IF YOU ARE WORKING FROM HOME & ALONE OR WITH A PARTNER
- Reframe “I am stuck inside” to “I can finally find time to focus on my home and myself”
- refocus your attention from the external to the internal
- one productive thing per day can lead to a more positive attitude. Think of the time you spent preparing for work and commuting and use that time productively. It can be ‘spa’ time when you luxuriate in tub, spend time in a workshop, bake something special, or spend time reading that book you wanted.
- Stay close to your normal routine as possible. Maintain some structure from the pre-quarantine/sequestered days. For those with children, sticking to a routine might be easier; however as you work from home, it could be tempting to fall into a more slowed down lifestyle that could lead to negative thinking and lower productivity
- Wake up and go to bed around the same time, eat meals, shower, adapt your exercise regimen, and get out of your PJ’s
- Do laundry when you usually do. Not only will sticking to your normal routine keep you active and less likely to spiral, it will be easier to readjust to the outside world when it’s time to get back to work.
- Avoid obsessing over endless Coronavirus coverage
- Freeing up some of your work day or being free from social obligations gives you plenty of time to obsess, and if you consult Google for every little thing, you may be over-researching the pandemic as well
- Choose only certain credible websites (www.who.int; www.cdc.gov/ www.njdoh are good starts) for a limited amount of time each day, like two periods of 30 minutes each
- A chaotic home can lead to a chaotic mind
- keep the inside organized, predictable and clean
- set up mental zones for daily activities can be helpful to organize your day
- Do not eat in bed or work on sofa---use the table or the desk
- A cluttered home can cause you to become uneasy and claustrophobic of your environment- so keep it tidy
- Practice relaxation techniques and mindfulness
4.) Start a new quarantine/sequester ritual
- do something special during these quarantined days
- start a daily journal to jot down thoughts and feelings to reflect on later
- take a walk every day at a specific time
- connect with those who are close to you your over FaceTime (or other ways that work)
- start a watercolor painting which you can add to everyday.
Having something special during this time will help you look forward to each new day.
6.) Use telehealth as an option to talk to a professional if your anxiety becomes unmanageable
Letting go of control and finding peace in the fact that you are doing your part to “flatten the curve” will certainly build mental strength to combat the stressful situation the whole globe is experiencing.
Psychology Today: COVID 19 and Pandemic Anxiety - https://www.psychologytoday.com/us/blog/two-takes-depression/202003/covid-19-and-pandemic-anxiety
CDC: Take Care of Your Emotional Health - https://emergency.cdc.gov/coping/selfcare.asp
RWJBH: How to Manage Stress and Anxiety from Coronavirus - https://www.rwjbh.org/blog/2020/march/how-to-manage-stress-and-anxiety-from-coronaviru/
Very Well Mind: How to Cope with Anxiety About Coronavirus –
https://www.verywellmind.com/managing-coronavirus-anxiety-4798909#mental-health-concerns
https://www.rwjbh.org/blog/2020/march/how-to-manage-stress-and-anxiety-from-coronaviru/
https://www.helpguide.org/articles/stress/relaxation-techniques-for-stress-relief.htm
For Nurses:
https://www.ahna.org/Home/Resources/Stress-Management
Exercises from YouTube:
https://www.youtube.com/watch?v=vpqHKCvC3jU
