We will be completely honest with you---they didn’t have a class in grad school on how to help people through a pandemic or “stay at home” situation. This is uncharted territory for ALL of us. Even though we are the psychological experts, we too are feeling the fear, uneasiness, and anxiety of these uncertain times. I know you are probably thinking “Oh great, even my psychologist is freaking out, now what do I do?!” While we are also having these feelings with you, the good news is that we actually do have the tools (and you do too!) to take care of ourselves right now. When we go back to the basics, we will be able to effectively and safely navigate these incredibly stressful times. Here are our top 10 tips!
Keep a consistent routine. Many of us are experiencing a disruption in our regular schedules. Because of this, it can be easy to take a “vacation” from having a routine. However, we know that keeping a consistent routine can actually be a great tool for managing stress, anxiety, low mood, etc. Create a routine for your day that is similar to your typical day. Wake up, get dressed, complete daily hygiene tasks. Write down your schedule and set intentions for your day making sure you are creating time for both work and self-care. This does not have to be rigid and should include some flexibility.
Get adequate and consistent sleep. Although many of us are experiencing a disruption in our typical routines, it is essential to maintain a consistent sleep schedule (think going to bed and waking up around the same time each day and sleeping an appropriate amount of time). Poor sleep hygiene will make us more vulnerable to stress, anxiety, and low mood. If you are having a difficult time falling or staying asleep, consider using a meditation app, such as Headspace or Calm. If you are having difficulty with sleeping too much, set an alarm (and refrain from hitting snooze!) and make sure your first activity in the morning is something you look forward to (enjoying a cup of coffee, listening to your favorite song, calling a friend, etc.).
Eat mindfully. Eating regularly throughout the day is another way to reduce our vulnerability to stress and intense emotions. It is important to mindfully check-in with our hunger and fullness cues and to honor them accordingly. Plan to eat at regular times throughout the day. Be aware that social isolation and “stay at home” orders can trigger disordered eating behaviors even for people who have not struggled with food issues in the past. Food can serve as a form of comfort during such uncertain and anxiety-provoking times, which might lead to restrictive or overeating patterns. The fear of food scarcity can also trigger people to feel out of control with food, which may be a sign that eating has been too restrictive in the past. No matter what is coming up for you in regards to food, practice kindness and grace towards yourself, and seek support as needed.
Physically isolate, not socially isolate. Social connection is another protective factor that can help reduce anxiety and improve mood. Although we need to physically isolate and stay at home to flatten the curve, we can still connect socially via technology (let’s all take a moment to be grateful this is happening in 2020 and not 1994!). Yes, connecting via technology is not the same as connecting in-person. However, it is important to stay emotionally connected even when physically separated and we can do so by getting creative. Hang out with family or friends using video chat. Take out a pen and paper and write a letter to send to a loved one in the mail (yes, snail mail!). Text or call an old friend you have lost touch with. Focus on staying emotionally connected to others.
Intentionally move your body. Moving our bodies is a great and effective way to manage stress. Notice we said to intentionally move your body and not exercise. When we engage in intentional movement, we shift our focus to how it feels to move our bodies versus putting unnecessary pressure on ourselves to have some (unhelpful) end result (e.g. burning calories), which can actually cause us to resent movement. Movement does not need to be big or militant. It can be as simple as focusing on the movement of your breath or walking to your mailbox. Ask yourself “What type of movement brings my body joy?” and do that. Intentional movement is enjoyable (not a punishment) and can greatly improve your mood and overall well-being.
Be mindful about social media use. Like we mentioned earlier, technology is very helpful in many ways, but it can also be problematic when we have such easy access to it 24/7. It is important to stay informed and connected, while also being thoughtful about limiting the amount of exposure you have to distressing or anxiety-producing information on social media platforms. Focusing on factual information (such as from the CDC ) versus anecdotal information that sometimes occurs on social media sites can lessen anxiety. You can also use this time to pay attention to the accounts you follow or interact with and unfollow accounts that cause you anxiety or lower your mood.
Acknowledge and allow ALL emotions for yourself (& others). As we discussed in our previous blog post “5 Ways to Tame Unpleasant Emotions,” it is important to acknowledge your feelings and feel how you feel without judgment. These are unprecedented times which means we are going to feel a lot of uncomfortable and unpleasant emotions. Practice validating your emotions by telling yourself “It makes sense I feel this way” versus trying to avoid or suppress your emotions. When we acknowledge our feelings and allow them to come and go like ocean waves, we actually reduce their intensity (which is exactly what we want!).
Find helpful forms of control. When things are feeling completely out of control, focusing on things we can control can help ground us and bring a healthy sense of stability. Organize a drawer or closet, get rid of old clothes, build something, learn a new skill, create to-do lists. Practice grounding or meditation exercises. There are many healthy ways to practice control especially in unpredictable times.
Practice gratitude. As we posted in our previous blog post “Gratitude--what’s the big hype?” gratitude is a powerful tool to improve overall well-being. Practicing gratitude has been linked to more energy, less anxiety, improved mood, better sleep, feeling more connected to others, and even fewer physical health issues just to name a few. We can practice gratitude even while quarantined. Start a gratitude journal or write a letter of gratitude to a friend or family member. Spend time reflecting on what is going well in your life versus what is not going well. Share your gratitude with others. If you are spiritual or religious, practice gratitude by praying or meditating.
Be gentle with yourself. Remember that we are all in this together. This is uncharted territory. Have realistic expectations for yourself (don’t feel like you need to publish a New York Times best seller or come up with a new invention). Go back to the basics and know that it is okay to have doubts and uncertainties during these times. Remember that there is no such thing as perfect, and there will be days that feel more challenging than others. Practice compassion towards yourself and know you are not alone!
If you are noticing that these tips seem hard to implement right now, consider getting some extra support and schedule an appointment for individual therapy via telehealth.
We are here to help Embolden YOU!
