making sure you wake up and go to bed at the same time every day.

• Avoid using digital devices for half an hour before you go to bed.

• Try relaxation exercises before you go to bed.

9. Disconnecting From the News and Social Media

• If checking the news makes you feel confused or anxious, you might decide to stop reading or watching. Alternatively, you may decide that you'll only check the news once a day for a limited time. You could do something creative or relaxing afterwards to unwind.

• Think about the effect that social media has on your mental wellbeing. Lots of people find that social media can trigger their mental health difficulties. In this case, you might limit your social media time or decide only to look at particular pages or groups.

10. Reducing Anxiety Symptoms

• If you suffer from panic attacks and/or flashbacks, it can be reassuring to allocate a safe space in your home to go to when these occur.

• Have a go at breathing exercises and distracting puzzles to relieve the symptoms of anxiety.

• Think about the things you can and can't control - it can be helpful to list all the things you can change on one piece of paper and all the things you can't on another.

Remember: You're Not Alone

It's normal to feel low under lockdown. You might feel hopeless, tired, worried, stressed, scared, lonely, unsupported, angry, or frustrated. The list goes on. But, whatever you're feeling, remember that you're not alone. Hopefully, one or two of these tips will help you to improve your mental wellbeing while we wait for the government to ease restrictions.

For further support, Scott recommends visiting Mind's Coronavirus Information Hub.

You can also find more info about improving your mental health on Scott Dylan's blog, where he posts about mental wellbeing, combating workplace negativity, and why we can be reluctant to discuss our mental health challenges.

About Scott Dylan and Fresh Thinking Group

Scott Dylan is the Partner in Manchester's independent capital investment company, Fresh Thinking Group. He launched FTG in 2018 to acquire businesses in need of capital injections and growth guidance. Together with his partners, Scott helps these very businesses to streamline their operations and make the most of others' skillsets through effective collaboration. 

The private equity disruptor has grown expansively since its launch and now offers impressive shared resources for its acquisitions. FTG funds various sector-specific groups to enable business growth for acquisitions of all shapes and sizes. These groups include Orb Group, Inc & Co Group, and Inc & Co Property Group, each of which holds its own subsidiaries.

Learn more about Fresh Thinking Group.