Photo by cottonbro
If you're already experiencing it, you'd know that isolation creates a huge impact on people with a healthy mental status. Now, imagine what it does to people suffering from anxiety. If you or you live with someone experiencing anxiety during this lockdown period, here are a few ways you can work together as a family to ease anxiety symptoms. If you have kids, these are also useful so you can get through the lockdown/home quarantine calmly.
Ignore the things you can't control and focus on the things that you CAN control
What you can't control:- the virus
- what is being reported in the media
- policies and actions of the government
- financial market
What you can control:
- washing your hands
- disinfecting your house regularly
- social distancing
- eating healthy food to boost your immunity
- engaging in positive activities
- how you react to the news you read
- how you react to your daily situation
Focus your energy on these things that you can control to help improve your mental health.
Shut off from Social Media
What stresses you out? It's probably the news, right? Wherever you look, there are reports, posts, tweets that will make you angry, hurt, sad, anxious or worried. So, the best thing to lessen your stress is to avoid the news and social media. Tell your friends not to tag you with depressing news. Announce on your Facebook page that you will only read uplifting, beautiful, joyful news.
If you're with your family, impose a "no social media rule during _____ hours" or even for a day. Take this time to disconnect from the stressful situation and to connect with your loved ones.
Clean your house or do some repairs
Got that project you've been itching to finish but just couldn't find the time? Well, now you've got time! Finish all of those minor repairs around the house.
If you missed spring cleaning, now's the perfect time to do it. Get rid of junk, old clothes, etc. Assemble donation boxes and have your local charity pick them up. There are many people who are in need right now.
Keeping yourself busy will not only take your mind off of worrisome things but the exercise will give you a natural happy boost.
Start or continue working on a hobby
What have you been meaning to try but couldn't because... You know the answer, right? "There was just not enough time!" Well, now's the time to start crocheting, knitting, learning how to cook healthy meals, building something, etc.
Make it more fun by involving your loved ones near and far. You can schedule a virtual call with your loved ones and crochet while catching up on each others' news.
Build something with your kids. It can be a Lego city or a train track or even a piece of furniture.
Continue with your "normal routine" as much as possible
The coronavirus is not an excuse to become a couch potato. If you are used to waking up at 6 or 7 am, continue doing that. Continue doing the things that you were doing daily before the quarantine/lockdown was imposed.
Do not put off chores or tasks on your to-do list. Putting off things will just add to your anxiety and stress.
For moms of school-age kids, find ways to keep your kids learning during school hours. If they go to school from 7 am to 12 pm, then they should be studying, reading or learning something new during these hours. Ban gadgets, TV, Netflix, etc. during these hours.
Don't forget to take care of yourself
If you're a mom like I am, it's easy to forget about yourself and just cater to the needs of your family. It's important, especially during this stressful time to practice self-care.
Find a method that works for you. For me, I play music while I do chores. Now that my mom can't come to our house, I have no one to help me with chores. My husband is working from home and he can only do so little. The bulk of the chores has fallen onto me. During the first couple of weeks of the lockdown, I was so stressed, tired and overwhelmed with the chores. Now, I treat each chore as an exercise. Moving helps your body to produce healthier mitochondria, the powerhouse of the cells. But that's for another discussion. Anyway, just trust me on this. Move around and you'll be healthier.
I also take some time to read books. I'm not very much into fiction so I read a lot of health books to support my naturopathic profession.
I watch Netflix when I can as it helps me to relax. I also exercise and meditate as much as I can. Finally, I make sure to sleep early. During the first couple of weeks, I was always sleeping very late because I wanted to read or watch something. I decided this week to stop this unhealthy habit and go back to my usual sleep habits.
You can also try some DIY beauty treatments such as mani-peds, face masks, massages, foot soaks, etc.
Don't forget to exercise and get some sun
Now that you're just at home, you don't have an excuse not to exercise. There are many videos available online to help you work out at home for free! Take advantage of these videos and when you go back to work, your colleagues will be surprised with the new, healthier you.
Exercise also helps your body release endorphins which are happy hormones that combat stress and anxiety. Sweating also releases toxins from your body. Exercising has many benefits so start doing it today!
Now that everyone is locked up at home, a lot of people are not getting enough sunshine. Don't forget that you need vitamin D in order to support your immune system. Get out in the sun in your yard or garden or in front of your house or balcony for 15 minutes to boost vitamin D production.
Create Happy Hours
Create Happy Hours (whatever that means for you). Create a movie night with your kids and bring out the popcorn. You can even make it a themed event and decorate your house or den with materials that you have on-hand. If you have small kids, they will have fun making their own decorations. You can keep them busy and entertained for a few hours. Score!
You can also have tea time, cuddle up with your spouse or partner while watching a movie, etc. Whatever makes you happy, do it!
Stay in the "now"
Journaling can be a good release during this time. Each morning, you can do a "brain dump" where you write everything that's on your mind, both good and bad. If you want, you can put all the bad on one page and tear it up into little pieces, as a symbol of letting go of all these bad things.
You can plan out your day. List down things that you need and want to do. You can also use the journal for gratitude to take you back to the present whenever you think of something stressful. Like if you read something bad in the news, you can write down, "I'm thankful that we are safe and healthy now."
Be grateful
At the end of each and every day, don't forget to be grateful. Take time to thank God that you are still alive, that you have perfect health, that your family has everything they need to survive this, etc. Thank God for friends and family who help, encourage and support you not just during this time but every day of your life.
Let go of all your worries before you sleep. Pray powerful prayers and you will have a good night's sleep.
Helping others cope
If someone opens up to you about their stressors, don't go adding fire to the flame. Instead of agreeing to the negative stuff that is bothering them, think of a way to spin it and add positive things. For example, your friend tells you that she is stressed because they have a positive patient in their building. You can answer by telling her that, that is something out of her control but she can stay inside to be safe, wash her hands regularly, eat healthy food, get some sunshine and focus on happy things. This way, you don't get burdened with the negative news and at the same, you can lift your friend's spirit.
Get the help that you need
If you or someone you love really needs therapy, contact your regular therapist using the phone, landline, Messenger, Skype, etc. to try some Teletherapy. Ask your insurance if they cover the cost. Most are covering it because of the ongoing social distancing.
If you're in the Philippines and are experiencing severe anxiety and need some counseling or help, comment below or send me an email at lifebyladye@gmail.com. My sister is offering Teletherapy sessions. Professional help is more likely to make an impact on your loved ones suffering from anxiety.
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