Quarantine Coping - Self Care 101
The prettiest mask picture I could find, royalty free.
Coronavirus, more commonly referred to as COVID-19 (because we don’t want to offend the beer gods), has caused quite the stir in the world and rightly so. It’s real, despite many still believing it’s part of some conspiring agenda because Thanos is real. In addition to the obvious damage and death it has caused, the virus has marked its place in history as an official pandemic, and is affecting us in more ways than we may think. As we sit at our work from home desks, working, or looking for a job, we can’t help but ignore that COVID-19 has indeed changed the world, our society, our culture, and our minds.
I was never a fan of crowds. In fact, I go through great lengths to avoid them and would rather prefer a quiet night in, a hike of solitude, hang around in my fortress of solitude (or with a good friend), or something calming. At the same time, I also appreciate the life and culture that a busy city like Toronto breathes on a daily basis. It’s hard to feel alone when you walk by the neighborhood and greet all the shop keepers and business owners whom you’ve grown to call a part of your community.
Not anymore! (Enter COVID-19)
Once again, it shouldn’t be taken lightly - the fact that this virus has caused so many to perish and continues to tear families and loved ones apart, it’s affected and continues to affect our culture in many ways. Below I’ve shared some ways the pandemic has affected us and some coping strategies that have helped me, personally in dealing with the new changes.
That’s definitely not me, but I do have a sippy cup for water on my desk! Also, my phone case is better…and so is my smart watch strap.
Our Work Life
If you were working, chances are you have either been laid off temporarily, laid off permanently, or have made a complete switch to working from home. This means that your work life is no longer the same as it used to be. Working from home means being on a desk on your laptop or computer all-day. Only now do I realize how much I took those breaks at work for granted, and the fact that I was surrounded by colleagues with whom I could go for a walk with, have a quick chat, stand, and talk to. The time spent sitting has dramatically increased for me and because now that my swanky abode is now my office, I find myself not taking any breaks, or working during my lunch. This caused a great deal of stress on my body (my back in particular) and I learned the hard way that just because I am at home, doesn’t mean I should work through my breaks. Below are some strategies that worked for me:
A proper workstation: This includes a proper ergonomic setup for your body and your laptop/computer. Is your chair comfortable? Footrest? Proper wrist positioning to avoid carpal tunnel (which I have by the way). Look up the ergonomic work station and see if you can slowly tweak your space to be as comfortable as you can. Trust me, it’s worth it, especially if you’re spending more than 5 hours on a desk. Carpal tunnel is not fun (pretending to be Megaman or Samus with my wrist brace is pretty much the only joy I get) and neither is any other disability that will affect you for life. It’s worth the money, and time to look at ensuring you have a proper work station. You only have one body…so please be kind to it. It’s beautifully resilient and will reward you tenfold if you keep its priorities at the top.
Our Mental Health - social isolation
Not only do I get the fantastic pleasure of being surrounded by my favourite things in my favourite apartment, but I also get to be here ALL THE TIME. Chances are, you’ve been somewhat deprived of human connection in some form or another. We’re essentially social beings and therefore it will do us more good if we make time to schedule zoom hangouts with our friends. Just because we can’t meet, doesn’t meet we can’t socialize virtually. There are lots of online platforms like houseparty and other games you can play in addition to hanging out (online) using google hangouts, zoom, skype, or whatever app you prefer. The point is to ensure you are making an effort to be social even if it’s behind the screen.
There’s also the issue of self-care. Are you getting plenty of sleep? Adequate nutrition to fuel your body and all the stress it’s enduring during this time? You can do yoga by watching YouTube videos (Yoga with Adriene is my favourite). Listening to music also helps with mood and sometimes productivity (lo-fi beats are perfect work music for me). My goal has been to walk at least 30 minutes each day to ensure I am getting out, away from my computer, and taking time to literally smell the roses. I personally am a very sensory person so I ensure that my senses are stimulated, providing an almost spa-like experience in my own home. I wear blue light blocking glasses and set the brightness to my devices on low as I have very light-sensitive eyes. I also love lamps…so they provide ambient lighting in my apartment which helps me stay calm. I have a diffuser and often I’ll splurge on diffusing some essential oils like lavender or eucalyptus. Even if blue light glasses don’t work or if there’s no scientific evidence of essentials oils making you relaxed, what matters is that you believe it’s making you relax. So, find out what calms you down, and make sure you invest in it - as the payoff is worth it. Sometimes even being around plants is soothing, so perhaps a house plant or a fake plant if you’re like me and don’t get much natural light in your place? Or dried flowers - I love me some dead flowers…they look pretty and last a very long time. If you get tired of them (or if your entire apartment starts drowning in dried roses) they make for great office gifts too!
I always have my tea with fresh-cut flowers. I also then eat the flowers.
