We're All In This Together
Hello everyone!
Many of us are worried about COVID-19. We might feel helpless, sad, angry, or worried about the future. I thought I would write a little bit about how to take care of yourself during this difficult time of uncertainty.
Photo credit: Indre Cantero Photography
https://www.indrecanterophotography.com/
Here are some things that I think might be helpful for you to do:
1. Have a schedule. If you work from home, lost your job, or have unstructured time, I think it’s important to keep a daily routine. Set your alarm at a certain hour and get out of bed. Shower, get dressed, complete your morning routine, and eat healthy meals and snacks. Set yourself daily tasks you want to accomplish and work hard to complete them.
2. Limit your news intake. It is very important to stay connected and know what is going on; however, it is not necessary to stay on the phone or watch TV non-stop. Hearing constant reports about the illness and death caused by coronavirus can be hard to take and is not going to help you feel better. Try to limit your news exposure as much as you can. Maybe you can check the news in the morning for 10 minutes? One hour? If you do end up watching the news, please try to pay attention to positive news instead of only focusing on negative and fear-producing reports. Here are some happy websites to go to if you are sick of reading articles about the virus:
3. Focus on the things you can control. I think it’s important to recognize that we are not helpless. We can always choose our response. Focus on the things you can do, instead of something you cannot control. Work out. Eat healthy. Take your medications and vitamins. Maybe it’s time for spring cleaning? Wash your hands. If you have to work and leave your home, use protective measures such as masks and gloves and wash your hands frequently.
Maybe start a new tech project? You can find more about it here:
https://www.fastcompany.com/90482591/stop-watching-netflix-and-tackle-these-8-tech-projects-instead
4. Stay social. In times when we are asked to social distance, we still need to find a way to connect with others. FaceTime or call your friends and family members. Start a chat with friends and send funny memes. Join a discussion group about something positive or funny. Record a funny video and send it to your friends.
5. Get outside and/or exercise. We need to follow the recommendations of health authorities; however, you can still go out for a walk or a jog. Exercise helps your mood and physical health. Even if it’s just 10 minutes, still get outside and get some fresh air. You can also exercise by taking YouTube classes, using a fitness app, cycling, or jogging.
6. Reframe negative thoughts. Instead of saying, “We need to be afraid. I cannot leave the house. I better buy all the toilet paper and food” or “I refuse to live in fear and will live my life as usual and not take any precautions,” maybe you can say something like this: “I might be fearful and not know what is going to happen, but I will focus on what I can control now and I can take precautions for myself and those who are vulnerable.” Remember, things will get better eventually, and go back to normal; the world is not collapsing. Reframe your catastrophic thinking.
7. Do something kind. If you’re not under strict isolation rules yourself, and you’re in a position to do so, find ways to support those in need by offering to run errands and collect supplies for them. My daughter and I decided to write a letter to the staff at the hospital where she was born. She also wants to bake some cupcakes for the paramedics. Maybe you can mail a postcard to a friend. Draw something. Record a funny video and send it to your friends and family members.
8. Meditate and relax. It is important to find ways to help yourself feel better, such as doing a relaxation exercises and guided meditation practices. There are tons of those on YouTube or on apps like Headspace, Calm, Breathe, Mindfulness, etc.
9. Keep it intimate. I think being intimate with your partner might release some anxiety and stress. If you have all of this time, why not try a new position or two…or a new sex toy, perhaps. We really make our sex lives as interesting as we want.
10. Keep drinking, drugs, and smoking to a minimum. I know that some of you enjoy recreational drugs and I will not get into a discussion with about whether you should use them or not. But maybe you can try to limit them to a minimum. Maybe smoke one joint in the morning and one at night? Doing these unhealthy things might not only negatively affect your mental health, but can also make you more susceptible to the virus if your immune system is down. If you need to attend a meeting, AA is having them online: https://www.aa-intergroup.org/ or https://virtual-na.org/.
11. Set boundaries at work. If you are working from home, home/work boundaries can blur. Avoid burnout by setting strict limits at work to avoid becoming overwhelmed. Take your breaks. Even a 10-minute walk during your shift is calming and improves vital energy and focus. Log off when you are supposed to.
12. Improve your skills. If you were recently laid off, maybe you can focus on ways to boost up your resume and take a free course. You can find them here:
13. Apply for unemployment insurance if affected (800-244-563): https://www2.illinois.gov/ides/Pages/default.aspx
14. Take a happiness course. Yale professor Laurie Santos is offering a happiness course, in which she explains the science of wellbeing. It is free! You can find it here:
https://www.coursera.org/learn/the-science-of-well-being
15. Learn how to talk to your children about the virus. Being a parent, I struggle explaining to my daughter why she cannot go to Disney or have her birthday party at the bouncy place. You can read more about how to talk to your children about the virus here:
https://www.aaets.org/helping-children-cope-emotionally-with-coronavirus
and here:
16. Reach out to professionals. If you feel that your mental health symptoms are difficult to manage, please reach out. Most mental health therapy offices offer a telehealth option. You can reach out to us or use your Employee Assistance Program (EAP) if your company offers this. You can also reach out to The Illinois Warm Line (peer support, 866-359-7953), SAMHSA’s Disaster Distress Helpline (800-985-5990), or National Suicide Prevention Lifeline (call 800-273-TALK or text ‘connect’ to 741741).
17. Be informed. Follow the protection and prevention tips given by medical professionals, national medical authorities, and your own medical doctor. National number (800-232-4636) or Chicago number (773-894-2960). Information can be found here: https://www.cdc.gov/
The Anxiety and Depression Association of America has a dedicated coronavirus page:
https://adaa.org/finding-help/coronavirus-anxiety-helpful-resources
Homework: Try to follow at least one recommendation on my list.
We are in this together my friends! Talk to you soon!
Asta