Editorial note: Here is a guest post from Sushmita Sen, PhD, who shares some tips on how to stay healthy and productive while we are practicing social distancing.
It is completely normal to feel anxious, stressed and out of control during the global COVID-19 pandemic we face today. How do we stay healthy and productive in these uncertain times?
What we are dealing with today
There are not many times we can recall in human history when mankind has had to come together and support each other for survival. On rare occasions, like the one we face today, we are fighting an invisible enemy to keep our loved ones and communities safe.
Uncertainty about the future and a rapidly changing world around us can bring on feelings of loss of control. In fact, many of us feel on edge. Even the best of us can fall prey to unhealthy coping mechanisms, such as overeating, substance abuse and ruminating on things we cannot control.
While our schools educate us, they don’t teach us how to deal with major changes in life. Staying healthy and productive during uncertain times is not on the curriculum! Therefore, I want us all to understand that there was not much we could have done to prepare us to face this challenge, not at this scale.
Social distancing can mean feelings of isolation
To make things worse, we are also forced to deal with our feelings and individual situations in total isolation from others due to social distancing. According to the American Psychological Association, social distancing means “keeping a safe distance (approximately 6 feet) from others and avoiding gathering spaces”.
Staying socially connected and being around other ‘humans’ is hard-wired into our beings. Social connections have an impact on helping us stay healthy and productive. Meeting up with friends or gathering with our community not only enhances our sense of wellbeing but also protects our mental health.
However, with the rampant global spread of COVID-19, social distancing is recommended as the best way to flatten the curve and keep our communities safe. Thus, social distancing is the key to save lives and will ensure that we can return sooner to our normal lives.
Working from home is the new norm
For professionals around the world, our work and socializing with colleagues is a big part of our daily lives. With most workplaces across the US asking their workers to work from home, #WFH has been trending all over the internet. This ‘way of life’ is now the norm for working professionals around the world and creates new challenges for staying healthy and productive.
Moreover, many professionals are finding themselves juggling work with taking care of their children and other personal responsibilities that were previously outsourced. Managing our personal lives while fulfilling our job responsibilities during these unprecedented times is not only stressful but can also be debilitating.
How to stay healthy and productive
As someone who is very used to working from anywhere (including from home), I have found this transition pretty seamless. However, I have friends and colleagues who are struggling to adapt and regain normalcy in this situation. We are all taking a few steps back from being constantly ‘on the move’ and staying more at home.
I would like to share some ideas to stay healthy, be productive and make the best of this situation. From a big picture perspective, dealing with COVID-19 is probably going to teach us ‘life lessons’ that will not only make us more resilient but help us prioritize the most important things in our life, including our wellbeing. Having learned these lessons, when disaster strikes again, we will be well prepared and in better control of our lives.
Use this time for reflection and introspection.
Assuming that you no longer have to commute to work, you may have several hours back on your calendar. Therefore, take this time to reflect on your life values and goals so that you are aligning your everyday choices with them. Use the time to develop healthy habits so that your choices become automated, helping you become the best version of you.
For best results, find a quiet place without distractions and start journaling your thoughts. The more you sit with yourself, doing nothing else, the more clarity you will gain on what matters to you the most. Self-awareness is often the first step to understand your reaction to change and respond to uncertainties in better ways.
Practice self-love and self-compassion.
As women, we often shoulder a heavy burden and then blame ourselves for failures that are out of our control. The unique situation we are in today is no one’s fault (certainly not yours!).
Let go of expectations to be the perfect mother, the perfect partner and the perfect co-worker. Give yourself the time and space to process the changes around you and try to accept the not-so-perfect you.
Not knowing how long this uncertainty will last can be scary and will make you feel vulnerable. Allow yourself to feel that way without judgment. Check out some free resources from Headspace that can help with navigating these difficult times.
Show compassion and empathy to others.
Being there for others also helps us find meaning and purpose in our lives. However, when we are in duress, we forget to show compassion and empathy to people around us. Therefore, be understanding when colleagues or friends do not respond to you immediately – they are trying to cope with changes on their end as well.
