Six steps to get yourself through Victoria’s fourth lockdown

As for rituals, Mitchell is a fan of weaving music through the day to help manage mood. For example, you might mark the end of your work day by turning on upbeat or calming music – whatever mood you’re looking to create. There are so many rituals you could introduce, be it stretching, meditating, preparing tea, walking, sitting in the garden or journaling. “Now is an opportunity to slow down and appreciate those small things,” Mitchell says. It can be simple as getting dressed. And don’t forget that a “fake commute” is a great way to transition between work and non-work when you’re staying at home.

The timings are entirely up to you, Mitchell says. Some rituals may occur at set times – like your meals – and others might be hooked on more fluid indicators, like finishing a work task or school activity with your child. “It’s not one-size-fits-all, you understand what function any of these activities play in your life.”

Get outside

We’re allowed up to two hours of exercise a day, so make the most of that time – and don’t let the cold put you off. Firstly, we know that exercise supports our physical health and immune system, but it’s also a very effective mood-booster, with the ability to help relieve stress, sharpen our minds and reduce symptoms of depression and anxiety. There are so many ways to get moving outdoors: go for a run, walk the dog, kick the footy, throw a frisbee. “You have to be a bit more creative … [but] use that opportunity,” Mitchell says.

There are other important perks to getting outside. Mitchell explains that being around nature relaxes us, and you can get that effect whether you’re at the local park or sitting among the pot plants in your courtyard. Mitchell adds that looking to the horizon, as opposed to objects and screens immediately in front of us at home, also activates the calming response in our body. Plus, low vitamin D is linked to depression. “So having your dose of sun, even in winter, is a really good thing,” Mitchell says. And you’ll probably find you’ll get a sense of social connectedness when you’re out in your neighbourhood.

Tend to your relationships

Looking after your relationships at any time is important, but when we’re under more stress, we’re not always our best selves, so make an effort to check in with those in your household, whether it’s your partner, kids, housemates or parents. “Talk about how you’re doing rather than it coming out as being annoyed at some trivial habit,” Mitchell says. “Be kind and patient and support each other.”

And remember to check in with friends and family outside your home, too. Do you know someone living alone who might be struggling? Someone who might need some cheering up? Try to call at least one person a day. It also gives you a chance to compare notes to find out how others are coping.

Mitchell explains that looking after your relationships is key to wellbeing because it helps us to better cope with life challenges. Oh, and give your pets a squeeze: nothing beats that furry comfort.

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Make time to lose yourself

The key here is to embrace play, in whatever form that takes for you. It might be board games, dancing, watching a movie, reading a book, knitting, gardening. “We cant spend all our time thinking about lockdown,” Mitchell says. “We need to be able to unhook our minds and let it roam free. Our creativity comes from this as well.”

Where you don’t want to lose yourself is on social media or with news consumption. Mitchell recommends setting time limits: “It might be you allow yourself to scroll to your heart’s content between 5-6pm … then stop unless it’s giving you joy.” Scrolling on craft websites is different to grumpily comparing yourself to interstate friends holidaying in Queensland.

Embrace the joys of food

Food is far more than just fuel, Mitchell says. It can foster creativity and social connection, and of course, it provides nourishment and it gives us an activity to do.

It’s also OK to find comfort in food. This might be a time when you drink an extra glass of red wine or eat more ice-cream. “If you have a day when you maybe aren’t as conservative as you would be around food, don’t panic, don’t beat yourself up,” Mitchell says. If you’re craving something, there is probably a reason – be it a physical or emotional need – so listen to your body. The key is to be intentional about how and what you’re eating, Mitchell says. It’s true that having a balanced diet does lead to better physical and mental health, so try to eat well when you can, but the occasional splurge won’t hurt. If you’re struggling, call the Butterfly Foundation on 1800 334 673.