Coping during Quarantine
COVID-19 has introduced: Isolation, Shelter in Place, Quarantine, Social Distancing, Physical Distancing, and #MNstayathome. We are feeling trapped, alone, scared, and uncertain. Fear of the unknown and lack of control are primary sources for anxiety. Loneliness and helplessness are associated with depression. Our routine is destroyed, and our favorite outlets are out of reach. How do we create order in these long days? What day is it anyway?
1) Structure your day - Let’s get up and get dressed maybe even brush our teeth. Make a grid for your day. It doesn’t need to have a rigid time schedule but does need an order of activities. If they suit you, include meals, work, projects, fun, creativity, nature, spirituality, and movement.
2) Connect with others – Call a friend, write a letter, or FaceTime your family member. Create a group on a media platform that supports your interests. An example could be Zoom with 5 friends who were in your running group.
3) Give the fear and frustration a place – Once a day, give yourself 10-20 minutes to think about your worries. Write them down, paint them, or punch the air. Let the anxiety have a place. Afterward when the fears arise, remind yourself that tomorrow you will again designate a time to spend with the worry.
4) Limit media consumption – Scary information is available in the form of news, social media, and the fears of others. At all times of the day, the media is running stories that can make you feel unwell. While we want to be informed and educated, choose less than 30 minutes per day for updates on the state of the Coronavirus.
5) Practice being present in the moment – While these are stressful times, there are instances of peace. Focusing on the now and not the past or the future takes practice. When we pay attention to this instant of time, we may notice a sense of quiet and calm.
6) Be kind to yourself and others – We may feel compelled to clean the entire home or be the best parent, child, roommate, or partner during this time when sharing space with others. We may think we need to get everything done or start a healthy living plan. These goals are helpful and energizing although we need to be gentle with ourselves if we don’t reach them immediately. Deep breathing and warm thoughts will help us move forward.