M-m-m-my Coronavirus Guide to Keeping Our Sanity
Over the past weeks, panic buying, hoarding, and the spread of misinformation have given many people elevated levels of anxiety – and for those with pre-existing mental health conditions, the current pandemic may feel overwhelming. For many of us, the combination of food insecurity, income instability, and health concerns may feel unbearable. With the recent recommendations for social distancing, many who already felt isolated are worried about decreasing what already felt like not enough supportive contact. I hope that this post will provide some helpful tips for maintaining our mental health and building resilience in the face of adversity!
Manage Information Intake
Right now, social media and the news are inundated with stories about the virus. We are constantly being bombarded with information – new infections, new closures, new shut downs. It’s helpful to limit exposure to the media to what you absolutely need to know and leave the rest for a time when you feel you have more capacity to manage. It’s also helpful to fact check the information you read – unfortunately, some unhelpful/inaccurate information is circulating that significantly increases anxiety! Check with the CDC, the WHO, and other reputable sources if you have questions about the virus. Ask yourself – is this information serving me right now? If not, change the channel/click a different link/walk away.
Remind Yourself – This is Preventative (And Temporary)!
It’s helpful to remember to reframe in moments of panic – we are moving towards social distancing and closures in order to reduce the strain on the healthcare system in a preventative way, not a reactionary way! We are coming together as a community in order to protect the most vulnerable among us – most of us, if we get sick, will recover. The extreme measures currently being taken are to protect the elderly, the very young, the immune compromised. This will pass, and we will be able to resume normal life – It can be hard not to have a timeline, but we will get there! Every disease runs its course, and this one will, too.
Keep Your Routines
In order to preserve a sense of normalcy, it’s helpful to maintain your regular routines – that means getting dressed in the morning, eating regular meals, and trying to do the things you normally do in the community from the comfort of your home. Is the gym part of your routine? Many gyms and yoga studios are offering free virtual classes right now – move some furniture out of the way and get to it! Used to social time with friends? Skype or Facetime your group! We keep using the words “social distancing,” but I encourage you to reframe it as physical distancing – let’s keep the social life going! If you live alone, it’s important to keep calling, and video chatting with your friends and family – texting and social media are great for what they are, but they’re no substitute for voice/eye contact! If you live with others, now might be a great time to introduce a house game night – board games, card games, and charades are all great ways to connect! If you have small children, helping them keep their routine will be crucial for them and for you – structure the school hours as a normal school day for school age children, and for preschool/toddlers, create a routine similar to daycare – for example, learning (alphabet, counting, etc.) in the morning, arts and crafts before lunch, naptime, music time and outdoor play in the afternoon. Try to maintain your regular sleep schedule and get outside for some sunshine when you can!
Take Advantage of Extra Time!
I’m always a big fan of finding the silver lining, and one silver lining in working from home is the time we gain back from not having to commute! How can you make the most of those extra hours? Is there a project you’ve been wanting to get to around the house? Do it! A skill you wanted to learn? Now’s the time! Something you used to have time for but have fallen off of? Get back to it! Pick up that old guitar, learn a new language, read a book! Now is a great time to tune inwards and find the activities you really love.
Use Your Resources!
Here’s a brief (but by no means comprehensive) list of some of the free offerings available on the internet right now – take advantage of them!
Down Dog (yoga app) - free until April 1st
Headspace (meditation app) - has some free content for everyone, and is entirely free to healthcare workers and teachers
Planet Fitness - offering free Facebook Live 20-min workouts
305 Fitness - offering free YouTube workouts
Metropolitan Opera – Free streaming
Dropkick Murphys, John Legend, Chris Martin (and I’m sure others)– Free concerts streaming
Scholastic – free online courses
Most importantly, keep checking in with yourself and your loved ones – if you feel you (or a loved one) needs to check in with a professional, many providers are offering telehealth services during this time (The Healing Tree included – we are all available for telehealth!). Most insurance companies are making exceptions to exclusions for telehealth during this time, so don’t let that be a deterrent! If you’re noticing increases in anxiety or depression or problematic behaviors (alcohol/drug use, picking, irritability, etc.), reach out to a trusted friend or professional. There’s nothing wrong with asking for help, particularly in trying times like these!