Social distancing ≠ social isolation: an opportunity to recharge, connect or re-connect with the people that we love, and engage in self-care
By now, you are probably (and hopefully) practicing social-distancing in response to COVID-19.Thank you for doing your part to help your community during this time. All the memes and joking about practicing social distancing long before it was popular aside, many people might find the distancing isolating. It doesn't have to be and shouldn't be. We are all in this together. This time could be an opportunity to recharge your batteries, to connect with separated loved ones (by phone or virtually), re-connect with friends and family that you have fallen out of touch with, and to spend a little time on yourself through self-care activities. Here are some ideas to help you feel more connected and reduce stress during this time.
Call friends and family. Have a couple of people you talk to everyday. Arrange video-chat coffee dates or happy hours.
Go on a walk. Once a day, take a walk around your neighborhood. Follow the Center for Disease Control (CDC)'s recommendation of staying at least 6 feet away from other people while out. This can be a great time for quiet reflection, to practice mindfulness or even listen to music or call a friend.
Even if you aren't going to see another person or leave the house, take a shower and put on clean clothes.
Connect with fictional others through watching movies and reading books.
Get creative. Take this opportunity to write, draw, paint, take pictures, etc.
Ground yourself in your senses. This can be particularly helpful if you are feeling anxious or overwhelmed. Try this quick DBT exercise. Look around a room and name 5 things you can see. Walk around the room you are in and feel 4 different textures. Then close your eyes and try to pick out 3 different things you can hear, 2 things you can smell and 1 thing you can taste.
Do something that feels good to you. This could be taking a bath, stretching, using a face mask, or having a short dance party.
Get thinking. Watch a TED talk on a topic of interest to you. Read an article (you can find plenty on Google scholar).
Journal. Write about your experience and how you are feeling.
Limit news and social-media exposure to COVID-19 topics. This does not mean that you should avoid it all together. Please do stay informed of what is going on. However, if you find yourself becoming anxious or distressed by too much media coverage or information, then limit yourself to 30 minutes or 1 hour a day - or whatever feels right to you. Also, make sure you are getting your information from reliable sources such as the CDC (https://www.cdc.gov/coronavirus/2019-ncov/index.html ) or WHO (https://www.who.int/emergencies/diseases/novel-coronavirus-2019/events-as-they-happen).
Practice diaphragmatic breathing. Breath in to your belly for the count of 3 full seconds, hold it for 2 seconds, and exhale to the count of 4 or 5 seconds. Repeat several times. If this feels comfortable for you, try increasing the length of your inhale and exhale. Feel free to experiment with this (e.g., inhale to 5 seconds, hold for 3, exhale to 8) or look up different deep breathing techniques on youtube.
If you are struggling with feelings of isolation, or need more help, seek support from a hotline (please see https://psychcentral.com/lib/common-hotline-phone-numbers/ for common hotline numbers across different categories) or peer support networks (e.g., 7 Cups of Tea, Daily Strength),or look into tele-therapy either offered through a local mental health therapist (you can find therapists who offer on-line sessions through the Psychology Today directory) or an online-therapy service like Betterhelp, Talkspace, Pride Counseling (for LGBTQ- identified individuals), or Amwell.
Take advantage of free stress-relief resources available to you.
If you like to meditate, or if you want to try it, Headspace is an app that is offering free meditations through the Weathering the Storm collection.
Try moving your body through Yoga. Downdog is an app that walks you through yoga at a variety of experience levels. It's free for everyone until April 1, or until July 1, 2020 for students and teachers.
Parents and teachers check out http://www.amazingeducationalresources.com/ for an amazing lists of free resources such as video conferencing services, virtual museum/zoo/aquarium tours, free audio books and so much more. This is a great way to keep your mind (and even kids!) engaged.
I know this is a weird and uncertain time in our world right now. You are not alone. We will get through this together.
Have questions or comments? Feel free to email them to me at shethergray@gmail.com. Until next time, be well, and take care of yourself and others (if you can)!