Our Physical Health
Back off, freshman-15, there’s an entirely new kind of weight gain gaining popularity these days…the dreaded COVID-19. If you’re like many, who have a metabolism that moves at a glacial pace, then YOU’RE IN LUCK! Now that you’ve secured love handles and a nice belly, don’t fret…you’re not alone. I found myself gaining a few pounds here and there but instead of stressing out about yet another thing, I choose to take it one day at a time. Many of us don’t realize the impact cortisol (stress reactive hormone) has on our bodies and the more you stress about the weight, the more cortisol will ensure it sits beautifully on your mid-section. So let’s take a break and focus on what we CAN control. A proper diet is essential to staying healthy and that includes following a few simple rules or making adjustments:
No one should look this good while sleeping.
Getting enough fiber - We should be aiming for 25-30 grams of fiber from our foods every day. Fiber has many benefits, soluble fiber helps in lowering cholesterol and most importantly, it helps with satiety, aka, making us feel full for longer. An easy way to get fiber is via oats. Make overnight oats, or buy small packages of oatmeal that are quick and easy as all it takes is boiling a kettle and pouring hot water. Top it off with some nuts and seeds (and non-dairy chocolate chips or a banana) and you’ve got a great fiber-rich breakfast. Eating ample amounts of fruits and vegetables, or smoothie if you don’t have time to eat your vegetables. Try brown rice and flax seed bread to add additional fiber. You can purchase ground flax and add that to your smoothies and oatmeal too (which I do). The last suggestion is to indulge and invest in lentils and beans as they are a great source of fiber among other nutrients.
Sleep - Getting 8-9 hours of sleep. Everyone is different. You may need more or less sleep, but it’s important to understand that we each have our unique needs, so don’t compare your sleep patterns with others and make sure that the hours of sleep you get are consistent. I’ve noticed that we often inadvertently praise lack of sleep…praising the hard worker who boasts all-nighters, etc. What you may not know is that while you’re looking like a hero for that 1 minute, your body is waging a war against you and will continue to for weeks to come. It’s actually more heroic to sleep and give your heart and soul some rest. Going to bed and waking up the same time every day is better. If your sleep is off, it will set off a chain reaction and ultimately make everything harder. Sleep is the best superpower you have so make sure you use it! Personally, I need 9 hours, and if I consistently give myself that, I feel on top of the world!
Getting some exercise - aim for at least a 30-minute walk a day, twice a day if you have time (which you definitely will). Thanks to living in the information age, we don’t even need to go to the gym as we can look at training videos online that use our body weight. You can exercise with NO equipment and all you need is the will to do so. Maybe do it with someone so you have an accountability partner, someone who can motivate you. Exercise is more fun if it doesn’t feel like exercise…as long as you are moving and your heart rate is increasing, it’s good! Maybe you play a sport, maybe you like a circuit workout, maybe you love walks like me, whatever it is, get out there and be consistent. If you mess up, that’s okay. Start again and keep starting again and again. Take it one day at time.
Managing stress - I am no guru on this subject but I am definitely better at this than I’ve ever been in my life. My secret? A well-balanced life and all of the above. There is no secret…it’s simple. Eat less, move more, sleep, and surround yourself with friends and family. If you can manage that, then you’re on your way to tackling unnecessary stress. If you suffer from depression or other mental health issues, it may be worthwhile to invest in a mental health professional (psychotherapist, psychologist, psychiatrist). You can watch videos on YouTube or read self help books. I have an entire section of the blog dedicated (primarily) to self-help reads, click here to check it out. The important thing is that you do SOMETHING about this as being idle is the worst we can do when it comes to this subject matter. Music also helps with stress, as does singing, and doing something creative. Creativity doesn’t have to cost money - you can draw, sing, play/borrow an instrument, learn a new skill, learn something new, read something new…the possibilities are endless. My favourite activity is singing at home (and doing off beat impressions) because the shower is too short to sing in!
A heart shaped bowl of berries to melt your oxidative troubles away…(ANTI-OXIDANT JOKE!)
This is pretty much it. The important thing is to focus on the things we have complete control over. We can’t control the virus, the weather, the job market, or even our mood at times, but we can make small changes and develop tiny habits to better our lives.
These include ensuring you understand the power of social connection, mental wellness, proper diet, exercise, sleep, and nurturing your creative side, and once you have those covered, you can start focusing on other goals, whether it’s to be financially independent, creative, spend time with your family, do well at work, or all of the above.
It’s important to give yourself compassion. Be kind and forgiving to yourself. Allow yourself to make mistakes, and remember to pay attention to the things that you can 100% control. It’s about our own individual responsibility. Wear a mask, practice proper hygiene, be responsible with social distancing, and let’s take care of ourselves so we can be there for the ones we love.