For most of us, this is the first time we have been directly impacted by a worldwide event that has forced us to live in circumstances that we are not accustomed to. Strange, unsettling, and confusing have been adjectives I have heard used over and over again during the past couple of weeks to describe the current state of our communities, both near and far. Reactions have varied from extreme anxiety and fear-induced behavior to minimizing and resistance of accommodating to the fast changing protocols.
As more and more institutions shut down, we are faced with the challenge of social distancing, which for some may be an easy task (hello introverts) while for others may pose extreme difficulty in getting through the days and weeks ahead. We are currently being thrown into a system of change and change is difficult for us all since it requires us to do something different than what we are used to. Although we may not have had a say in the current changing circumstances, we do have a choice in how we want to navigate it. Here are some suggestions for how we can make the most out of our current situation:
Focus on your locus of control. We are currently facing circumstances in which decisions are being made for us that directly impact us which makes us feel out of control. However, try shifting your mindset to letting go of those factors outside of your control and instead directing it to the areas of your life you do have control over. For instance, what reasonable and practical steps can you take to feel prepared to spend some time at home for an extended period of time?
Connect with family and friends. Although we are currently under orders to remain physically distant from others, that does not mean we must also emotionally disconnect from individuals in our support system. In fact, it is times like these that make nurturing our connections with friends and family even more important to help manage all of the aspects that come with social distancing. While spending time with others at home, set boundaries around social media, T.V., the internet, and other forms of technology and instead get reacquainted with one another. Consider calling or video-chatting with friends or family from afar that are more difficult to stay in touch with due to the busyness of our typical day-to-day lives.
Remain grounded. It can be easy to get caught up in the feelings of hysteria and fear of what is going on in the world which influences our ability to make rational, informed decisions. It is important to recognize and honor any anxiety and fear that are triggered for us however it is just as important to challenge some of these thoughts and feelings by identifying the known facts at the time and taking it one day at a time. Mindfulness tools are effective in focusing on the present moment without placing judgment on our experiences. Try incorporating simple breathing exercises, reciting affirmations, or focusing on your five senses as tools for grounding.
Embrace current circumstances as an opportunity. Social distancing comes with many challenges and consequences to the human race however focusing on these aspects will just make getting through this time that much more difficult. Any time we find ourselves in situations that are out of our control, it is an opportunity for self-reflection and growth. Instead of focusing on all of the negative ways your life may be impacted by social distancing, consider ways you can open yourself to this new way of living. How can you take advantage of this time and circumstance so that you feel good about the ways you chose to manage your time once this passes. This is a great time to follow through on projects or goals you have not had time to get to. Try picking up a new hobby, read a book, unlock your creative side, clean/organize, etc. Or maybe this is an opportunity to not do anything and just be...enjoy the slower pace of life because we all know how busy we can get once we recover from this.
Enhance self-care. How we take care of ourselves physically, emotionally, socially, and intellectually determines how we function overall. Self-care is a crucial element in ensuring that we lead healthy and balanced lives, which is even more critical during times of crises as we currently find ourselves in. Unmanaged stress, anxiety, physical symptoms, and isolation have significant consequences on our ability to function and puts us at risk for illness therefore now is a better time than ever to establish and improve on how we take care of ourselves everyday. Take deliberate steps to focus on your basic needs:
eat as well as you can considering what resources are available to you
establish healthy sleep hygiene habits
engage in physical activity whether it is going for a walk or using a virtual work-out program at home
Journal, draw, paint, sing...find an outlet!
connect with at least two people a day
set boundaries around the news, social media, and the internet
Know and respect your limits by setting boundaries
We don’t know what tomorrow may bring but we can do our best to make the best of today. Just remember, we are all in this together and will get through it hopefully stronger than before. Stay positive and healthy!
~ Cory Stege, M.S., LMFT