Research has shown that 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 the best way to manage this difficult environment, experts from the Department of Counseling Psychology and Human Services within the UO’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 necessary a part of successful behavior change,” said Jessica Cronce, who makes a speciality of 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 that very 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’m going out on what number of drinks I’ll have, to maintain my blood alcohol concentration under 0.06.” She said the precise numbers utilized in the 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 continuously 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,” she said.

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 focus restoration, improved mood and well-being, and enhanced empathy and cooperation with others.

People who find themselves unable to go outside or uncomfortable doing so can still get a dose of nature. Intentionally observing nature from a window, equivalent 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 green space, near trees or along a creek, or next to a window with views of nature,” Farley said. In spite of everything, nature is probably the most natural medicine.

Ask for what you would like 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 would like, said Wendy Hadley, an associate professor of counseling psychology and human services. The perfect option to do that is thru one-on-one conversations, she explained.

“In current times, communication is usually fractured by over-reliance on emails or using Zoom or Microsoft Teams for meetings, which generally is 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 nonverbal communication like eye contact, facial expressions and body posturing, that are critical tools in helping people take heed 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 weight loss program 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-loss or weight-reduction plan goals.

Greater than 80 percent of people that reduce weight 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 ought to set a Latest 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, equivalent to eating more vegetables and fruit, 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 among the most important losses we have now experienced over the course of the COVID-19 pandemic has been the interpersonal contact we receive and its mental health advantages,” Matulis said. She explained 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 U.S. culture often has deemphasized the ability of physical touch, in appropriate settings it could have profound effects on our mental health and well-being,” she said. “In my area of research, the importance of touch between caregivers and infants has shown to be essential for growth and development and might be used to calm infants’ pain and discomfort. Studies have also shown the profit to moms by a decrease in depressive symptoms.”

Matulis points to several studies which have documented the positive physiological effects of physical touch, including decreases within the stress hormone cortisol and increased oxytocin, generally known as the “love hormone.”

“So while maintaining appropriate boundaries to maintain yourself secure and on the consent of the opposite person, you’ll want to make a conscious effort to hug, hold hands, massage and supply encouraging touches to friends, family and family members inside your bubbles,” she said.

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 precise creativity are limitless, and plenty 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 have to be done. Finding ways to infuse creative expression into every 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, said 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,” he said. “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, one of the best connections to hunt down may lie beyond Facebook and Twitter. A call or text to a loved one will be the higher option.”

Recognizing your needs just isn’t 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 wreck physical and mental health through chronic and repeated exposure to emphasize, Muruthi said.

“I encourage students to succeed in out to peers and other trusted sources of support, hunt down 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 emphasizing spirituality, those aspects can proliferate narratives of strength that negate or minimize mental health needs inside communities.

“I would like students of color to know that recognizing your needs just isn’t a weakness; it’s a pillar of your strength,” she said.