Mental Health

With the popularity of COVID-19 and the inevitability of social distance and remote work, let's take a look at 10 tips for maintaining mental health.


  1. Try to live a regular life.

  2. Set the time to wake up and go to bed.

  3. Bask in the sun.

  4. Move your body.

  5. Set a mealtime.

  6. Trying to interact with people.

  7. Take time for your hobbies.

  8. Maintain the quality of your sleep.

  9. Get reliable information about COVID-19.

  10. Don't let your anxiety or stress get the best of you and turn to a counselor.

1. Try to live a regular life

Even if you work from home or work from home, set a routine for yourself that you will do every day. By doing so, your body clock will become more stable and working. Set aside time for a few activities that you do each day, such as working from home, studying, calling friends, or cooking.

2. Set the time to wake up and go to bed

Set a wake up and bedtime that works for you and try to maintain a consistent sleep rhythm. Getting up and going to bed at a certain time is the most important thing to keep your body's clock stable and working.

3. Bask in the sun

Spend a certain amount of time outdoors each day (in a place where you can be alone, avoiding three dense situations: closed, dense, and close). For example, you can sunbathe on the balcony or in your own garden. Even if you can't go outside, spend at least two hours at the window to have some calming time. Also, try to get some sunshine in the early morning hours, even for a short period of time. Morning light is essential to set the time of the body's internal clock.

4. Move your body

Get some exercise every day. A short workout or even a simple stretch is fine. It's ideal if you can work out in the sun, but you can also do it indoors using online fitness videos and apps. If possible, do it every day at the same time.

5. Set a mealtime

Eat your meals at the same time every day. There may be times when you don't want to eat even when it's mealtime, but a small amount is good and you should get a mouthful of something.

6. Trying to interact with people

Interacting with people, even during periods of social distance, is important. Try to communicate through video chats and voice calls - even text-only conversations like LINE, where messages are exchanged in real time, are fine. If possible, have an opportunity to communicate at the same time every day.

7. Take time for your hobbies

Add some time for your favorite things and hobbies to your daily cycle. For example, watching a movie or drama, reading a book, doing yoga, stretching, or trying a new dish. If you play games or other games, avoid them at night when they are close to bedtime.

8. Maintain the quality of your sleep

Avoid naps during the day, especially late afternoon naps, to avoid interfering with a deep night's sleep. If you must take a nap, limit it to no more than 30 minutes at most. Also, avoid exposing yourself to bright lights (especially blue lights) at night. This includes computer and smartphone displays. Blue light reduces hormones that are essential for sleep.

9. Get reliable information about COVID-19

There is currently a lot of information about the coronavirus COVID-19. Some of this information is called fake news, which has no scientific basis and only fuels anxiety. As a concrete example, don't be misled by social networking site rumors that don't have an obvious source of information. Also, when looking up information, try to set a time, for example, 15 minutes each morning and evening. Being stuck in a vortex of information for long periods of time can be stressful.

10. Don't let your anxiety or stress get the best of you and turn to a counselor

Stress during social distancing, anxiety about infection, and worries such as job losses and layoffs... With the spread of COVID-19 infection, panic and anxiety are not strange, but a normal human instinctual response to confront a crisis. Don't let yourself be alone in thinking that you are the only one with something wrong, but use the consultation services of the government and NPOs.

Information on mental health and various consultation services

This is a mental health portal site for working people operated by the Ministry of Health, Labour and Welfare.

E-mail consultations with industry counselors and other experts are also available.

This site is operated by the NPO (Specified Nonprofit Organization) Tokyo Mental Health Square.

They offer low-cost counseling and free telephone counseling for your concerns.