Whether it was the virus itself, causing a range of symptoms and health issues, or simply the policies and lockdowns, the entire pandemic has left its mark.
But what can we do about it? And what about people who still suffer to this day? Even if you don’t have long COVID, you could still be struggling with the very real physical and psychological effects that this historic period had.
In fact, research indicates that our brains went through structural changes due to the pandemic. Many people today report cognitive issues, everything from forgetfulness to difficulty concentrating, fogginess, and problems performing higher-level thinking.
If you’re experiencing the lingering effects of ‘COVID brain,’ you’re not alone. Here are five everyday practices to treat those ‘shrinking’ effects once and for all.
Research has long shown that interpersonal connection is key to a healthier, happy life. During COVID, however, these connections were cut off. We couldn’t see loved ones and friends, and when we could, it was usually under very strict rules. As a result, many people felt isolated and became depressed or mentally unwell.
Fortunately, those days are behind us.
If you feel like you lost that interpersonal spark, don’t feel so bad. You can always rebuild it. Start by slowly reconnecting with your social circles. Prioritize regular interactions, even if it’s simply shooting a text to check up on a friend or family member.
Make a weekly phone call, meet up for coffee, or strike up a random convo with a stranger. The point is to get back into the habit of regular, healthy interactions. From smiling at the cashier at the grocery store to giving Mom and Dad a call, these little steps can have very real effects on your mind and mood!
RELATED: How COVID-19 Can Change the Brain
Mindfulness isn’t just about meditating, doing yoga, or surrounding yourself with nature as you become ‘one with the world.’ In fact, living mindfully can be as simple as the way you eat your food. Rather than woof it down because you’re starving, savor each bite. Note the flavors and textures. Chew thoroughly. Meld the various foods, enjoying different combos and quantities.
Mindfulness is all about staying present, accepting what comes, and learning to let go of fleeting negative thoughts and feelings.
Whether you’re walking in a garden or staring out the window in peace and reflection, mindfulness takes many forms. The trick is to reconnect with your inner self. Let go, allow your fears and insecurities to come and go, and give your brain the reset it deserves!
Given the cognitive overload the pandemic caused many people, daily mindfulness can have profound therapeutic effects.
When you exercise, you change the chemistry in your body and brain.
This is why exercise is one of the best things you can do for overall health and well-being. In fact, research shows that something as simple as walking, swimming, or cycling is linked to numerous cognitive benefits. Regular aerobic exercise, for example, actually increases the size of your hippocampus, which is vital for learning and memory.
If you have lingering effects from the pandemic, this can go a long way!
According to health authorities, 150 minutes of moderate aerobic activity per week is ideal. So think of it as half an hour each day. If you’re just getting into it, don’t rush. Work up to 30 minutes, increasing the intensity as you get fitter.
You’ll find that regular exercise boosts your endorphins, which provide that much-needed ‘feel-good’ we could all use some more of.
RELATED: COVID Brain Fog? Yes, it is a Thing.
Sleep hygiene is just a fancy way of saying good sleep practices. During the pandemic, people were afraid, uncertain, stressed, and inevitably struggling to sleep well. For many people, these bad patterns have persisted. But here’s the good news: if you find yourself still struggling with proper sleep, you’re far from alone.
To reset your brain, start with a set schedule. Give yourself time to adapt, forcing yourself to do the same things at the same time every night, no matter when you fall asleep or wake up previously. Your bedroom should be dark, cool, and quiet. You should avoid electronic devices and caffeine, especially blue light devices before bedtime.
Try reading a book or doing deep breathing if you struggle to sleep.
If you continue to struggle from ‘COVID brain’ with no apparent solution in sight, consider talking to a doctor. You may have an undiagnosed condition, so it’s important to get to the bottom of it.
By being proactive and focusing on the daily habits you can control, you’ll be astonished at how quickly you can shake off that brain fog and get back to feeling like your pre-pandemic self!
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