7 Tips for Emotional Survival of COVID-19

In recent times, it seems the only thing anyone is able to talk about is the COVID-19 Pandemic. Social media and news outlets are completely inundated with updates surrounding the pandemic, and fear is spreading more quickly than the virus itself. But almost no one is talking about emotional survival of COVID-19.

As someone with anxiety, this constant influx of information about a potentially deadly illness can be really overwhelming. Additionally, not being able to leave the house increases feelings of anxiety and depression. The past few months I’ve had to rely heavily on my anxiety management tool chest to maintain my sanity and find peace. I thought it might be helpful to compile a list for all my readers out there about what I’ve found to be the most helpful in managing my mental health during isolation.

Some Tips for Emotional Survival of COVID-19

1. Get dressed in the morning. Staying in pajamas can make you feel like lying in bed or on the couch all day, leading to decreased productivity and lack of purpose, which aids in depressive symptoms. Getting dressed, brushing your teeth, applying makeup and other morning routines lets your brain and body know you have things to do, and sets you up for success for the rest of your day.
2. Keep a tidy house. It can be easy to let the dishes pile up and laundry go unwashed when you feel overwhelmed, but this actually exacerbates the problem. Studies show that clutter leads to an increase in the stress hormone, cortisol, which can lead to a decrease in productivity and feelings of wellness. Keeping on top of cleanliness at home allows for a distraction-free space to work, rest and be creative.
3. Do something for you, every day. With all this added stress and responsibility, it may seem that there’s no time to take care of yourself, but self-care couldn’t be more important than it is now. Not only can stress negatively affect our immune systems, it can also lead to burn-out, anxiety and depression. Take at least 30 minutes every day to do something that you really enjoy. It can be something as simple as a bath, or calling a loved one. And if you’re unwell, allow yourself to be unwell and recover.
4. Filter your information intake. While it’s absolutely essential to be up to date on federal and local guidelines regarding the virus, it may be helpful to filter the amount of information you hear. When you have an anxiety disorder, rumination is often one of main symptoms, and constantly receiving updates regarding deaths, symptoms and spread can exacerbate the problem. This rumination then leads to anxiety and panic, creating a vicious cycle that can make you feel trapped. Try spending less time viewing or listening to COVID updates to relieve some of your symptoms.

Anything else?

1. Exercise and eat well to be well. It’s no secret that eating healthy and nutritious foods, along with exercising, can decrease feelings of anxiety and depression. Countless studies have shown this to be true. Make it a priority to eat healthy meals and spend at least 30 minutes moving your body with purpose every day. While this probably won’t completely eliminate your negative feelings, it’s an evidence-based way to get some relief.
2. Practice Mindfulness. If you’ve never practiced mindfulness, now is a good time to start. Mindfulness is when you purposely bring your attention to the present moment, without judgement. Basically, it’s learning how to stop thinking for a period of time. This is a learned skill, that is achieved through the practice of meditation or other training. Although it has a myriad of other benefits, mindfulness is scientifically proven to reduce anxiety symptoms as well as depression. Not sure where to start? You can find some of my favorite resources at the bottom of the page.
3. Hope for the future. Although it can seem like this will never end, it most certainly will. Humanity overcame plagues and pandemics in the past, and we will again. Try and remember that there is more happening than the COVID-19 pandemic. Seek out the good news and cling to that. One of my favorite sources for good news is John Krasinski’s Some Good News channel. Find sources of news that restore your faith in humanity and hope for the future.

Final Thoughts on Emotional Survival of COVID-19

We’re all in this together. We will make it through and come out better on the other end. Try and take this time to strengthen your relationships with family and friends, and make the most out of quarantine. As one of my favorite characters from the first (and best) Jurassic Park movie said, “If there’s one thing the history of evolution has taught us, it’s that life will not be contained. Life breaks free, it expands to new territories, and crashes through barriers painfully, maybe even dangerously, but, uh, well, there it is. Life finds a way.” –Ian Malcolm We just have to go through every day knowing that life will find a way.

Mindfulness Resources

Sam Harris is a neuroscientist, philosopher and best-selling author. His mindfulness program does an amazing job teaching you mindfulness meditation. This is a paid subscription but I believe it to be the highest quality teaching you can receive via phone app. You can read more about his program and download it here.

My favorite meditations to listen to as I’m trying to fall asleep are the works of Michael Sealey. You can find all of his meditations here. His videos are free on YouTube.

If neither of those are options you enjoy then feel free to search around YouTube for someone that better fits your needs. It may be helpful to start here.