Finding comfort in quarantine

It's been a wild ride these last few months as the threat and then reality of the COVID-19 pandemic has hit full force. Here in Pennsylvania, we were notified only yesterday about a state-wide shut down of all non-essential businesses, which many others have been facing for far longer and with even more restrictions. As the situation unfolds, we are each faced with some hard choices to make as our worlds shrink smaller and smaller. Taking a proactive and intentional approach to social distancing and quarantine will be instrumental in finding peace and comfort in an uncomfortable situation. Following are some strategies to keep in mind to practice good self-care and promote emotional well-being during this challenging time:

• Routine is key: Maintaining some sort of a routine is essential to prevent the days from becoming too monotonous and causing a depressive spiral. What that routine looks like depends greatly on your situation. Some ideas, though, include maintaining an exercise schedule at home (some exercise companies are offering free at-home programming during this time, such as Peloton), getting changed out of your pajamas each morning, keeping up with daily hygiene, maintaining a consistent sleep/wake cycle, limiting time on screens, engaging in tasks such as cleaning, paperwork, organizing, work responsibilities, and being planful with hobbies and leisure activities.
• Take media breaks: Staying glued to social media and news is tempting when there are infinite question marks about what is happening, how it happened, and what will happen next. Our brains crave answers and understanding, and right now this situation is wrought with unknowns. However, filling our open time with an endless flow of news, posts, and tweets offers perhaps 5% useful information, with inaccurate data, panic-stricken posts, and other unhelpful or minimizing material making up the remainder. One idea to set boundaries is to schedule in media time, such as checking for updates only when you're having a meal, or a few designated times during your day. Keeping the very beginning and very end of your days free from its influence would be another great boundary to set to allow your mind to start and finish each day in a calmer state.  
• Learn something new (or revisit something old): This is a great opportunity to pursue that hobby you've always wanted to try, whether it's crafting, learning a musical instrument, trying a new game or puzzle, cooking/baking, writing, reading, or art. These types of activities are physiologically soothing to combat anxiety - an added bonus. You may also have been wishing for more time to get back to a hobby or pursuit you've lapsed in; now is a great time to dust it off and get back to it. 
• Connect with nature: While it is still permissible, getting outdoors and into nature is a perfect way to get some fresh air, exercise, and feel more present while following social distancing protocol. 
• Stay in touch: Social distancing doesn't mean social isolation. Familiarize yourself with video chat options to stay connected with friends and family. Schedule conversations with friends while watching the same show or movie, organize times for online gaming sessions, stay active in messaging and texting, and even get back to old-school letter writing, especially with some older family members. 
• Learn about options for maintaining mental health treatment: Many providers (myself included) are transitioning to online-only therapy sessions during this time. It may feel overwhelming, uncomfortable, or awkward to switch from face-to-face to video therapy, but generally after the first few minutes that wears off. Your provider can answer questions and guide you through the process of accessing your sessions. We are all sitting with some level of stress and discomfort - try to avoid letting those concerns about the telehealth transition stand in the way of accessing care for your mental health. 
• Be vigilant + calm: ​The Yerkes-Dodson Law has much to teach us about the role of stress as a helpful force - in the right amount. Too little stress can result in lackadaisical decision making and not adhering to important protocol and policy. Too much stress can result in panic, causing intense anxiety, fear, and rash behavior. That middle ground is where stress helps protect us, guides us, and supports us through challenging situations. I like the motto "be vigilant and calm" for our current state - vigilant to take the necessary precautions set forth by the CDC and governing bodies, and maintaining a calm, present, and rational mind throughout. 

I hope these guidelines spark some ideas for cultivating purpose, comfort, and maybe some joy  during these challenging times. If you have ideas of your own I would love to hear them! Share below in the comments.