Maninderpal Singh Dhillon DO on Protecting Your Mental Health During a Global Pandemic

COVID-19 has negatively impacted millions of individuals through illness, unemployment, and economic uncertainty. However, one of the issues that has been compounded by the pandemic is our collective mental health. Prior to COVID-19, America’s infrastructure for mental health and addiction services was fragmented, overburdened, and underfunded. Federal agencies and experts, including Dr. Maninderpal Dhillon, explain that a historic wave of mental health problems is approaching: depression, substance abuse, post-traumatic stress disorder, and suicide.

As a psychiatrist with exposure in several different work settings including telehealth, Dr. Maninderpal Dhillon knows how important it is to maintain a routine, shift negative coping mechanisms, eat well, and stay connected to loved ones during this difficult time. He outlines how to instill these preventative practices into your life.

Establish a Routine

There are several psychological benefits of having a routine. Maninderpal explains that when you organize your schedule and know what to expect, it is easier to mentally prepare yourself for the day.

If you’re not used to working from home (or if you’ve been laid off), a drastic change in lifestyle can cause you to stay up late, sleep in until 1 PM, and can leave you feeling like you’re floating aimlessly through the weeks and months.

Dr. Maninderpal Dhillon explains that even if you’re not working regular hours, try and set small goals for yourself throughout the day. Additionally, try to designate areas for work and relaxation. Unlike the clear delineations between work being in an office, and relaxation being at home, working from home blurs those lines. Having spaces for both activities will help you stay focused when you need to and relaxed after work hours.

Pay Attention to Your Bad Habits

Dr. Maninderpal Dhillon also suggests becoming aware of unhealthy coping mechanisms. The coronavirus pandemic has led to a collective loss of normalcy, and many people are grieving. While you may have leaned into indulgences in the first few weeks or months of the pandemic, it is in your best interest to re-direct towards healthier habits as soon as you can. If you turned to snacking, drinking, or watching endless hours of programs on Netflix, it is essential to incorporate healthier coping mechanisms. He suggests exercise (strength training, yoga, running), going for walks, practicing meditation or mindfulness, journaling, or learning a new hobby (embroidering, drawing, home projects).

Likewise practicing meditation and training yourself to focus on the present moment can be transformative in reducing the stress and anxiety associated with an uncertain future.

Change Your Diet

Another important aspect of your mental health is your physical health — what you eat matters. Maninderpal Singh Dhillon knows how easy it is to lean into the comfort of food, but explains that high sugar, carbohydrate, and saturated fat foods will leave you feeling tired and lethargic, which can negatively impact other areas of your life. Instead, he suggests trying new recipes, experimenting with healthy foods, and making an activity of cooking. Healthy, whole foods don’t need to be bland and boring, it just requires a bit of intentional effort. Learning a new recipe will also give you the satisfaction of making something new.

Stay Socially Connected

Lastly, Dr. Maninderpal Dhillon DO encourages everyone to stay in close touch with their loved ones, even when they are unable to see them. It can feel comforting to turn inwards during a difficult time, to cut off ties to loved ones, but he explains that you need them now more than ever. Even if it’s a Zoom call, FaceTime, or Hangout, face-to-face conversation through video chat has numerous benefits over texting, email, or phone calls.