Mental Health in a time of pandemic: Part II

As a continuation of my last blog post on dealing with Covid19, here is the second part of the University of Illinois-Chicago's recommendations.

Stay Active

Another thing we know from research is that physical activity releases chemicals in your brain that improve your mood. Staying active can also help you feel healthy and accomplished, and it is another way to help bring structure to your day.

-          Schedule a time of day, a duration, and physical space for your workout that has a high likelihood of happening. For example, if you’re not a morning person, it wouldn’t be wise to go for a 6am 2-hour workout. Similarly, if you typically eat at 6pm, a 6:30 workout also wouldn’t be the best idea. Shoot for a time when you have a break in your schedule, a duration that fits your pre-COVID behaviors, and a space that is conducive to working out.

-          Try one of the dozens of free workout apps or websites! This is a link to 50 (five-zero) of the best free, at-home workout sites/videos/routines. There is every type of workout you could ask for, from yoga to high intensity interval training (HIIT), to Pilates.  https://makeyourbodywork.com/how-to-exercise-at-home/

-          Instead of viewing this as a time where you are unable to be as active as you would like (i.e., go to the gym, commute to work, take walks), use this as a time to explore fitness genres you may never have tried before. Perhaps you have always gravitated toward weightlifting – give kickboxing a try. Maybe you have been a core power person – see what a HIIT workout feels like. This could easily be turned into a specific goal on your daily to-do list.

-          GO OUTSIDE. Quarantined and/or sheltered in place does not mean you can’t still walk/run/bike outside (just maintain 6 feet of distance from your neighbors). People need fresh air, and nothing makes you want to be back at home more than a little Chicago weather fatigue. Luckily it’s not too cold at this point to enjoy being outside, so take a walk on your lunch break, walk the stairs of your local park, take an animal for an extra long walk, or take a nice jog outside.

Mental Heath in a time of pandemic: Part One

Amidst the reality of living in a pandemic, people need to take care of their mental health as well. Dr. Sister (psychology department chair for a small prestigious university) sent me the best advice I have seen.

These ideas are from the University of Illinois-Chicago Office of Applied Psychological Services.

The impact that COVID-19 is having on our health, finances, and daily life is enormous. We are currently experiencing an unprecedented pandemic that requires serious action and has led to a remarkable disruption to global society. Given all of these changes and general uncertainty, it is normal for people to feel anxious and overwhelmed with how to cope with these rapid changes, especially social isolation. Combining research, clinical work, and currently available resources, there are a number of things within our control that can help decrease anxiety and help us stay sane in a time of chaos. In short, I recommend that we stay structured, stay active, stay curious, stay connected, and stay grounded. We will get through this!

Stay Structured

We know from research that maintaining a daily schedule with clear, attainable goals helps people’s mood in general. It can be difficult to maintain the level of productivity that you had previously outside of the home, but you can still do things to help create structure.

-          Designate a work space in your living area. This can be as small as one side of the couch, and as large as a specific room. Make sure you are set up comfortably, and that work is easy to do in that space (e.g., there is an outlet, back support).

-          Maintain a daily calendar/planner with specific activities. Structure is effectively created when we have a specific, measurable, achievable goal for each hour of the “work day.” Part of a typical schedule is lunch and time for breaks, so be sure to schedule those things in to make sure productivity is maintained and there is some normalcy.

-          For those who are not currently working because your industry is not operational, use this time to beef up skills with webinars, polish resumes, or engage in chores that have been pushed to the side. Here is a link to 24 FREE online classes offer by Ivy League universities that can help anyone increase their knowledge & marketability https://www.themuse.com/advice/24-free-online-ivy-league-courses-you-can-sign-up-for-today-regardless-of-your-gpa.

-          Take stock of your accomplishments at the end of each day. Note the progress you’ve made and internalize the goals you have accomplished. No goal is too small to praise! This will also help you transition into relaxation time, which you have earned!

-          Continue to maintain good sleep hygiene. Separating your place of work and place of sleep are key (i.e., don’t do work in your bed). Maintain your typical wake & sleep routines to keep your sleep cycle on target. Try to continue going to bed around the same time and waking up around the same time to keep your typical rhythm. This will also help when you (eventually) transition back to typical work days.