Staying Positive & Being Mindful of Your Mental Health During COVID-19
It feels like the COVID-19 disease has turned our world upside down in the matter of weeks. Three weeks ago, I was taking the NYC subway to my job at my office near Grand Central. Two weeks ago, I left New York to fly to Chicago to be with family out of concern over the looming outbreak. Today, we live in a world of social distancing, rising deaths, surgical face masks, job losses, shuttered retailers, and non-stop news about the virus’s spread and our country’s response. Of course, there is also good-stories of strangers calling isolated seniors, restaurants and small businesses donating food and supplies to hospitals, and millions of people sharing their love and positive thoughts over social media and various technology platforms- but it is still hard. It is easy, and normal, to oscillate between feeling OK and being on the brink of a meltdown with all of the unknowns.
The National Alliance on Mental Health writes, “the ‘unknown unknown’ (not knowing what you don’t even know) can cause even greater anxiety for those of us who are panic-prone.” Moreover, Patricia Thornton, PhD, a licensed psychologist, explains, “[w]e are social beings. We like to connect and touch and be close to people, and we’ve had to change our behavior, which can create a feeling of isolation.”
Coping with stress and taking steps to stay connected will not only help us as individuals but will also strengthen our communities.
And so, without further ado, here are seven tips to foster positivity and manage your mental health during these uncertain times (and maybe even after, once we return to normalcy!):
- Remember this is impermanent. I draw from my meditation training here, which stems from Buddhist traditions. Suffering only arises when we cling; when we let go of clinging, suffering disappears. Our thoughts, experiences, and feelings can be compared to rolling waves in an ocean or passing clouds in the sky. In meditation, we learn to become an observer of this constant stream of activity and not attach. According to Insight Meditation Center, “[t]he solution to suffering, then, is to end clinging, not to try to escape from the transient world.” Mindfulness allows us to “see everything as constantly in flux, even experiences that ordinarily seem persistent”-like this epidemic.
- Limit exposure to the news, including looking at social media or having the news playing on tv in the background. Even the CDC acknowledges, “[h]earing about the pandemic repeatedly can be upsetting” and recommends taking breaks.
- Stay healthy. I am a huge advocate of meditation, even if it’s only for five minutes a day. Eating healthy and getting regular physical exercise and plenty of sleep are also important.
- Stay connected and social. Yes, social distancing is unnatural and painful, but we have the benefit of technology. I would suggest not only relying on social media but also talking on the phone, so you can hear the other person’s voice, or taking advantage of Zoom, Google Hangouts, FaceTime, or Skype, so you can look people in the face while chatting. I participate in meditation, writing, and yoga classes via Zoom and Instagram Live; I have happy hours with friends on FaceTime; and my friend is organizing a mini-virtual retreat to talk about human connection. Also, if you are lucky enough to be around real people right now, spend quality time with them and have real conversations.
Dr. Deborah Serani, PsyD, a psychologist and author, says:
- Create a routine, especially during the workday if you are working. This means working regular hours and not letting work bleed into your personal life just because we are all now working from home. Additionally, keep your normal morning rituals. For me, this means taking a long walk with my dog, enjoying a cup of coffee, and filling in my calendar and writing my goals for the day.
- Balance the negative with positive. Amy Vigliotti, PhD, recommends paying attention to positive events. She notes there are “always positive things to focus on in times of great duress.” This ranges from fitness instructors offering free online workouts to healthcare workers selflessly helping others to hot showers or kind messages from friends.
- Be creative. Find or further develop a creative side project (my project is writing my memoir). Do a puzzle or play a game. Read an interesting article on a new topic. The sky is the limit. Practicing creativity offers stress relief, teaches us to problem solve, increases our self-awareness, and boosts happiness.
I know, none of these will erase the reality of COVID-19, but they might offer a way of looking at things with a different, healthier, and more grounded perspective. For me, they offer a way of doing my best in a uniquely trying time.
Originally published at http://www.amwellwritten.com.
