COPING WITH CORONAVIRUS AND A PANDEMIC

We are all struggling to adapt to our new normal at home. Here are some tips on how to cope during these uncertain times:

  • Focus on the things that you can control and do. For example, taking precautions reduces the risk of contracting coronavirus:

    • Stay at home and practice social distancing when you do need to leave

    • Wear a mask

    • Wash hands with soap and water vigorously for 20+ seconds after you cough/sneeze, come into contact with other people or touch surfaces in public

  • Limit exposure to the news and social media.

    • Check the news only once or twice a day, and try to refrain from reading news in the evening.

  •  Maintain a routine.

    • While staying at home it is essential to have a consistent routine for our mental health.

      • Getting up and getting ready for the day serves to establish boundaries around work versus relaxation.

      • It is also important to maintain regular sleep-wake schedule to ensure we are getting enough sleep.

      •  Eating healthy is also essential but if you need help preparing meals, Territory Foods is a wonderful meal delivery option.

  • Have a laugh. 

    • Studies have shown laughter actually makes our immune system stronger, which is likely because it triggers the nervous system’s relaxation response. Laughter also relieves physical tension, subsequently leaving muscles relaxed for as long as 45 minutes. So, put on a funny movie, watch a stand up comedian, and chat with friends to get a good laugh in! 

  • Exercise.

    • Research has shown exercise serves to decrease anxiety and improves mood as well as overall well-being. Try to infuse movement throughout your day with stretching, walking and/or a dance party. Gyms and studios are offering free streaming of workout and yoga classes, and YouTube is also a great resource.  Here are a few examples of websites with free workouts:

  • Practice Mindfulness.

  • Maintain connection with friends and family

    • Studies show social connectedness reduces cortisol, the stress hormone, so we need to be sure to regularly connect with loved ones via FaceTime, or phone. Or, get together outside 6 feet apart!

    • We can and need to support one another through this uncertain time!

  • Relax and self soothe.

    • Do the things that calm you when you’re stressed such as enjoying a warm cup of tea, a bath or listening to music.   

  • Practice gratitude.

    • Reflect on the many things present in our lives for which we are grateful, such as friends and loved ones, a place to live, cup of coffee or tasty meal. The language we use is also important so instead of “stay at home” we can reframe this as “safe at home.”

  • Allow yourself to feel what you feel.

    • Emotions intensify if you don’t acknowledge them. Feeling upset or overwhelmed is normal. 

REACH OUT FOR HELP IF YOU NEED IT

  • Continue mental health treatment. It is important we continue any mental health treatment via teletherapy and we can also reach out to therapists for any additional support we might need. (Yes, I have a therapist too!) 

    • For brief counseling or a treatment referral in New York City, call 1-888-NYC-WELL (1-888-692-9355) or Text “WELL” to 65173 or chat at  nyc.gov/nycwell

  • Feeling Suicidal?

    • Call the Suicide Prevention Lifeline: 1800-273-TALK (1-800-273-8255)

      en Espanol: 1-888-628-9454

    • Or, reach out to the Crisis Text Line 741-741

  • Experiencing Domestic Violence?

 
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