“We love being mentally strong, but we hate situations that allow us to put our mental strength to good use.”
-Mokokoma Mokhonoana
How does the quote above resonate with you?
Pause here for a moment and free yourself from distractions:
Take a deep breath in... exhale slowly... deep breath in... exhale slowly... deep breath in... exhale slowly... calm your mind and be present...
Mental strength will be the biggest key to success post COVID-19. As the powers that be continue to discuss moving forward and reopening the economy... let’s be patient, play it smart and stay the course.
To help us stay safe and focused I offer a few reminders and tips to keep us on track:
1. Stay physically safe from the virus:
Physical distancing and hand washing decrease transmission of the COVID-19 virus
Stay home when you can.
When outside the home, wash your hands thoroughly and frequently.
How will you make this practice permanent yet fun so it's a constant reminder?
...here's a chance to tap into your creative side, get your kids involved even...
2. Limit media to reduce anxiety:
Try to limit COVID-19 media exposure to no more than twice a day
Check for updates in the morning and before dinner
Try to avoid reading about COVID-19 before bedtime.
Take a vow to not forward (and thus propagate) alarming headlines to friends and family.
What can you do to not get sucked into this vortex?
...think about it...maybe assign this task to an accountability partner...
3. Get and provide warm, comforting, social support by video, phone, or text:
It's critical to take time sharing your feelings as well as listening to support others through COVID-19..
Use connections to talk about this you normally would
Host a virtual book club, dinner, happy hour, or birthday party
8 free Apps to Help You Stay Connected: :https://computer.howstuffworks.com/internet/social-networking/networks/apps-to-stay-connected-coronavirus.htm
What event will you commit to hosting?
...spend some time here, have fun, create something to look forward to then pass the baton...
4. Find ways of expressing kindness, patience, and compassion:
Humans across the world are sharing this experience with you. We are all in this together.
Be extra kind to yourself.
We may all emerge with a renewed appreciation for our interconnectedness.
Helping others in need creates more purpose to our days and well-being.
How will you intentionally be kind today and involve your entire circle?
Think about it... kindness can be very contagious....go spread far reaching joy...
5. Create new routines and keep practicing healthy behaviors:
Remember that our activities, thoughts, and mood are closely linked. If we want to change our mood, change our activities and/or our thoughts.
Our brain wants predictable activity so we can relax our vigilant nervous system.
Go to bed early
Go outside each day to be active.
Rituals and routines are restorative to us.
What routines do you still need to rethink?
... discuss,,, hash them out... post them somewhere visible...
6. Eat well:
Good nutrition helps our mood. Stress makes us seek comfort foods, and high carbs and sugars have a negative impact on our mood.
Studies show that a Mediterranean diet has been linked to better mental health and stress resilience,
Junk food is linked to depression and anxiety.
When possible, fill your home with fresh produce, frozen vegetables, and whole foods
How will you set yourself up to win this battle?
...never give up.... today is a new day...
7. Work well enough from home:
Don't expect to have the same type of productivity as usual. We are all distracted and needing to cope with a different daily life now, while helping others. Reduce your goals for typical work that is not urgent, if possible:
Confine your workspace to a specific clear area in your home
Control sound. Use noise cancelling headphones or earbuds, or use music or fans to create white noise.
End the workday with clear boundaries. Put away electronic devices and work tools at the end of your workday and set clear hours in the day for work.
Have a morning or evening check-in with a colleague or supervisor to reduce social isolation and provide structure to your day. Use video communications when you can. Seeing faces provides more social connection and information than just talking.
What boundaries have you set to honor yourself, your values, your family and what will you agree to let go of?
...spend some time with this one...
8. Dealing with isolation and quarantine:
The psychological stress of sheltering in place when living alone or being in quarantine once infected can be severe: Find resources to help below
Psychological effects of social distancing: https://www.samhsa.gov/sites/default/files/tips-social-distancing-quarantine-isolation-031620.pdf
Psychological effects of quarantine and tips: https://www.cstsonline.org/assets/media/documents/CSTS_FS_Psychological_Effects_Quarantine_During_Coronavirus_Outbreak_Providers.pdf
What will you do differently to monitor your personal mental health and support those you care about and love?
May is Mental Health Month and this is Wellness Wednesday. Be intentional, encourage others to do the same and watch what happens. Don't miss your opportunity...
You got this!
Coach Tavia
Related Articles & Resources:
Emotional Well-Being and Coping During COVID-19
Mental Health Association in New Jersey
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