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Set a schedule for your extended time at home




Dr. Lloyda Williamson

Dr. Lloyda Williamson

We are living in a time of unprecedented change. News surrounding the novel coronavirus, COVID-19, outbreak is updated constantly. 

 

With so much uncertainty, how can we possibly digest all of the information being shared? What should we be doing to keep ourselves — and our families — safe and healthy? Coping with feelings of stress and anxiety starts with shaping your daily routine. 

 

The reality of self-quarantining, especially for those with children, can be daunting and scary. Many people will experience fear, isolation and financial strain, among other feelings and factors that can negatively impact their mental health. These feelings are real, and their impact on our overall health and well-being can be significant. 

 

As businesses shut down, schools close, sports seasons abruptly end, grocery store shelves remain empty and people self-quarantine all throughout our cities, what can you do to cope with the effects of COVID-19? 

 

Here are eight ways you can adjust your daily routine to better cope with these challenges: 

 

  1. Turn off the TV (or close the news app on your phone) when you can. You don’t need to hear or read every single news report. Consult with a doctor if you have any questions about your health or read materials from the CDC and World Health Organization (WHO) for the latest updates on the virus. Consider limiting your news consumption to 30 minutes in the morning and 30 minutes in the evening. 
  2. Log off social media. Social media can boost anxiety, so it’s especially important to take a step back during times of high stress. These platforms are also often filled with misinformation — beware of what you’re reading! 
  3. Schedule breaks. Schedule time for things that you would do on a daily basis if you weren’t at home. For example, to increase productivity, schedule lunch at noon and regular breaks every hour. A schedule is key to managing your new routine!
  4. Develop proper eating habits. Eat plenty of leafy greens, fruits and vegetables, and drink eight to ten glasses of water a day to maintain a healthy immune system.
  5. Engage in regular physical activity. There are several benefits associated with a short 10- to 15-minute walk including a positive impact on depression, anxiety, stress and more. You can even get creative! Consider streaming an online yoga class or cardio dance session. You never know what new form of movement you might discover. 
  6. Practice mindful breathing. While in a state of trauma, it can be difficult to remember to breathe. Mindful breathing promotes relaxation and can help control anxiety, depression and stress. Get started with a simple practice — breathe in for 10 seconds and out for 10 seconds. Repeat a few times and feel your body (and your mind) respond. 
  7. Get plenty of sleep. Most healthy adults need between seven to nine hours of sleep per night to function at their best. Schedule this, too!
  8. Focus on spiritual support. Many people experience emotional and spiritual support when they worship with others in a faith group, read spiritual and inspirational readings, or spend time in meditation or prayer. These activities often help provide a source of hope and purpose in life, especially during times of stress.

 

These simple adjustments to your daily routine can assist in preparing you to handle the stress of our changing world. Even with appropriate coping mechanisms in place, stress and anxiety can be overwhelming, affecting how you think, feel and act. 

 

Physical symptoms of stress can include muscle tension, headaches, stomach aches, changes in appetite and sleep patterns, insomnia, depression, difficulty concentrating, low energy levels, irritability and disbelief. Try to combat these feelings by adopting healthy habits, like the ones mentioned above, and developing a routine. 

 

If you find that you are struggling with mental health, call your doctor, or call the Lloyd C. Elam Mental Health Center Clinic at Meharry Medical College at (615) 327-6495 to schedule an appointment. 

 

Dr. Lloyda Williamson is a board-certified child, adolescent and adult psychiatrist, and a professor and the chair of psychiatry and behavioral sciences department at Meharry Medical College. 

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