How to maintain mental health in times of uncertainty?

Modern life has two sides: on the one hand, the illusion of control – we rely heavily on technology and believe that everything is in our hands. On the other hand, paradoxically, there is uncertainty and environmental anxiety. Our intuition tells us that our children are going to live worse than our parents and ourselves, there are too many negative messages, there is the danger of climate disaster, the economic instability, war and inflation.

We are addicted to our mobile phones, and we are hooked on doomscrolling, the practice of ‘scrolling’ for hours on the phone without purpose or order, just looking for the next adrenaline rush that we usually get with the next piece of bad news. It makes us anxious, it damages our mental health, but we cannot stop.

We live amidst climate change anxiety and the instability of everyday life, and deal with impossible productivity demands. The feeling of not reaching, or being at, the top is chronic.

Is it possible to ignore all this and take care of our mental health a little bit? The answer is a resounding ‘yes’ with a few ‘buts’, because to achieve this requires discipline, consistency, changing one’s habits, and detoxing from the phone.

Taking care of mental health in times of uncertainty is key to maintaining emotional and psychological well-being. Insecurity generates stress, anxiety, and worry. All of these lower our quality of life and destroy our ability to enjoy what we like and are interested in. This also generates ruminative and obsessive thoughts from which it is very difficult to escape.

To overcome it, effective strategies need to be implemented to create a healthy mental ecosystem and help maintain mental and emotional stability.

1. Follow fixed schedules, habits and routines. Some order in your life provides structure and stability and reduces uncertainty. Try to keep regular hours for sleeping, eating, work, and recreational activities.
2. Limit exposure to news and social media. Being constantly exposed to news and media updates increases anxiety and stress. Establish healthy boundaries and choose reliable sources to stay informed.
3. Practice mindfulness and meditation. Mindfulness and meditation are powerful tools for reducing stress, anxiety and promoting inner calm. Take time every day to practise them. Live here and now. This is all you have. The past no longer exists and neither does the future. Enjoy the present.
4. Spend time with your friends and cultivate your social life. Even if privacy, distance, and solitude can be beneficial at certain times, it is important to maintain social contact with friends, family and loved ones through phone and/or video calls.
5. Set realistic and achievable goals. Set goals that you can achieve, both in the short and long term. Celebrating your achievements, no matter how small, can help maintain a positive and motivated attitude and has antidote effect against frustration.
6. Exercise at least three times a week. Regular exercise is not only beneficial for physical health, but also for mental health. Make for exercise every day, be it an outdoor walk, a yoga session at home, or strength training.
7. Take time for yourself. It is now called self-care or setting aside a some time for yourself. You can do your manicure or have a massage, listen to music, read, or practice a hobby – something you will do just for pleasure, without any obligations or pressure.