10 Things You Can Do To Promote Mental Health While Social Distancing

With the recent outbreak of COVID-19 across the world, for many of us, life looks very different. Schools are closed, public transit is empty, restaurants are take-out only, and many of us are doing our civic duty by staying inside. With all of the uncertainty surrounding this global pandemic, it is enough to make even the most zen among us worry or feel down.

For those of us who struggle with difficult emotions at baseline, it can be even harder. Structure, routine, social interaction, physical activity, and intellectual engagement are all good for mental health. It can be hard to think about how to incorporate these things into our now more narrow lives, confined to our apartments and homes. With this in mind, here’s a list of ideas for promoting mental wellbeing while social distancing. Some of these “quarantivities” may not be for you, but now is a wonderful time to practice flexibility and try something new!

1. Focus on responsible sources of information: Get your data from the Center for Disease Control or your state’s Department of Health. If you are sick, stay home. Wash your hands, cough into your sleeve, limit social contact as much as possible, and if you have symptoms call your primary care doctor to find out what to do.
2. When a worry comes up, try to think about what you actually can control: If you’re worried about the health of your grandparent, that’s a very natural worry to have. We can’t control the risk that an illness like this poses to the elderly. However, we can call our elderly loved ones to check in, encouraging them to quarantine, send photos of grandchildren via email, and maybe drop off food packages (with proper safety precautions!).
3. Create a New Routine: Mental health thrives on structure and routine, and having to stay home takes many of us out of our normal day to day schedules. Try as best you can to adopt new routines at home. Set work hours, schedule afternoon break Zoom Meeting to see your favorite co-worker, and mark off exercise or hobby time.
4. Practice Self-Compassion: Self-compassion in psychology has largely been the work of Dr. Kristin Neff and Dr. Stephen Germer. Self-compassion is when we strive to give ourselves the same kindness and caring we would someone we love, like a friend or family member. This is hard for many of us, and times like this require us to be kind not only to others, but also to ourselves. Dr. Neff’s website has a number of guided meditations and exercises to help practice this skill. I recommend the Compassionate Body Scan!
5. Do Something New: What’s that thing you know would be good to do, but you’ve been putting off? Starting a meditation routine? Organizing your kitchen? Learning how to do that one yoga move? Or maybe it’s something fun like an online course in art history or trying a new podcast. You’ve got a much more flexible schedule now…and limited other activities. Maybe it’s time!
6. Intentionally Invest in Relationships: Given the pace of modern life, most of us have people we care deeply about, but we struggle to keep in touch. Now’s a great time to set up a FaceTime with the college friend you haven’t seen in years. Write a letter to your cousin who lives in a different timezone. Call your grandparents or elderly friend and ask them about their favorite childhood adventure.
7. Explore Your Creative Side: Paint, bake, play your instrument, sing, try a new medium or method. These kinds of activities are often wonderful stress relievers, and your artistic passions are often good indoor activities!
8. Find a Good Youtube Exercise Video: If it’s easy for you to safely exercise outside while also social distancing- please enjoy the fresh air! For those of us living in cities, this is harder. Regular exercise is an important part of many mental health, so adapting it to at home living is important. Youtube has many different workout videos that can guide you through a total workout at home.
9. Setting Expectations: Many people have chosen to spend this time with family and friends they don’t always live with. Those of us who live with roommates or partners now find ourselves spending significantly more “quality time” than we normal with our cohabitants. Even when we love people, spending all our time together can be a challenge. It might be a good idea to talk about expectations: maybe you need an hour to yourself, to share household chores, or plan game nights on a regular basis. Whatever it is, having a frank conversation about everyone’s needs and how to be respectful can help avoid misunderstandings.
10. Video Therapy: Call a local practice and ask if they offer video sessions or “teletherapy.” Recently legislation has passed to make it easier for most people to get these services covered by insurance, though it is important to find a provider who is licensed in the state where you live. If you’re feeling very anxious, or really down in the midst of the significant uncertainty, do not allow our current situation to be an excuse to not seek help. People wait an average of 10 years to come to therapy, and often they’re in pain for much longer than they need to be.

This moment in time is not easy, but it is important that we work the best we can to not make these hard times even harder. There are so many aspects of this current crisis that we cannot control, but we can be intentional about how we spend our time and support one another. Remember that it is temporary and to reach out if you need help. If you happen to be in NY, and are in need of therapy, you can visit my website to contact me about an appointment.