Licensed Professional Counselor, Jennifer Bleiler, MA, of Bethlehem Counseling Associates knows that COVID-19 can take a serious toll on a person's mental health. She's sharing 15 ways to maintain emotional safety and well-being during these uneasy times.
1. Establish a daily structure and routine.
This is number one for a reason—it is critical that, during this time of uncertainty in our larger exterior world, we increase predictability/certainty in our smaller world (e.g., our home). Our brains experience a sense of safety when things are predictable and, as a result, can remain in “low stress mode.” Lack of predictability increases stress responses. Do your best to have the basics begin and end at the same time every day (e.g., sleep/wake, meals, work, exercise, outside/leisure time).
2. Fuel your body properly.
This is simple and important. You get from your body what you put into it. Eat well and drink lots of water. Aim for a diet that includes lots of nutrient-rich foods. Plan to drink half of your bodyweight in ounces of water per day (e.g., a 100-pound person should drink 50 ounces of water per day).
3. Get outside!
Sunshine and fresh air go a long way towards lifting our spirits and allowing us to feel connected to the larger world. Even better, try to get 20–30 minutes outside early in the morning. This will help align your circadian rhythm and give you a boost of energy for daily tasks. We also get that wonderful boost of Vitamin D from the sunshine, which we all know is helpful for immunity.
Click here for Lehigh Valley Style's Get Outdoors Guide!
4. Exercise.
Try to get 30-plus minutes of exercise daily. This can include a long walk, a nature hike, an exercise video (if weather is bad), lifting weights if you have them, a run, dance—the list goes on! Our bodies are made to move and movement will be rewarded with improved mood and reduced anxiety.
For a list of local experts offering free, virtual ways to work out at home, click here.
5. Connect with others.
Utilize all of this wonderful technology to make phone calls, FaceTime, Zoom, text or write a letter. Be sure to monitor the quality of relationships in which you are investing your time. If you leave a conversation feeling uplifted, grounded and comforted, that is a good place to invest your energy. If you leave a conversation feeling drained, depleted, anxious or upset, it may be a good time to set a boundary.
6. Take care of your ADL's (activities of daily living).
Our brains are accustomed to the routine of bathing, getting dressed for the day, brushing our teeth, etc. Maintaining these simple routines sends a message that our lives are safe and predictable. (Also, it is good hygiene and appreciated by your roommates!)
7. Try to remain focused on the hour to hour and the day to day.
Rather than overwhelming yourself with the uncertainty of the long-term, allow yourself to break your day down into smaller pieces, so you can have a sense of achievement, something to look forward to, and maintain structure.
8. Evaluate your expectations of yourself.
You may be feeling overwhelmed by all the changes and increased demands—maintaining a household, working remotely or working in a risky environment, caring for your family, homeschooling. There is A LOT to manage. Give yourself permission to let things go; let go of some of the expectations for a perfectly clean home, let go of your child having to complete every subject without issue and let go of needing to respond to everyone that contacts you.
9. Utilize the opportunity to take on projects or learn something new.
Do something that you were wishing you “had the time” to do.
10. Monitor your media/information consumption.
There are information sources galore. Some of us feel soothed by consuming information, while others experience increased stress/anxiety when faced with a lot of information. Identify which “camp” you lean towards and respond accordingly. Set boundaries for yourself on how much information you will consume and audit the resources that you are receiving information from—we all know there is a mix of reliable/unreliable information. Remember, media leans towards sensationalizing information and will often highlight the more “scary, dramatic” information, rather than giving a balanced report.
11. With respect to managing the kids at home, focus on “connection before correction.”
This is as much of a change for the children as it is or the adults. They will respond to the changes similar to how you respond (e.g., if you are frantic, stressed and losing your temper, they will experience this as an unpredictable, scary time and display similar loss of control). Connecting with our kids through conversation, creative time and reading is good for both the adult and the child. It will provide comfort and anxiety reduction all around.
For a list of local businesses that are offerings ways to keep your kids entertained and productive, click here.
12. Find something that gives you a sense of purpose and devote energy towards it.
Whether it's helping a community member or agency, re-organizing a closet or accomplishing work-related tasks, if it gives you a sense of agency and accomplishment, that is a good place to devote some energy.
For a list of local ways to give back right now, click here.
13. Find time to meditate or focus on your breath daily.
Something as simple as a 10- to 15-minute window of “belly breathing” or meditation can go a long way to reducing our body's physical tension. There are plenty of apps that offer quick meditations. Put in your headphones, find a quiet space and allow yourself to focus on just your breath.
For a beginner's guide to meditation, click here.
14. Find humor anywhere you can.
Seek it out!
15. Remember that “this too shall pass.”
Follow the recommended guidelines for reducing risk of getting the virus and focus on all the “silver linings” (e.g., more family time, reduced “fear of missing out,” less activities to take up your weekend). This is a “new normal,” but it is temporary.
