Harnessing positive mental health during the coronavirus outbreak

How to Protect Your Mental Health During Difficult Times – A Complete Guide

This guide covers practical steps for maintaining and improving mental health during periods of stress, uncertainty or disruption. Originally written during the Covid-19 pandemic, the advice contained here is broadly applicable to anyone experiencing elevated anxiety, low mood or reduced access to their usual mental health support activities.

Why Mental Health Needs Active Attention

Mental health, like physical health, requires consistent attention and care. During periods of prolonged stress — whether caused by global events, financial pressure, health concerns or personal circumstances — the routines and activities that normally support mental wellbeing are often disrupted. Proactively managing mental health during these periods is essential.

Six Practical Steps to Support Mental Health

1. Limit Social Media and News Consumption

Excessive exposure to news and social media during stressful periods is strongly associated with increased anxiety. Recommended strategies include:

• Designating a specific time of day for checking the news, with a set time limit
• Actively monitoring how social media use affects mood and adjusting accordingly
• Replacing passive scrolling time with more constructive or restorative activities

Staying informed is important — but constant exposure to negative news cycles is counterproductive to mental wellbeing.

2. Keep the Mind Active

Cognitive engagement is an important component of mental health. Ways to keep the mind active during periods of reduced routine include:

• Learning a new skill such as a form of exercise, a language or a creative pursuit
• Reading books that have been set aside
• Completing an online course or professional development programme
• Working through a watchlist of films or documentaries mindfully rather than passively

A balance between mental stimulation and genuine rest is important — the goal is purposeful activity, not constant productivity.

3. Be Mindful of Diet and Its Impact on Mental Health

Research supports a clear connection between diet and mental health. During stressful periods, boredom eating and comfort eating are common responses to anxiety or frustration. While occasional treats are not harmful, a sustained shift toward processed or nutritionally poor food can negatively affect mood and energy levels.

Practical dietary guidelines for mental wellbeing:

• Follow the NHS Eatwell Guide as a baseline for nutritional balance
• Aim for six to eight glasses of fluid per day, including water, tea, coffee, sugar-free drinks or lower-fat milk
• Monitor the relationship between food choices and mood over time

4. Keep Your Environment Clean and Organised

A tidy, clean living environment supports mental clarity and reduces cognitive load. Maintaining order at home:

• Reduces the mental distraction of clutter
• Provides a sense of control and normalcy during uncertain periods
• Supports healthy hygiene routines

Those living with OCD should be mindful of the difference between following sound hygiene guidance and engaging in compulsive behaviour. OCD-UK provides specific guidance on maintaining hygiene practices without reinforcing compulsions.

5. Get Outside and Seek Natural Light

Exposure to sunlight, fresh air and natural environments has well-documented benefits for mood and stress levels. Practical ways to incorporate this include:

• Using outdoor exercise time — walking, running or cycling — to access natural light and fresh air
• Opening windows at home and sitting near natural light when possible
• Spending time in a garden where available
• Exploring low-effort outdoor activities such as gardening

Even brief daily exposure to natural light can meaningfully improve mood and reduce anxiety levels.

6. Stay Physically Active

Regular exercise is one of the most effective evidence-based interventions for mental health. Physical activity releases endorphins, regulates cortisol, and improves sleep quality — all of which directly support mental wellbeing. Maintaining an exercise routine during stressful periods, even at a reduced level, provides both physiological and psychological benefits.

Mental Health Support Summary Table

When to Seek Professional Support

The strategies in this guide are intended to support general mental wellbeing. Anyone experiencing persistent or severe symptoms of depression, anxiety or other mental health conditions should seek support from a GP or qualified mental health professional. You are not alone, and professional help is available.

Key Takeaways

• Mental health requires the same active attention as physical health, particularly during stressful periods
• Limiting news and social media consumption reduces anxiety without requiring full disconnection
• Diet, sleep, physical activity and environment all have a measurable impact on mental health
• Small, consistent actions are more sustainable than dramatic lifestyle overhauls
• Professional support is available and should be sought when self-help strategies are insufficient

Related Topics

• Exercise and mental health benefits
• Nutrition and mental wellbeing
• How to build a consistent gym routine
• Managing stress through physical activity
• Sleep and recovery for overall health