For example, I like to see my colleagues during our virtual meetings. However, I do understand when someone may be having a hard time keeping their kids from showing off their acrobatic skills in the background (true story!). I have also seen my colleagues’ kids participate in our meetings by providing inputs in the form of screaming and crying. Please do not blame or shame your colleague when something like this happens.
Occasionally, you will find yourself with a colleague who is very anxious and cannot stop talking about the situation. Be kind to them and help them by sharing positive coping mechanisms.
Plan your day, week and month.
Getting your life on a routine that works for you and your family is the best way to navigate chaos. It is very easy to lose sense of time and day when you don’t spend time commuting or running your usual errands.
Create a daily schedule for weekdays, and make sure everyone in the family sticks to it. Have back-up plans and be ready to pivot on short notice. After all, the chances of your plans failing are high with the rapidly evolving situation.
I create a plan for the week every Sunday based on my schedule for the coming week. Then I revisit as plans change throughout the week to make sure I don’t lose focus on completing my priority tasks. Remember to schedule down time and exercise in your daily plans.
Stay connected through technology but don’t ‘overconsume’ news.
Get innovative with technology, and create fun memories. Call/video chat with your colleagues, elderly neighbors, family and friends frequently so that you don’t lose the sense of connection. It will also help bring meaning to your day and keep you centered. For instance, I planned a happy hour with a friend in LA over video chat and had a ‘virtual’ lunch meeting with a colleague at work.
However, avoid the temptation to follow everything that comes out in the media. Plus, stick to reliable sources of information such as the Centers for Disease Control and Prevention and the World Health Organization.
Go on ‘kitchen adventures’ with the family.
According to a study published in 2003, less than 33% of Americans eat meals together more than twice per week, and 70% of those meals are eaten outside!
With restaurants closing their doors for eat-in options, there is an opportunity to not only have meals together but also cook together. Why not go wild in your kitchen as a family? You don’t have to be a gourmet chef to whip something up with the ingredients you already have in your kitchen. Take yourself and your kids on an adventure that provides bonding and learning time for everyone.
Take this opportunity to create healthy food habits for yourself and your family. Who knows, you might accidentally discover America’s next Top Chef!
Lean in(to) your pet(s).
If you have a pet at home, this is a good time for them to step up and help you out! Pets can be especially helpful when we are feeling lonely and depressed due to limited physical interactions with other humans. For example, you could use them for therapy (they are great listeners and seldom give any bad opinions in return), take them for longer (or more frequent) walks and have the pet babysit the kids while you work (maybe only older children!).
Cultivate appreciation and gratitude.
Lastly, appreciate all the good you have in your life. Several individuals have either lost their jobs or will lose their jobs soon. Our economy will see long-term effects of this epidemic. The vulnerable and under-served populations are at the highest risk of being affected the most.
Research suggests being grateful can make us happier and improve our overall health. Remember, if you have a job, a home and good health, there is a lot to be thankful for.
Last thoughts on staying healthy and productive
I’m well aware that tips for staying healthy and productive in this article do not apply to everyone. In particular, individuals who are dealing with health conditions (including mental health) or taking care of sick family members or friends will have additional challenges.
My hope is that you will find one or two things that you can take away after reading this blog post and modify these tips to your personal needs at this time. The most important thing is to find what makes you stay calm, healthy and focused, while life throws curve balls at you.
Both the World Health Organization and Centers for Disease Control have resources available for those coping with stress and tips for managing our mental health during this crisis. In addition to these resources, please reach out to your employer to inquire about your workplace Employee Assistance Program and check out resources (including helpline numbers to call) available from the National Alliance on Mental Illness.
As we all deal with COVID-19 in our own ways, remember to open the windows and let the Spring in!
About our guest author
Dr. Sushmita Sen is a biomedical scientist turned into a patient activist, who is committed to making equitable, value-based and high-quality healthcare a reality for patients with cancer globally. In addition to oncology, she likes to ponder about compassion, empathy, sustainability and burnout in the modern world.