There’s no denying the many challenges we’ve all faced amid the COVID-19 pandemic. From health concerns to financial stress, these rapid changes have caused a great deal of pain for many. One study found that depression rates had tripled in U.S. adults compared to the period before the coronavirus struck.
While you can’t change the state of the world, there are ways you can stop feeling so overwhelmed and uncertain. From practicing self-care to connecting with loved ones, here are six tips for boosting your spirit amid the ongoing pandemic:
1. Treat Yourself
There’s a lot going on in the world at the moment, most of which is only adding stress to your life. Now more than ever, it’s important you find time to practice self-care. Taking care of yourself is not a luxury — it’s essential. Regardless of your age or profession, you need to allow yourself to do what makes you happy.
You might be thinking, “I don’t have time for that.” Yes, you do. And if you don’t make time, the people around you will suffer, whether that’s your partner, your children, or your co-workers. In order for you to do right by them, you have to take care of yourself.
Make sure you’re getting proper sleep and eating in a healthy way. Put a smile on your face by giving yourself a treat. This probably isn’t the time to splurge on a new car, but you could wrap yourself in a cozy cashmere sweater. It doesn’t have to be a big purchase, just something that makes you feel good during these troubled times.
2. Manage Your Media Consumption
While keeping up with the news can help you stay informed, the information can negatively impact your mental health. The truth is, the majority of what you see in the media isn’t positive — especially in today’s polarized climate.
According to psychologist Logan Jones, most of the news we consume today isn’t focused on reporting. Instead, it works to keep people addicted to the news cycle. You probably don’t even realize you’re hooked — or what that means. But the media you consume (whether it’s on your television, phone, or radio) impacts your way of thinking and feeling.
Comscore reported the average minutes readers spent on news sites increased by 46% during the pandemic. And while it’s important to know what’s going on in the world, over-consumption of the news can take its toll. That’s why so many health experts recommend limiting your media consumption during the COVID-19 pandemic.
A good way to do that is by taking breaks. For example, you could turn on the news to find out whether any local mandates have changed. Once you have your answer, turn the news off. You don’t need the background noise while you’re making dinner or working from home. And you certainly don’t need to be doom scrolling right before you try to fall asleep.
You could also schedule a time during the day for media consumption, the same way you schedule meals and exercise. During this time, you can spend 20-30 minutes reading up on the latest. Once that time is up, move on!
3. Schedule Time for Stress
You’re probably thinking, “Shouldn’t I be avoiding stress?” The answer, of course, is “yes.” But stress is usually unavoidable, especially with everything that’s going on. The trick is handling stress in a healthy way so it doesn’t become overwhelming.
So open up your calendar, and schedule a time to worry. Seriously. Choose a time slot, perhaps 15-20 minutes per day, when you can let yourself overthink whatever is going on in your life. You can write things down, call a friend, or just sit in your car and stew.
Whichever method you choose, make sure you pick a time that works with your schedule. For example, you don’t want to worry yourself to a frazzle 20 minutes before an important meeting.
What purpose does this serve? It puts your stressing on a schedule and confines it to a particular time slot. If an anxiety-inducing thought pops up during the middle of the night, you have to table it until “worry time.”
4. Move Your Body Every Day
Because of COVID-19, your routine has changed, and you’re probably spending more time at home. You might even be eating more and working out less. Not to mention, the stress of the pandemic and the social isolation surrounding it are likely causing some emotional distress.
Regular exercise has many benefits besides changing your physical appearance for the better. It can reduce your stress level, improve your sleep, boost your immunity, and more. You should exercise to keep yourself not only physically healthy, but mentally healthy as well.
The good news is, there are many ways to stay physically active while at home. If the weather is nice, you can go on regular walks or jogs around your neighborhood. You can take a virtual exercise class on YouTube or get exercise inspiration from Instagram videos. Fitness apps and exercise apps can also help get your body moving!
5. Connect With Loved Ones
While you might be limiting the number of people you see in person, that doesn’t mean you can’t stay connected. If there’s one thing this pandemic has taught us, it’s how many different ways there are to virtually communicate.
You could hop on a Zoom call with your extended family, play online video games with your friends, or host a virtual watch party on Netflix. Thanks to technology, there are a plethora of options. You just have to pick one (or a few) and put in the effort!
That said, make sure you’re careful about who you’re talking to. Instead of calling someone who constantly focuses on the negative, connect with positive people to help you feel better — not worse.
6. Take Advantage of This Time
There’s a great deal of uncertainty in the world right now. Chances are, you’re dealing with some uncertainty on a personal level. While that can be stressful, it can also be exciting. Instead of sitting around waiting for something to change, take advantage of this time by trying something new.
That could be changing your career, going back to school, launching a new business, or something else entirely. A good way to get through this pandemic is by changing your perspective. Don’t look at all the things you can’t do — look at all the things you can.
Along with that, consider the rule of 555. When you’re trying to make decisions about your future, think about how it will affect you in 5 days, 5 weeks, and 5 years. It’s a simple exercise with no wrong answers. It’s goal is to simply help you think through the impact of your choices.
Staying positive is a challenge, especially during a lengthy public health crisis. However, by embracing these six tips, you’ll discover new, healthy habits that’ll boost your spirit in no time!
