It’s natural to feel anxious, worried and helpless while social distancing during the COVID-19 outbreak.
However, there are many different things you can do to reduce your stress and stay grounded amidst these uncertain times. Follow these practical tips to take control of your well-being and boost your physical and mental wellness.
Stick to Your Routine
Your typical daily routine probably consists of things like getting ready in the morning, getting the kids off to school, going to work, exercising before or after work, eating dinner and spending time with loved ones in the evening. Nearly all of those steps are impacted by social distancing.
Maintaining as much of your routine as possible can provide a sense of comfort and control during these unusual times. While life feels chaotic right now, especially if you have to work from home and/or keep young children occupied, a routine that feels somewhat familiar will provide everyone with structure and a sense of security.
- Try to wake and go to bed at the same time as you did before.
- Shower and dress in the mornings and have your whole family get dressed rather than hanging around the house in messy hair and pajamas.
- Continue to eat meals on the same schedule.
- Create a workspace for you and school space for your kids, and try to use those spaces only during work and school hours.
- Exercise a little bit every day, even if it means just stopping what you’re doing and stretching for 30 minutes or taking a walk around your neighborhood (following social distancing guidelines).
Gain physical and mental wellness by registering for one of our new virtual classes, or complete a 3-minute cardio workout using a sturdy chair, with guidance from our Pulmonary Maintenance Program nurse coordinator, Kim Crilly.
Limit Your News Consumption
There’s a constant stream of news and updates about coronavirus coming from the media and our social media feeds. We believe that getting as much information as we can will provide answers and alleviate our fears.
But that can often translate into obsessing over the news and spending three or four hours each day staring at our screens. That heightens your stress response to an already stressful situation. It’s important to stay informed, but it’s equally important to put your media consumption in check.
- Limit how much news you consume to about one hour per day. You can break that up into 20 minutes in the morning, afternoon and early evening.
- Avoid checking the news right before bed. Instead, try meditating or listening to music to prepare yourself for sleep.
- Put your phone in another room while you work, and don’t leave your phone by your bedside.
- Customize your social media feeds and mute or unfollow people who share inaccurate or excessively alarming news.
- Follow social media accounts that lift your spirits and make you feel good.
Keep in Touch to Combat Isolation
Social distancing is a new and challenging experience for all of us. Humans are social creatures, and studies have shown that isolation can impact your physical and mental well-being.
Staying connected with the people you care about allows you to share your feelings and relieve stress. Fortunately, technology has made it easier than ever.
- Call, email and text your friends and family members, even if you’re just saying hi.
- Aim to have a meaningful connection with at least one person outside your household every day.
- Use video conferencing tools like Facetime, Zoom, Skype or House Party to host virtual group chats, dinner parties or bedtime stories. Some applications even have features like group trivia and other games.
- Send someone a good old-fashioned handwritten letter, which can be a particularly gratifying way to communicate with older relatives who aren’t as comfortable with modern technology.
Beware of Distress Reactions
Difficult and unusual circumstances like the coronavirus pandemic can lead to erratic and impulsive behaviors that psychologists call “distress reactions.” They can include trouble sleeping, paranoia, anger, excessive drinking, binge eating, interpersonal violence and others.
Dealing with distress isn’t easy. Take a moment to focus on your behavior and see if you recognize any extreme conduct that might signal distress. That’s the first step toward regaining control of your mental well-being.
- Focus on things you can control, like washing your hands, wearing face masks when you go outside and remaining six feet away from others.
- Start a mood board containing pictures and words about things you want to do and places you want to visit when the pandemic is over.
- Make time for yourself, especially if you’re busy caring for others. Do one thing for yourself every day.
- Find ways to help others, whether it’s making face masks, thanking our frontline heroes, mowing your neighbor’s lawn or just listening to a friend or neighbor in need.
- If your symptoms of stress and anxiety are interfering with your ability to function, talk to a mental health professional.
If you need to speak with someone about your stress and anxiety, you can call Montgomery County’s Crisis Center, available 24-hours a day, at 301-777-4000.
Holy Cross Health is ready to serve you during this time of need. Watch our vice president of medical affairs, Rhonique Shields, MD, provide helpful tips on how to protect yourself and your loved ones.
Holy Cross Health presents the information in this blog as a resource for our community. It is not intended to replace professional medical advice or to endorse any particular entity or service. Personal health problems should be brought to the attention of the appropriate health professionals. These resources are provided to assist you and not to endorse any particular entity, service or event.