After about a month of staying home to prevent the further spread of the coronavirus (COVID-19), we have learned to work, play and socialize from the confines of our living space. But with uncertainty still swirling as to when we can return to normal, we may face restlessness and feelings of isolation.
Tips to deal with this by keeping our mind and body active, strong and healthy.
A strong mind
- Change your attitude: Adapting to this unusual situation comes with many mental and emotional challenges – from learning to work productively from home to relying on technology to connect with other people. And since outings are limited to a walk around the neighborhood or a trip to the grocery store, we can be even more challenged when faced with an apparent loss of freedom.
But adjusting our attitude can change the way we frame those challenges, from frustrations to opportunities [to grow]” says Richard Addante, Ph.D., professor of psychology at California State University, San Bernardino.
“You may not be able to go to work, but this is an opportunity to perhaps catch up on old work,” he continues. “Maybe it’s a chance to spend time with your loved ones. Maybe it’s a chance to relax from whatever it is that’s stressing you out at work.”
- Develop self-awareness. For many, this time also means that they are locked up at home with roommates, partners, children, parents or other family. And after spending weeks together, tensions and tempers could flare.
Dr. Addante, who participated with a crew in NASA’s HERA mission, a 45-day isolation experiment to simulate a trip to Mars, says these situations “allow us to practice tolerance and be more peaceful. It allows us to work together and overcome some of those challenges.”
If disputes do arise, he recommends taking some time to think about your response and the other person’s position. “You have to let go of some things and understand that people are going to have bad days, bad moods and bad times,” he says. “We better forgive them because we’re going to beg them to forgive us if the same thing comes around the corner next time.”
This attitude will also be important during virtual interactions, especially since virtual and written communication can leave more room for misunderstandings.
- Practice resilience. Those who live alone may begin to feel isolated with fewer opportunities to be physically active and connect emotionally and socially with others. Many of us have turned to virtual meetings to help fill this space.
However, this can be particularly difficult for those who see a counselor or therapist. While they can connect online in the same way, it’s not always the same as face-to-face interaction. In such cases, Addante sees this as an opportunity for people to practice emotional resilience and use the methods they learned during their counseling sessions.
He also says that keeping a journal can help with processing this new experience and its challenges. ‘You can come back [the journal] later and show the entire book to your therapist when it’s all done. And you might find yourself growing and thinking about it.
- Set routines and boundaries. Finally, those who are new to working or learning from home may struggle to focus on work or step back at the end of the day because they don’t have a clear demarcation between the workplace or the classroom and at home.
“You have to practice self-discipline in time management, and I think structure can help with that,” says Addante. This can be done by setting aside blocks of time dedicated to work and rest. Taking it a step further, it can also be helpful to set up a physical space in your space where you can work and one where you can take breaks.
A strong body
- Get up and move. As part of efforts to contain the virus, gyms and studios have closed, disrupting many of our usual exercise routines. And because we stay at home, we tend to exercise much less, which means we miss out on the steps we normally take in a day.
“People will become more sedentary and likely eat more,” says Pablo Costa, Ph.D., associate professor in California State University, FullertonDepartment of Kinesiology. “So that will definitely lead to a decrease in their fitness, aerobic fitness and muscle function.”
Whether indoors or outdoors, Dr. Costa encourages everyone to do something to exercise, as long as they continue to practice social distancing. Here are a few examples:
Indoors
- Aerobic exercises (e.g. jumping rope)
- Calisthenics (e.g. push-ups, squats)
- Household chores
- Yoga and stretching
Outside
- To walk
- Run
- Misuse
- Gardening
In addition to the physical benefits, exercise also reduces stress and anxiety, which is especially helpful during this time of uncertainty. “Just doing something that is enjoyable will be helpful,” says Costa. “If someone is inside all day and they’re not used to that, it’s going to lead to a little bit of anxiety.”
- Easy to stretch and exercise. If you’re new to exercise, haven’t exercised in a while, or are waiting to get back into exercise until you can get back to the gym, Costa says you should start with low-intensity activity and build up gradually. Your training level should allow you to carry on a conversation while exercising, and you should only increase one variable at a time: volume, intensity, or frequency.
In addition, stretching ensures that your muscles remain flexible and mobile. But be sure to warm up for five to 10 minutes before stretching to protect your muscles, and start each stretch and stop before you reach an unbearable point.
- Check your working configuration. Protect your lower back, neck and shoulders by arranging your home workplace in a way that suits your body. Sit upright with your feet on the floor, place your screen at eye level and your keyboard and mouse at a suitable angle.
“Make sure you don’t fall into the trap of something that can feel very comfortable but at the same time be a bad position,” says Costa. This can mean that you don’t have to work on the couch too often.
- Boost your immune system. Finally, while exercise is important for your physical and mental health, it also improves your immune system, Costa explains. “You’re less likely to get sick… and if you do, you’re likely to respond better and recover faster.”
Read more tips to stay active from Fresno State exercise physiologist