We've been home for a while now and that will take even longer. As a result, we have learned to work, play and socialize from the limitations of our living space. But with all the uncertainty that is still there, we may be dealing with restlessness and feelings of isolation. Here we offer tips for dealing with this by keeping our minds and bodies active, strong and healthy in conditions that challenge us both mentally and physically.
A strong mind
Change your attitude
Adapting to this unusual situation comes with many mental and emotional challenges – from learning how to work productively at home to relying on technology to connect with other people. And since outings are limited to a walk through the neighborhood or a trip to the grocery store, we can be challenged even more as we face an apparent loss of freedom. But adjusting our attitudes can change the way we deal with those challenges from being frustrated to opportunities [to grow].
You may not be able to go to work, but this is an opportunity to catch up on old work. Maybe it's a chance to spend time with your loved ones. Maybe it's a chance to decompress from whatever it is that might tax you at work.
Develop self-awareness
For many, this also means that you are locked up at home with roommates, partners, children, parents or other family. And after weeks spent together, tensions and tempers can flare. These situations allow us to practice tolerance and be more peaceful. It allows us to work together and overcome some of those challenges.
If disputes arise, consider your response and the other person's point of view. You have to let go of some things and understand that people will have bad days, bad moods, bad times. We'd better forgive them because we're going to beg them to forgive us if the situation is reversed. This attitude will also be important during virtual interactions, especially since virtual and written communication can leave more room for misunderstanding.
Practice resilience
Those who live alone may begin to feel isolated with fewer opportunities to be physically active and connect emotionally and socially with others. Many of us have turned to virtual gatherings to fill this space. However, this can be particularly difficult for those who go to a counselor or therapist. While they can connect online in the same way, it's not always the same as that face-to-face interaction. In such cases, this is an opportunity for people to practice emotional resilience and use the methods they have learned in their counseling sessions.
Keeping a journal can also help you process this new experience and its challenges. You can come back to the journal later and then show the entire book to your therapist when it's done. And you may find that it makes you grow and reflect.
Set routines and boundaries
Finally, those who are new to working or learning from home may find that they have difficulty concentrating either on work or leaving at the end of the day because they do not have a clear demarcation between the workplace or the classroom and at home.
You need to practice self-discipline in terms of time management, and structure can help with that. This can be done by allocating time for work and rest. Taking it one step further, it can also be helpful to create a physical space to work and take a break.
A strong body
Get up and move
As part of the effort to contain the virus, gyms and studios have been closed, disrupting many of our usual workout routines. And because we stay at home, we tend to move a lot less and miss steps that we normally take in a day. People will be more sedentary and likely eat more. So that will definitely lead to a decrease in their fitness, aerobic fitness and muscle function.
Whether indoors or out, make sure you do something to exercise as long as you maintain social distancing. Some examples:
Indoor
Aerobic exercises (e.g. jumping rope)
Training using your own body weight (e.g. pushups, squats)
Household tasks
Yoga and stretching
Outdoors
Hiking
Run
Cycling
Gardening
In addition to the physical benefits, training also reduces stress and anxiety – especially helpful in these uncertain times. Just doing something that is pleasant will be helpful. If a person is indoors all day and is not used to it, it will cause a bit of anxiety.
Start stretching and exercise slowly
If you're new to exercise, haven't exercised in a while, or are waiting to start exercising again until you can go back to the gym, it's a good idea to start with low-intensity activity and build up gradually. Your training level should allow you to carry on a conversation while exercising, and you should only increase one variable at a time:volume, intensity or frequency.
In addition, stretching helps to keep your muscles limber and mobile. But be sure to warm up for five to ten minutes before stretching to protect your muscles, and relax in each stretch, stopping before it reaches an unbearable point.
Check your workplace
Protect your lower back, neck and shoulders by setting up your home workplace in a way that suits your body. Sit up straight with your feet on the floor and place your screen at eye level and your keyboard and mouse at appropriate angles.
Don't fall into the trap of something that feels very comfortable but is bad posture at the same time. This can prevent you from working too often on the couch.
Also, be sure to get up every 30 minutes to stretch, stand and move — a habit that should also be part of your workplace routine. Consider setting a reminder to help you remember.
Boost your immune system
Finally, as well as important for your physical and mental health, exercise also improves your immune system. You're less likely to get sick...and if you do, you'd probably respond better and recover faster.
