The current upheaval to many of our daily lives as a result of the COVID-19 outbreak is something we as a society have never experienced before. Every person is affected directly or indirectly, by stay-at-home orders, closures of stores and restaurants, financial shifts, and the spread of the illness. It’s easy for those who do not typically struggle with anxiety or depression to feel the stress of this moment in the world.
This makes the call to care for our mental health that much more important. But how can we do that when many of us are stuck at home? Here are a few ideas that may help you not only to get through this crisis, but perhaps to begin to thrive in the midst of and as a result of it. Engaging in items on this list can create opportunities to change the way you approach your life for the long-term.
Reducing Anxiety
Limit your media intake. The public health crisis is constantly changing. Every news media outlet is producing massive amounts of coverage of anything and everything having to do with the coronavirus. It makes sense that many of us would want to follow these updates through the news. But this can easily turn into constantly checking headlines or social media, feeling our anxiety rise with the second.
Create a limit for yourself on how much time you’ll spend on social media, news websites, or even watching TV coverage of coronavirus. Choose a certain time of day when you will check and set a boundary to limit how long you’ll read or watch.
Incorporate deep breathing and meditation practices. Breathing and meditation can be a helpful way to calm the panic response that surfaces with anxiety. If you notice yourself experiencing physical symptoms of anxiety, focus on taking a few deep breaths, allowing the air to move down into your abdomen.
Guided meditations, which can be found on YouTube or through various apps, can be helpful to direct your mind to focus on your breath. Many of these resources offer options for children as well. For example, many mobile guided meditation apps such as Headspace and Sanvello are offering free access to services during the crisis.
Practice gratitude. One of the greatest protections against anxiety is to focus on appreciating what you currently have. Spend time daily reflecting on areas of your life for which you can be grateful. If this crisis has allowed you more time to spend with family or focusing on tasks at home, find thankfulness in that. Begin a list or a gratitude journal that helps you consistently keep track of the positives in your circumstance.
Self-Care
Go outside. Even if you are in a community that has required its citizens to stay at home during this crisis, those orders often allow for physical activity outside. Use this extra time to go for a walk or run. Take your kids out on a bike ride or walk around the neighborhood. Play or relax in your yard together. Spending time in nature offers a multitude of mental health benefits, so why not take advantage of those now?
Practice active rest. Much of the reaction I’ve seen from people who have the privilege of being able to work from home is to rejoice in the fact that they get to catch up on their Netflix queues. While there’s nothing wrong with watching a good show from time to time, spending a whole day bingeing on TV can lead to feelings of guilt or lethargy. You might not have done anything during the day, but you still feel exhausted, whether from staying up too late watching your shows or the strain of so much screen time.
Instead of doing those things that seem like rest but are actually draining, lean into habits that provide actual rest for you. Allow yourself to sleep in or take a nap. Read a good book. Pray, spend time reading the Bible, or practice other spiritual self-care. Spend lazy hours talking with your loved ones or playing board games. Letting your mind and body catch up on rest from the frenzied pace of normal life can be an incredible blessing during this season.
Exercise. As mentioned earlier, walking or running outside is an easy way to get out of the house while still following guidelines for health and safety of others. Get into the practice of taking a short walk daily. If you’re used to a commute to work, “walking” to work by strolling around the block can be an easy way to set boundaries at the start and end of your work-from-home day.
What if you usually go to the gym to get in your exercise? Look for opportunities to do those same exercises from home. Free videos on YouTube (like Yoga with Adriene) or subscription programs (like OpenFit) offer at-home workouts that you can do from the safety of your living room.
Social Connection
Call a loved one every day. Just because we’re “social distancing” doesn’t mean that we have to cut off all connection with the people we love. I was inspired by a recent blog post by Marnie Ferree to get out my phone and call one of my loved ones on a daily basis. This can be a family member, friend, coworker, or other member of your community that can help you feel connected within the craziness. Reach out to someone you haven’t connected with for some time and catch up on how they’re doing, offering your empathy and support in response.
Write notes of encouragement. Have you ever received a handwritten note in the mail? It can be heartwarming to receive words of encouragement. Why not spread the love during this time with the extra minutes we may have in our day? Write notes to medical professionals who need support, friends who you know are feeling financial strain, or just to maintain connection with those you love.
Have a family game night or scavenger hunt. The busy pace of life can prevent families from being able to spend quality time together on a more regular basis. This period of extended time at home creates an opportunity for family members who don’t often get to see one another to spend quality time together. As tempting as it may be to all sit in front of your individual screens, coordinate an evening where you play a game together or create a scavenger hunt through the yard or neighborhood for different items.
Use technology creatively to connect. Video messaging platforms have allowed people to continue to connect when they are thousands of miles apart, so of course they can be used to connect with people who are just down the street. Have a coffee date with a friend by brewing your own cups and then sitting down to chat. “Go out” for drinks with your friends virtually. Play a cooperative game with friends on a video gaming console or with various apps that allow you to connect in different locations.
Volunteer or donate. As a follow-up to the gratitude practice, you may find yourself recognizing how blessed you are in comparison with others. Although it may seem like you can’t do much while you are cooped up at home, there are plenty of ways you can serve and bless those who are dealing with more difficult circumstances. Many local charities are accepting financial or material donations to support those in need. Hospitals and medical facilities are accepting donations of certain medical supplies. Many food pantries are still open and collecting dry goods. If you have extra disinfecting wipes, hand sanitizer, or even toilet paper to share, consider offering it to neighbors of yours who may not have those supplies.
Notice the Positive
Reflect on what you’re learning. Ask yourself what you may be learning or observing during this drastic change in circumstances. Can this new perspective or knowledge impact the way you live your life in the future? How might you want to change our daily habits as a result? For instance, perhaps you’ve enjoyed having extended time with your household and want to make that a priority in the future. Perhaps you’ve discovered a new hobby or interest that will shape how you spend your leisure time once this crisis has passed.
Focus on others. Often, this goes hand-in-hand with the suggestion of volunteering time or donating supplies. When you shift your gaze to others who are in need, you are more likely to feel grateful for what you have and relieved of anxiety. Pray for those in your community specifically, and ask others who you might pray for them. Identify ways you can love or bless the people in your community using a strategy listed above.
Search for acts of kindness. The moments that have floored me most throughout this crisis have been the acts of kindness I’ve witnessed that offer hope and joy to others in the midst of chaos. Keep your eyes open for ways in which your community might be carrying out some of these gestures. Brainstorm ways you might be able to participate in those acts of kindness. Search for lists of ideas or become inspired by news coverage of these choices people are making to bring hope.