The COVID-19 pandemic has led to an uptick in depression, anxiety, stress and other mental health conditions. In a recent poll conducted by USA TODAY and Suffolk University, the overwhelming majority of respondents reported feeling just like the country is experiencing a mental health crisis.

As people grapple with methods to manage this difficult environment, experts from the Department of Counseling Psychology and Human Services within the University of Oregon’s College of Education have offered some research-based suggestions for promoting mental health and wellness in 2022.

Set specific goals and track behavior

Jessica Cronce  
Associate professor, Prevention Science Institute

“Setting and committing to specific goals are a vital a part of successful behavior change,” says Jessica Cronce, who focuses on the prevention of harm from health-risk behaviors like drug and alcohol use. She points to the instance of “have fewer hangovers this 12 months,” as a goal that may gain advantage from some specificity. Using this same example, she’d suggest to as a substitute set a more focused goal along the lines of: “Increase how often I set a limit before I am going out on what number of drinks I’ll have, to maintain my blood alcohol concentration under .06.” She explains that the particular numbers utilized in this goal would help avoid the purpose at which many undesirable consequences related to alcohol use increase in likelihood.

“After all, achieving behavior change also requires tracking your behavior through things like noting how incessantly you set a safer drink limit, how much you needed to drink on nights you set a limit versus didn’t set a limit and what consequences were experienced. Tracking increases awareness of behavior and provides accountability.”

Engage with nature

Zach Farley
Doctoral student, Prevention Science

Research suggests that as little as 10 minutes spent engaging with nature provides myriad advantages, including reduced stress, cognitive and a spotlight restoration, improved mood and well-being, and enhanced empathy and cooperation with others.

Individuals who unable or uncomfortable going outside can still get a dose of nature. Intentionally observing nature out of your window, corresponding to watching and listening to birds or flowing water, or marveling at how the wind sways the trees, provides similar advantages to going outside, Farley said.

“The following time you go on a walk or must unwind to revive yourself, consider doing so in open greenspace, near trees or along a creek, or next to a window with views of nature,” Farley said. In any case, nature is probably the most natural medicine.

Ask for what you wish through direct one-on-one conversations

Wendy Hadley
Associate professor Julie and Keith Thomson Director and Faculty Chair, HEDCO Clinic

Self-care is beneficial for overall wellness but an often-overlooked component of self-care is advocating for what you wish, says Wendy Hadley, an associate professor of counseling psychology and human services. The perfect method to do that is thru one-on-one conversations, she explains.

“In current times, communication is commonly fractured by over reliance on emails or using Zoom or Microsoft teams for meetings, which is usually a difficult medium for discussing emotional topics, especially in group settings.  It might be more practical and efficient to convey essential ideas to professors, colleagues, or relations through one-on-one meetings, or at a minimum through phone calls.”

One-on-one meetings allow for more non-verbal communication like eye-contact, facial expressions, and body posturing, that are critical tools in helping people hearken to others and higher communicate their very own needs, in response to communication research. Hadley also points to the ability of using I-statements to convey feelings and open-ended inquiries to reflect on the conversation and check-in for clarity.

Give attention to behaviors you’d like to vary

Nichole Kelly
Evergreen Professor Member, Health Promotion Initiative Cluster

January is prime time for eating regimen and wellness firms to pump your feed stuffed with ads, hoping you’ll buy what they’re selling. Kelly’s advice?

“Don’t fall for it!” she said.

When setting health goals in the brand new 12 months, consider specializing in the behaviors you’d like to vary and why, and never setting weight reduction or weight-reduction plan goals.

Over 80 percent of people that drop a few pounds regain it. Those that do manage to keep up weight reduction describe their ongoing efforts as exhausting and stressful. Rigid weight-reduction plan is a risk factor for all forms of problems, including eating disorders, she said. And, perhaps most significantly, your body size doesn’t dictate your value or health.

