Anxiety in the time of pandemic: fighting coronavirus with safe exercise, social distancing, and self-compassion

Posted on March 23, 2020March 22, 2020 by Sol

Capturing the anxiety of the moment / Image source: goodhousekeeping.com

Anxiety in the time of pandemic:
fighting coronavirus with safe exercise,
social distancing, and self-compassion

The way we manage our lives is changing.

With social distancing in full effect and with the status of how we should manage ourselves changing hourly, this is a difficult time. Add to this general uncertainty about future plans, and COVID-19 can feel like an unstoppable force. We have to think about every move we make, adding extra effort and anxiety to decisions that were once automatic. While those on the front lines fighting the disease are juggling parenting, exposure, and unpredictability, the rest of us are trying to manage the best we can.

But let’s be honest … this is a crazy time. We try to act as if everything is normal, that we’ve chosen to have a staycation and that we’ve always had the CDC on our list of browser bookmarks. We look at information from around the world and try to filter it down into how it can affect our lives. What does this news report mean?

Living at times like these is hard. I know that you’ve seen memes about how our grandparents fought in wars and we’ve been asked to sit on the couch, comparing their sacrifice to our daily reality. And yes, that is true. But the fact is that it’s still hard.

Some of us like change. We can easily manage shifting schedules and we make last-minute plans without thinking twice. But there are many of us out there, myself included, who find change difficult. There’s lots of psychological research tying our ability to cope with change to a stable childhood environment. But there’s also psychological research that aligns one’s inability to embrace change with brain chemistry. So, there’s no right childhood or wrong childhood that explains why you’re anxious. Maybe you can pinpoint an experience and maybe you’re just born with it.

Anxiety targets everyone in a time like these — both planners and procrastinators are victims. The planners can’t make plans or find comfort in solutions. The procrastinators don’t want to think of the future. No matter who you are, no matter your past coping strategies, no matter your mental health status … you are going to be affected by a world in flux.

But before we all crawl into bed for the next three to six months and abandon hope, there are small acts of self-care and personal kindness that can make things a little easier. Now is not the time to revolutionize your diet and cut calories. It’s time to slow down and make meals. You probably have more time to try out recipes and explore different types of cooking.

It’s also time to do exercise that you love. While you can feel safe running outside, it’s time to do more fun runs and less high-impact stressful training…unless you love high-impact stressful training. Just like you might turn to comfort food, you can also turn to comfort exercise.

And it’s also time to embrace self-compassion.You need to acknowledge what you can control and what you can’t. If you need help, ask for it. FaceTime a friend for a good gossip session or just to check in. Refill your prescriptions so you aren’t worried about running out. Subscribe to virtual zoos on instagram to be inundated with cute baby animals.Get off Twitter or Facebook and limit the amount of time you read the news.

Nobody wins by being “strong” at a time like this, because being strong doesn’t mean shutting down. Instead, it means opening up, admitting vulnerability, and asking for help.

COVID-19 got you working from home? You can still work out

Posted on March 16, 2020March 15, 2020 by Sol

Woman meditating in bedroom / Photo by Andrea Piacquadio from Pexels

COVID-19 got you working from home? You can still work out

With many offices and schools closing to slow down the spread of COVID-19, we are entering a new phase of how we combat the disease. While words like “pandemic” seem scary, we all need to find solutions to keep ourselves mentally and physically fit in this uncertain time.

Here are some suggestions on how to make the best of the current situation:

Build a routine

As much as we might like to think of ourselves as spontaneous, routines are extremely beneficial. They create structure in our lives, reduce the need to plan, help us prioritize, and work towards our goals. Routines also reduce stress and allow us to manage times of unpredictability. While many of us have routines centred around going to work, there is no reason why you can’t maintain a routine from home. It may be a little more difficult at first, but plan out your day. How will you break it down? Having set times to eat, stretch, exercise, and walk away from the computer will make you more productive.

Get dressed

While it might be tempting to stay in your pyjamas all day, you have a job to do. Treat your home office like you would your physical office.

While you might choose to wear something a little less formal and more comfortable at home, changing into a different outfit will have you feeling more professional. Or maybe, you want to put on your workout clothes … which leads me to …

Keep your workouts

Whether you’re scheduled to head in for a session at TrainingSpaces or picking up a fitness class, keeping active will help combat the general feeling of lethargy that you may face while working at home. Without the pressure of commuting, you actually have the luxury of using that time to exercise. Exercise will continue to give you that shot of energy and endorphins that we all need at times like this.

