Coping With Isolation
Dear Friends,
As the events and news surrounding the COVID-19 outbreak unfold, you might find yourself feeling increasingly stressed out. Our anxiety about coronavirus does lead us to do some positive, helpful things that keep us safe, like social distancing or, as many people are saying instead now, physical distancing from others. But many of us are having a hard time being unable to be with loved ones during this time, making it especially difficult to cope and feel happy.
What can you do? As humans, we have a strong need to have control over things in our life so we have to learn to deal with and manage the feeling of loss of control. This is a time for us to be creative and come up with positive coping skills. So while we might not like having to stay inside and away from others, this is a good time to work on ourselves, find ways to be happy, and or try new ways of helping and connecting with others.
Humans are built for enduring long periods of hardship. Although it can be hard to imagine, we can get over stressful times. As long as we don’t get too down for too long, we recover really well. Watching what's going wrong in the media for too much of the day can stress us out and lead to longer term mental and physical health problems. Try to take only small doses of media, and many nurturing breaks during each day. Here are five things you can do to cope with stress, improve your mood, and increase your happiness over the long run:
1. Breathe. Belly breathing slows the heartbeat, lowers blood pressure, and is very relaxing. If you have a chance, check out Dr. Andrew Weil’s 4-7-8 breathing exercise. Inhale quietly through your nose and count to four, hold your breath and count to seven, and exhale through your mouth and count to eight. This is something the whole family may be able to do and even do together.
2. Focus on what you can control. Learn to stay in the present moment, and don't worry too much about the future or things that are not in your control. Have a schedule for yourself and the family. A big cause of stress is when people feel like they have no purpose. Put together a daily schedule that includes working (if you are able to work from home), exercise, perhaps cleaning or de-cluttering your home, diving into a special project, reading, listening to music, cooking, napping, etc.
3. Engage in acts of kindness. One of the most powerful ingredients for stress reduction is warm, caring emotional support. If you do live with others, children and or adults, be extra kind and patient. Anxiety and frustration are bound to happen as we stay at home, so we need to figure out how to be "alone together." If you are away from loved ones, find various ways to connect, including phone calls, video chats, texts, mail, email or any way you can. And, depending on your situation, we can check on elderly neighbors, friends and relatives who really cannot leave home easily (especially if they are sick), with caring calls or texts, and offer to bring food, supplies, and medications. Finally, friends and communities are rapidly building their own support networks, using networks such as Facebook, Front Porch Forum or Nextdoor. This may be a good time to find new ways to connect.
4. Move your body, eat well, and get your rest. This is as important for adults as for children. When exercising, your brain puts out endorphins, which are the body’s natural uppers, thereby improving your mood and helping you relax. Physical activity also reduces levels of the body’s stress hormones, such as adrenaline and cortisol. People tend to start eating comfort or junk food in stressful situations. Be careful. Sugar overload and too much junk food contribute to stress. Try to practice good nutrition. This might be a perfect time to try new recipes with your children and or partner. In addition, this is a good time to improve your sleep and keep your children’s bedtime schedule in place. Healthy sleep habits support a strong immune system. Try for seven to eight hours per night. Avoid a lot of alcohol, which can cause shallow, broken sleep. Tips for falling asleep and staying asleep include breathing exercises, listening to music, taking a hot bath, or wrapping yourself up in a blanket and reading a book. Children love bedtime stories, so, if they are with you, let them pick out a book or two that you read to them or they read to you. It is a good time for a cuddle and to make a bedtime ritual if you do not have one already. Older kids can read in bed for a while and turn their own lights out. Remember, everyone needs a bedtime.
5. Practice gratitude. It might not seem like it, but gratitude is a stress reducer, too. Being grateful for all that we have, instead of ungrateful or jealous of what is missing, can have many benefits. Share this practice with your children. Make a list of all that you and your family members are grateful for (even if it's just 2 or 3 items each). Review this list daily and remind yourselves of the positive focus you want to create. When we take a few minutes to focus on the positive things in our lives it will lead us to a better state of mind. If we surround ourselves with appreciation, love can go a long way. Try to find enjoyment out of each and every day. This might sound like a ridiculous in the middle of a pandemic, but it is the little things that give life meaning. Take care of yourself. Learning to cope with stress has never been more important for your health and the health of your family.
For support, call 1 800 CHILDREN (800-244-5373) or 802-229- 5724; for information call 2-1-1.
Remember, we will get through this together!
PCAVT’s Family Support Team - Steve Ness, Cindy Atkins, Amber Menard, Cindy Wells, and Heather Niquette