At the start of this year the ideal of companies asking all their employees to work from home would have been unthinkable. Never mind the impossibility of social distancing and quarantine becoming commonplace. Coronavirus has change the face of work worldwide. It’s a new kind of normal for everyone.
People are generally very social, and prolonged periods of isolation can start to wear on our mental health and wellness. It can be an issue for not only people with pre-existing mental health concerns, but also those in seemingly good psychological health.
As we continue to face ongoing prospects of social distancing or quarantine, we will have to start establishing our own ways of preserving our mental health at home.
Dr Eileen M Feliciano is a doctoral level Psychologist in New York State with a Psy.D. in the specialities of School and Clinical Psychology. After having thirty-one sessions this week with patients where the singular focus was COVID-19 and how to cope, Dr Feliciano decided to consolidate her advice and make a list that we hope is helpful to all. It is republished below, with Dr Feliciano’s permission.
MENTAL HEALTH WELLNESS TIPS FOR QUARANTINE
1. Stick to a routine
Go to sleep and wake up at a reasonable time. Write a schedule that is varied and includes time for work as well as self-care.
2. Dress for the social life you want, not the social life you have
Get showered and dressed in comfortable clothes, wash your face, brush your teeth. Take the time to do a bath or a facial. Put on some bright colours. It is amazing how our dress can impact our mood and mental health.
3. Get out at least once a day, for at least thirty minutes
If you are concerned of contact, try first thing in the morning, or later in the evening, and try less travelled streets and avenues. If you are high risk or living with those who are high risk, open the windows and blast the fan. It is amazing how much fresh air can lift your spirits and improve your mental health.
4. Find some time to move each day, again daily for at least thirty minutes
If you don’t feel comfortable going outside, there are many YouTube videos that offer free movement classes. And if all else fails, turn on the music and have a dance party!
5. Reach out to others, you guessed it, at least once daily for thirty minutes
Try to do FaceTime, Skype, phone calls, texting — connect with other people to seek and provide support. Don’t forget to do this for your children as well. Set up virtual playdates with friends daily via FaceTime, Facebook Messenger Kids, Zoom, etc — your kids miss their friends, too!
6. Stay hydrated and eat well
This one may seem obvious, but stress and eating often don’t mix well, and we find ourselves over-indulging, forgetting to eat, and avoiding food. All of which affects our mental health. Drink plenty of water, eat some good and nutritious foods, and challenge yourself to learn how to cook something new!
7. Develop a self-care toolkit
This can look different for everyone. A lot of successful self-care strategies involve a sensory component (seven senses: touch, taste, sight, hearing, smell, vestibular (movement) and proprioceptive (comforting pressure).
An idea for each: a soft blanket or stuffed animal, a hot chocolate, photos of vacations, comforting music, lavender or eucalyptus oil, a small swing or rocking chair, a weighted blanket. A journal, an inspirational book, or a mandala colouring book is wonderful, bubbles to blow or blowing watercolour on paper through a straw are visually appealing as well as work on controlled breath. Mint gum, Listerine strips, ginger ale, frozen Starburst, ice packs, and cold items are also good for anxiety regulation.
For children, it is great to help them create a self-regulation comfort box (often a shoe-box or bin they can decorate) that they can use on the ready for first-aid when overwhelmed.
Whatever you put into your toolkit make sure it speaks to you on a personal level. It is your mental health and you know what works best for you.
8. Spend extra time playing with children
Children will rarely communicate how they are feeling but will often make a bid for attention and communication through play.
Don’t be surprised to see therapeutic themes of illness, doctor visits, and isolation play through. Understand that play is cathartic and helpful for their mental health — it is how they process their world and problem solve, and there’s a lot they are seeing and experiencing in the now.
9. Give everyone the benefit of the doubt, and a wide berth
A lot of cooped up time can bring out the worst in everyone. Each person will have moments when they will not be at their best. It is important to move with grace through blow-ups. To not show up to every argument you are invited to. Not hold grudges and continue disagreements.
Everyone is doing the best they can to make it through this. Preserve your mental health by not giving into negative emotions.
10. Everyone find their own retreat space
Space is at a premium, particularly with city living. It is important that people think through their own separate space for work and for relaxation. Identify a place where everyone can go to retreat when stressed – especially for children. You can make this place cosy by using books, music, blankets, pillows, scents, cushions, scarves, beanbags, tents, and “forts”.
It is good to know that even when we are on top of each other, we have our own special place to go to be alone.
11. Expect behavioural issues in children and respond gently
We are all struggling with disruption in routine, none more than children, who rely on routines constructed by others to make them feel safe and to know what comes next. Expect increased anxiety, worries and fears, nightmares, difficulty separating or sleeping, testing limits, and meltdowns.
Do not introduce major behavioural plans or consequences at this time — hold stable and focus on emotional connection.
12. Focus on safety and attachment
We are going to be living for a bit with the unprecedented demand of meeting all work deadlines, home-schooling children, running a sterile household, and making a whole lot of entertainment in confinement. We can get wrapped up in meeting expectations in all domains, but we must remember that these are scary and unpredictable times for children.
