8 Suggestions for Staying Mentally Healthy While Social Distancing
from someone who has been isolated for months & didn’t lose her mind
Chances are you’re stuck home right now as a result of COVID-19. You’re either working from home, are home sick, caring for a loved one, or any number of reasons that millions of people are staying away from people to avoid the spread of coronavirus.
We don’t know yet how long we’ll be in this situation. For those of you who live alone, the next several weeks could be especially trying on your mental health. The American Psychological Association notes that social isolation has the potential to be deadly, so while you’re monitoring your physical wellbeing right now, watching your mental health is equally as important.
I’ve been there — in part because I lived alone for so long while working from home. But also because I had the benefit (?) of going through two years of therapy to combat debilitating depression. And even if you aren’t living alone, the isolation and not going anywhere can feel very depressing. Add in the anxiety of the world swirling around us, and it is a dangerous cocktail for spiraling into an unhealthy mental state that is hard to come out of once you’re there.
First off, let me say that if you are experiencing feelings of frustration, sadness, or hopelessness, this is normal and h when you are in an isolated situation. However, please do NOT ignore your body if you start to feel increasingly depressed. Contact your therapist or use a service like BetterHelp or Talk space.
Regardless, I wanted to share some tools that I have implemented over the past year that have helped me tremendously, especially at my worst. Some of them are common sense, but I hope they offer some help.
Limit Your News Consumption
Delete Twitter, your FB app, and turn off the damn news alerts! Reducing the exposure to the negative news will hopefully help you stop thinking about what’s going on around us. Unless it’s absolutely necessary, avoid the cable news channels and stick to your local news, which will provide you with the details you need for your area. Or you can avoid the news altogether, and just go to the CDC site.
I understand that many of you have jobs where the news is your job, and you can’t turn it off. I’m sorry and I totally get it — hopefully the rest of these tips are more helpful.
Get Exercise
Even if it’s small amounts, it’s essential to get your endorphins going to keep your mood elevated. If you live in a rural area, go for a run in your neighborhood. If you’re near Westchester, NY, there are 20 miles of bike trails that are quiet and beautiful.
I understand many of you reading this may have limited mobility, so exercise may look different for you, but no matter what, get your body moving. There are plenty of options to do while you’re home without exercise equipment.
If you live with a significant other, I’m sure you can get creative and try some new techniques. Your pet will appreciate the extra attention, playing fetch or going for a run with them. Your good doggo has earned it.
Remember the Good Things
It was nearly impossible for me to find things to feel happy about during the throws of my darkest depression. When you’re stuck at home without much social interaction beyond your family or roommates, it’s easy to get lost in the scary, overwhelming situation and lack of control.
Every morning I wrote down three things that made me happy or that I was looking forward to. Eventually, I switched to noting three events from the day that made me smile, using the Thankful app. Sometimes it was as simple as being grateful for beautiful sunsets and good music. If you wake up some mornings and can only think of one, that’s ok too, but you need to try. It’s a fucked up period of our lives.
Happy television is a healthy escape from reality for all of us, so leverage it! Programs like the British Baking Show are pure joy, while Netflix’s plethora of stand-up specials are the perfect alternative when you can’t get to the comedy club.
Get Creative
Even if you’re working from home during this time, try to get your creative juices flowing to keep your mind engaged. It’ll also help reduce your stress and anxiety. Some quick suggestions — pick up the flute you haven’t looked at since high school, break out a coloring book, start writing that book you keep telling yourself you’re going to start or work on video editing.
I love any coloring book from Theo Lorenz, which offers comic relief — and because I’m not great at coloring. Whatever your creative outlet is, this is the time to expand your skills.
Stay Connected
Maybe this is another obvious suggestion but keep in regular contact with your friends and family. Believe it or not, it’s common for people who are home-bound to be disconnected from friends and family. Depression can quickly occur if you spend extended periods socially isolated. Thank goodness for 21st-century technology — leverage it to connect via phone or FaceTime with at least one person a day. Video games are also an excellent venue for connecting with people you’re far away from while also interacting.
Compassion will be difficult at times but try to remain calm. If you live with someone, staying emotionally connected may take some extra work — there are some great resources to help with this aspect, too. You should designate time every day where you are in your own space to focus on yourself.
If you find that you’re arguing more than usual, break out the board games. Games are a great way to ease tension and switch subjects quickly.
If you don’t live with your significant other or separated by circumstances, you can use this time to get creative with intimacy. Bingewatch some TV through Rabbit or switch up your sex life with we-connect.
If you are feeling mentally healthy, please reach out to your friends or family who are more isolated or are at high risk. My best friend has an elderly neighbor who lives alone that she’s been checking on. Those small gestures can help someone else’s mental health while also making you feel useful and productive.
As much as the isolation suuuuuuucks, you can use this time for good. Telling people how you feel, reconnecting with old friends, and examing your relationship are beneficial uses of the unexpected time at home.
Monitor Your Emotions
Depending on your emotional wellbeing, this may not be necessary, but it’s beneficial if you’re prone to depression and anxiety. Apps such as iMoodJournal and Pacifica are super easy to use and can help you track how your mood is changing. You can also log what triggers your most negative feelings, so you can try to avoid these triggers.
In that same vein, meditation is a great tool to implement during these times. I’m not great at it, so I like guided meditation using the Mindfulness app. Yoga is also a positive way to help you meditate while releasing some pent-up energy, so you knock out exercise and mindfulness in one swoop.
Keep a Routine
Anyone who has experienced bouts of unemployment has probably learned the hard way how important a routine is to staying healthy. Make sure you still set your alarm every day and get up, get dressed, and take a shower. On days I’m feeling a little down but can’t leave the house, I still put makeup on. Going that extra step helps every situation feel more normal.
To help your routine, separate your workspace from your living space as much as possible. When I lived in a studio, I set my laptop on a pop-up table in the corner of the apartment and gave myself more strict working hours. Trust me, your sanity and sleep schedule will thank you.
If you typically go to the gym three days a week, keep that schedule of working out and just modify the activity. If you had to cancel a nail appointment, set aside that time on your calendar to do your nails at home.
Be Patient With Yourself
Being isolated and having plans or work squashed is extremely frustrating. If you’re losing income, that will only compound the stress you’re feeling. Take time to remind yourself (verbally if needed) that all the negative feelings your experiencing are to be expected and are vaild.
I’ll leave you with this — feeling trapped is awful and millions of are experiencing this terrifying feeling right now. Even if you’re with someone else, chances are they’ll start to drive you effing crazy after a few days. Try to find good in these moments you have at home and take care of yourself and those around you. Be patient and kind and selfless.
