Across the globe, the majority of people have had to adapt to an entirely different lifestyle within a matter of weeks due to the COVID-19 pandemic. For many individuals, this sudden change in routine can trigger stress, anxiety, depression as well as paranoid and irrational thought processes. It is a novel situation which we are all trying to navigate together.
In this article, 10 tips are provided to help combat the negative emotions and thoughts that can arise due to the COVID-19 outbreak.
- Create a consistent routine: although you may not be getting up in the mornings and going to work or dropping the children off at school, it is still important to incorporate some form of structure in your day. This may involve creating a different daily routine for yourself and your family. By having a structure in your day and self-imposed deadlines, your mind has something to anchor to and focus on throughout the day. Instead of waking up in the morning full of uncertainty and anxiety, focus on your action plan for the day ahead.
- Segregate your space: whether you are working from home or simply being at home, it is crucial to separate work space from downtime space from sleeping space. If you are working remotely, try to carve out a space where you can set up your desk, laptop and other work supplies. This will help provide physical as well as psychological distance when it is time to turn off the laptop and enjoy some downtime.
- Start a new hobby: perhaps now is the time to think about cultivating a new hobby. It is vital to be able to focus your energies on a productive outlet or goal. With your mind focused on a new activity, you will have less time to ruminate on the current situation which could exacerbate feelings of anxiety.
- Invest in education: many universities and online platforms are offering courses and online programs for free or discounted. Check out what online activities and programs you can be a part of and learn a new skill today!
- Continue to exercise: although gyms are closed, jogging tracks and walking areas restricted, invest in yourself through buying at home gym equipment as well as creating a space at home conducive to working out. It is important to stay mentally and physically healthy. Working out could also be a welcome distraction and give the thinking mind a much needed break.
- Be mindful: it is perhaps important now more than ever to focus on your mental health and well-being. If picking up a new hobby is too daunting at this time, simply focus on activities that help you relax and that you find enjoyable, such as reading or meditating (check out Psychmind’s in depth article on the benefits of regular meditation practice). After all, by simply relaxing, you are reducing stress and boosting your immunity! It is also important to recognise when you are having irrational thoughts and understand what triggers them. We have a natural tendency to catastrophize situations and imagine the worst case scenario. It is important to take deep breaths and replace illogical thoughts with more rational ones.
- Socialize during social distancing: social distancing goes against our very DNA. Human beings are social creatures by nature. This can be a very isolating, lonely time for many individuals, particularly those who are far from friends and family. Socialising acts as a buffer against many stress related illnesses. Therefore, it is crucial to continue to form and nurture connections with others. Although communicating digitally is not quite the same as face-to-face interactions, it is still conducive to our mental health. Check out Skype, Zoom, ToTalk, Houseparty and other apps to connect with loved ones!
- Sleep well: although many out there may be feeling stressed which could impact sleeping patterns, it is important to try keep up a healthy sleep schedule. Try out different night time routines and find the one that puts you in a relaxed, calm state before going to sleep.
- Eat well: continuing to eat a balanced diet consisting of three meals a day is important in keeping up a regular routine and ensuring your body stays fit and healthy.
- Beware of the media: whilst it is important to turn to news sources for informational purposes regarding COVID-19, it is equally important to understand that the media has always and continues to produce sensationalised stories. It is important to choose your news outlets wisely as well as to monitor the amount of time spent checking the news and online media.
In relation to the last point, it is also important to question the stories we hear and to derive our own conclusions regarding the short term as well as long term impacts COVID-19 is having. Although there is no denying that COVID-19 is a pandemic affecting thousands of individual’s, it is still within our power to choose how we react to it. We need to remain ever vigilant and thoughtful. We need to consider how COVD-19 will impact us today as well as how our reactions and decisions today will affect those in the future.
As Viktor E. Frankl, a well-known psychologist, once stated, “The last of the human freedoms: to choose one’s attitude in any given set of circumstances, to choose one’s own way. And there were always choices to make. Every day, every hour, offered the opportunity to make a decision, a decision which determined whether you would or would not submit to those powers which threatened to rob you of your very self, your inner freedom; which determined whether or not you become the plaything to circumstance, renouncing freedom and dignity…”
Let us continue to make choices during this difficult time that remain true to ourselves, are in line with our freedoms and conducive to our dignity.