Focus on strengthening the connection through time spent following their lead, through physical touch, through play, through therapeutic books, and via verbal reassurances that you will be there for them in this time.
13. Lower expectations and practice radical self-acceptance
We are doing too many things in this moment, under fear and stress. This does not make a formula for excellence.
Instead, give yourself what psychologists call “radical self-acceptance”: accepting everything about yourself, your current situation, your mental health right now, and your life without question, blame, or pushback. You cannot fail at this — there is no roadmap, no precedent for this, and we are all truly doing the best we can in an impossible situation.
14. Limit social media and COVID conversation, especially around children
One can find tons of information on COVID-19 to consume, and it changes minute to minute. The information is often sensationalized, negatively skewed, and alarmist.
Find a few trusted sources that you can check in with consistently, limit it to a few times a day, and set a time limit for yourself on how much you consume (again 30 minutes tops, 2-3 times daily). Keep news and alarming conversations out of earshot from children — they see and hear everything and can become very frightened by what they hear.
15. Notice the good in the world, the helpers
There is a lot of scary, negative, and overwhelming information to take in regarding this pandemic. There are also a ton of stories of people sacrificing, donating, and supporting one another in miraculous ways. It is important to counter-balance the heavy information with the hopeful information.
16. Help others
Find ways, big and small, to give back to others. Support restaurants, offer to grocery shop, check in with elderly neighbours, write psychological wellness tips for others — helping others gives us a sense of agency when things seem out of control.
17. Find something you can control, and control the heck out of it
In moments of big uncertainty and overwhelm, controlling your little corner of the world helps you control your mental health. Organise your bookshelf, purge your closet, put together that furniture, group your toys. It helps to anchor and ground us when the bigger things are chaotic.
18. Find a long-term project to dive into
Now is the time to learn how to play the keyboard, put together a huge jigsaw puzzle, start a 15-hour game of Risk, paint a picture, read the Harry Potter series, binge watch an 8-season show, crochet a blanket, solve a Rubix cube, or develop a new town in Animal Crossing.
Find something that will keep you busy, distracted, and engaged to take breaks from what is going on in the outside world.
19. Engage in repetitive movements and left-right movements
Research has shown that repetitive movement (knitting, colouring, painting, clay sculpting, jump roping etc) especially left-right movement (running, drumming, skating, hopping) can be effective at self-soothing and maintaining self-regulation in moments of distress.
20. Find an expressive art and go for it
Our emotional brain is very receptive to the creative arts, and it is a direct portal for release of feeling. Find something that is creative (sculpting, drawing, dancing, music, singing, playing) and give it your all. See how relieved you can feel afterwards. Gauge the difference in your mental health. It is a very effective way of helping kids to emote and communicate as well!
21. Find lightness and humour in each day
There is a lot to be worried about, and with good reason. Counterbalance this heaviness with something funny each day: cat videos on YouTube, a stand-up show on Netflix, a funny movie — we all need a little comedic relief in our day, every day.
22. Reach out for help — your team is there for you
If you have a therapist or psychiatrist, they are available to you, even at a distance. Keep up your medications and your therapy sessions the best you can. If you are having difficulty coping, seek out help for the first time. There are mental health people on the ready to help you through this crisis.
Your children’s teachers and related service providers will do anything within their power to help, especially for those parents tasked with the difficult task of being a whole treatment team to their child with special challenges.
Seek support groups of fellow home-schoolers, parents, and neighbours to feel connected. There is help and support out there, any time of the day — although we are physically distant, we can always connect virtually.
23. “Chunk” your quarantine, take it moment by moment
We have no road map for this. We don’t know what this will look like in 1 day, 1 week, or 1 month from now. Often, when working with patients who have anxiety around overwhelming issues, psychologists suggest that they engage in a strategy called “chunking” — focusing on whatever bite-sized piece of a challenge that feels manageable.
Whether that be 5 minutes, a day, or a week at a time — find what feels doable for you and set a time stamp for how far ahead in the future you will let yourself worry. Take each chunk one at a time and move through stress in pieces.
24. Remind yourself daily that this is temporary
It seems in the midst of this quarantine that it will never end. It is terrifying to think of the road stretching ahead of us. Please take time to remind yourself that although this is very scary and difficult. It will go on for an undetermined amount of time. It is a season of life and it will pass. We will return to feeing free, safe, busy, and connected in the days ahead.
25. Find the lesson
This whole crisis can seem sad, senseless, and at times, avoidable. When psychologists work with trauma, a key feature to helping someone work through said trauma is to help them find their agency. The potential positive outcomes they can effect, the meaning and construction that can come out of destruction.
Ask yourself what can each of us learn here, in big and small ways, from this crisis? What needs to change in ourselves, our homes, our communities, our nation, and our world?
Please remember that any information contains in this article is for guidance only. We are not health experts, and this guide should never take the place of expert professional advice from a medical professional. If you need any assistance with your mental health and wellness reach out to a trained professional. There are mental health people on the ready to help you through this crisis.
Speaking on behalf of our global team, we appreciate your trust and confidence in us to support you as we navigate through this time of uncertainty together. We will continue to adapt as the situation evolves – and we know you will do the same.
Stay safe out there!