“If you wish to set a Recent Yr’s resolution, take into consideration what’s essential to you,” she said.

That may include long-term health, improved mood, and feeling more confident in your skin, she said. And make evidence-based goals, corresponding to eating more vegatables and fruits, moving your body in enjoyable ways, and unfollowing social media accounts that leave you feeling bad about your body.

Give more hugs

Jordan Matulis
Doctoral student, Counseling Psychology

“One in every of the largest losses now we have experienced over the course of the COVID-19 pandemic has been the interpersonal contact we receive and its mental health advantages,” Matulis says. She explains that while many individuals have found ways to attach socially and emotionally, there’s been less of an emphasis on the importance of physical touch.

“While US culture often has deemphasized the ability of physical touch, in appropriate settings it may have profound effects on our mental health and wellbeing. In my area of research, the importance of touch between caregivers and infants have shown to be essential for growth and development and will be used to calm infants’ pain and discomfort. Studies have also shown the profit to moms by a decrease in depressive symptoms.”

Matulius points to several studies which have documented the positive physiological effects of physical touch, including decreased cortisol, the stress hormone and increased oxytocin, often called the love hormone. “So, while maintaining appropriate boundaries to maintain yourself protected and on the consent of the opposite person, make sure you make a conscious effort to hug, hold hands, massage, and supply encouraging touches to friends, family and family members inside your bubbles.” 

Engage the asset of creativity

Ellen Hawley McWhirter
Ann Swindells Professor in Counseling Psychology

“To address the challenges of this pandemic, I like to recommend engaging the asset of creativity,” McWhirter said.

A growing evidence base connects the exercise of creativity with pandemic well-being, she said. Better of all, ways to specific creativity are limitless, and lots of are very inexpensive. Drawing, painting, singing, trying a latest recipe or learning a latest dance can all be done at home, either alone or with others.  

“For me personally this implies writing songs and poetry to channel frustration and grief,” she said. “Even when focused on distressing topics, the act of creation brings a way of relief and agency, even joy.”

“Sometimes we get very task-oriented and focus all of our energy on doing what should be done. Finding ways to infuse creative expression into day by day living can increase our energy and sense of well-being while we navigate the hardships of this pandemic.”

Call more, tweet less

Frank Mojekwu
Doctoral student, Counseling Psychology

The COVID-19 pandemic and social-distancing measures have reminded many individuals of the importance of social connectedness, but some sources of connection are healthier than others, says Frank Mojekwu, a doctoral student in counseling psychology. Mojekwu encourages people to be cautious of the ways social media use can result in mental health risks.

“Overnight, as our on a regular basis social networks were dissolved in an effort to slow the spread of the virus, we turned to social media to keep up a way of association with one another. Although social network sites were instrumental in maintaining connections, these platforms have received scrutiny for his or her engagement-driven approach to user retention. This battle for our attention is perilous because we all know that individuals who’re experiencing depressive symptoms usually tend to attend to negative internal and external messages. Furthermore, depressive symptoms are related to harmful social media habits that would maintain the symptom. In times of wavering mental health, the perfect connections to search out may lie beyond Facebook and Twitter. A call or text to a loved one would be the higher option.”

Recognizing your needs will not be a weakness — it’s a pillar of strength

Bertranna Muruthi
Assistant professor, Couples and Family Therapy Program

Research has shown the pandemic has worsened preexisting racial trauma that continues to break physical and mental health through chronic and repeated exposure to emphasize, Muruthi said.

“I encourage students to achieve out to peers and other trusted sources of support, search out mental health services if needed, and make a plan for self-care that features healthy formal and informal boundaries,” she said.

Although people of color show high resiliency through enacting cultural norms, engaging with their community, and thru spirituality, these aspects can proliferate narratives of strength that negate or minimize mental health needs inside our communities.

“I need students of color to know that recognizing your needs will not be a weakness — it’s a pillar of your strength,” she said.