Try something new

This is a great opportunity to download a new fitness app. If you are concerned about leaving your house, there are a number of free apps that can keep you on track. For example, the entire suite of Down Dog fitness apps are completely free and cover a range of activities from barre to introduction to yoga.

Go outside

It can be tempting to hibernate and not leave the house without a real destination if you have no particular place to go. However, fresh air is essential. Evan a quick walk around the block in the middle of the day can break up the monotony of staring at your computer screen.

Eat properly

While it may be easier to pop a frozen meal in the microwave, you need to prioritize proper nutrition when you’re at home. A balance of protein, carbs, and fat will keep you focused and stop you from snacking on empty calories. Whether you’re coming from an office with lots of free snacks or you keep your cupboards full of high-calorie treats, food shouldn’t be an excuse to take a break. Be mindful of what you’re consuming — you’re in control. Find another way to take breaks that won’t have you heading to the kitchen.

Meditate and stretch

When things feel overwhelming, there’s always time for meditation. As we adapt to different desks, there are bound to be some new (or existing) aches that become aggravated. Take the time to wrap up your day with some gentle yoga or stretching to combat poor desk setup. Find a guided meditation podcast or app (like SimpleHabit or Calm) that focuses on breathing, slowing down, and grounding you in the present. Free versions of these apps should take you through basic breathing exercises and quiet your mind with breathing and relaxation.

So these are just some things you can do to maintain your energy and focus when working at home.

Pease take a moment to review how we’re handling COVID-19 to keep you safe and healthy.

Avoiding Stress-mas: self-care for the holidays

Posted on December 24, 2018December 23, 2018 by Sol

Avoiding Stress-mas: self-care over the holidays / Image source: medicalnewstoday.com

Avoiding Stress-mas: self-care for the holidays

December is a busy month. Whether you’re wrapping up projects or wrapping up gifts, the end of the year boasts the shortest days crammed full of activities and obligations. It’s easy to become overwhelmed with responsibilities and commitments. Throw in complicated friend and family dynamics and you can forget yourself in all the commotion.

While we know that complete hibernation is impossible, you need to take some time for yourself over the holidays. Here are six tips to keep you healthy as we draw to a close of 2018.

Stay on schedule. If you have a schedule that works for you, try best to maintain it. Just because the world may be on holiday hours doesn’t mean you have to be.
Work at your own pace. And if you are on holiday hours, take advantage of the freedom. Sure, you need to get work done but you may now be able to get that massage in that you’ve been promising yourself since October. Having flexible hours means you can take advantage of working out in the middle of the day, seeing a matinee, trying out a new afternoon class, or spending that extra ten minutes over your coffee.
Book time just for you. Give yourself a break from the hectic holidays and de-stress by planning a quiet activity. Whether it’s an hour in a sensory deprivation tank, booking a cooking class, taking a walk at a nearby park with that podcast you’ve been meaning to listen to, or spending thirty minutes of quiet browsing in a bookstore, spending time by yourself will help you from feeling overwhelmed. These little self-care dates are your chance to reset.
Ignore Boxing Day. It’s chaotic and crowded—and just not worth it. Heading to the mall to fight with crowds over recent markdowns will do little for your mental health. Those deals will be there in the New Year. You’ll end up pressured into buying things you don’t want at a price point that isn’t that cheap.
Limit social engagements. Whether you are heading out of town for the holidays or staying in one pace, there will be an influx of gatherings and social activities. Make sure that you aren’t overextending yourself and never be afraid to be the first one to leave. Keep catch-up coffees from taking over your afternoon by scheduling an appointment nearby. This way you aren’t being rude, you just need to be somewhere else at a specific time.
Politely decline. You don’t need to be at every party, every event, spend time with every out-of-town relative, or visit those relatives that you never see. It’s always hard to say no but if you’re saying yes to everything, you’re focusing on quantity and not quality. Exhaustion is no vacation so don’t be afraid to skip out on a coupe of events or activities.

The holidays can be a difficult time for many of us. Just remember to put yourself at the top of your gift list and try to do one thing you enjoy every day.