5 Tips To Overcome Loneliness While Social Distancing

As COVID-19 continues to impact the lives of millions around the world, Americans are being urged to stay home and practice social distancing to help slow the spread. That means that numerous non-essential businesses have closed, non-essential events canceled, and people are limiting their interactions with one another.

While all of this is for the greater good, the isolation can still get to people, generating overwhelming feelings of loneliness. And it’s not easy to get through the day when you experience loneliness. As a result, the pandemic is now more than a health issue, but also a mental issue.

However, there is good news so far. You can overcome loneliness – it’s possible. Here are five tips for coping with isolation and reducing feelings of loneliness, while practicing social distancing.

1. Practice Self-Care

“Take time out of each day to take care of yourself,” says Madeline Prichard, a content writer at Study demic and Australian help. “This may include catching an extra hour of sleep, or imagining someone giving you an uplifting affirmation – or maybe you can give that affirmation to yourself. Also, make sure that you’re eating right and staying active. The healthier you’re eating, and the more you exercise, the better you’ll feel.”

Also, take the time to self-reflect. In your mind, ask yourself how you’re feeling today. Know the difference between what’s temporary and what’s permanent. The pandemic shouldn’t get to you: Instead of saying “My life is forever changed,” think: “Okay, things are hard now, but I look forward to tomorrow.”

Editor’s note: While eating a balanced diet helps make sure you get a variety of nutrients, be mindful of eating disorder relapse or trying to reduce your food consumption out of fear you’ll run out of food. Now is not the time to be dieting or worrying about your weight.

2. Practice Breathing

As you meditate, incorporate breathing exercise. Even when you’re not meditating, practice breathing. No materials or equipment is needed to do this. 

Start with a few slow deep breaths, while focusing on the sensation of air going into your nostrils, and down your lungs. This helps you relax your body and mind while maintaining breath. 

3. Stay Productive – Occupy Your Mind

A good antidote to loneliness is keeping yourself busy with things you enjoy. If you’re feeling tired of doing the same old thing, now’s a great time to do something different. Maybe you’ve put off something for a good while, and you want to go back to it? If so, do that thing instead. And remember to start off small and focus only on what you can do, instead of what you’re “hoping” to do. Here are some good ideas on how to occupy your mind and find joy in variety:

  • Restart a hobby
  • Discover a new hobby
  • Tackle a new house chore
  • Read a book in a new way to mix things up – hard copy if you usually read digitally, or audio if you usually read hard copy
  • Do some exercise – some gentle stretching or a walk around the block for fresh air is a great way to stay active and give yourself time for your mind to wander and process things

4. Virtually Connect With Others

Now more than ever, it’s imperative to connect with people, even during this period of social distancing. Reach out to people through messaging apps, social media, etc. Or, you can be there for somebody who’s struggling right now, just by listening to them. But above all, it’s okay to express how you’re feeling, because chances are, you’re not alone in this pandemic, you’re not alone in the sadness, and you’re not alone in the loneliness. 

5. Stay Positive And Grateful

“It’s always a good idea to savor the little moments that give you joy in your daily life,” says Toby Aronson, a lifestyle blogger at Writemyaustralia and Studentwritingservices. “Whatever gives you joy, write it down somewhere so you won’t forget it. Also, stay positive with your thinking – appreciate the things in your life that you already have. Enjoy the time you have with your family, with your partner, and where there’s something that doesn’t stress you out.”

Social Distance Doesn’t Mean You’re Alone

Social distancing is what people have to do to try and contain COVID-19 — but along with these necessary steps come negative emotions in some people. In fact, people in social isolation will surely experience excessive points of loneliness now more than ever, even to the point of depression or thoughts of self-harm.

If you are feeling depressed or have thoughts of self-harm, don’t be afraid to reach out to a certified counselor or crisis hotline. There are always people standing by, waiting to help, despite the pandemic. If you suspect a friend is experiencing poor mental health, try reaching out to them to see if they’re open to receiving help. Sometimes just checking in with someone can alleviate their loneliness, but it’s important to remember that their mental health is not your responsibility – protect yourself with boundaries and know when things are no longer at a level you can help with. It’s okay to refer your friend to a professional who is trained to help them through crisis. 

For immediate help, call 911, or the Substance Abuse and Mental Health Services Administration’s (SAMHSA’s) Disaster Distress Helpline: 1-800-985-5990, or text TalkWithUs to 66746. (TTY 1-800-846-8517).

Remember that although you may feel alone right now, just know that you’re not facing the pandemic alone. We’re all in this together.

Molly Crockett writes for Bigassignments.com and Stateofwriting.com, and teaches writing skills for Eliteassignmenthelp.com. As a health writer, she not only shares nutritional tips and great recipes, but also documents the ups and downs of her diet journey.

How to Keep Your Body and Mind in Check When at Home

Health Trackers

Photo provided by Siege Media

Keeping up with your mental and physical state is extremely important, especially during times of uncertainty like these. Luckily, there are at-home tools to help you do just that. From a pain tracker that records your hourly symptoms, to a mindfulness tracker that marks your head-to-toe sensations, there are plenty of options available no matter your wellness goals.

Documenting your overall mental and physical well being can help you answer pivotal questions about who you are and how you react to stress. Some questions that these trackers can help answer are:

  • Have you ever wondered what triggers your bad mental health days?
  • How did you physically feel a week ago vs today? What caused this change, if any?
  • Have you drunk enough water today?

The pain, healthy habits, and mindfulness trackers explained below will help you answer the questions above, while allowing you to understand yourself a little bit more.

 

Pain Tracker 

 

A pain tracker uses colors to help you understand the level of pain you are experiencing. By being able to track your pain hour-by-hour, you have a great resource to bring to a doctor if and when you choose to seek help for your pain management.

 

Healthy Habits Tracker

 

Are there specific habits you want to implement into your daily routine? If so, the healthy habits tracker allows you to record how much sleep you’re getting, if you’re eating food that is good for you, how much water you are drinking daily, and anything else you want to monitor.  How you feel when you wake up and when you are about to go to sleep is also recorded, just to see what habits might make you physically and emotionally improved. 

 

Mindfulness Tracker 

 

The mindfulness tracker allows for awareness of your mental well-being and while taking into account what your triggers may be. By listing out your everyday moods, you can see how practicing mindfulness and practicing relaxation techniques are improving your overall, full body well-being. 

If you’re feeling lower than normal, journaling and taking a moment to be conscious of your thoughts can be beneficial to reflect with later on. If it’s one of your better days, identifying the differences in what you’ve been eating, how many hours of sleep you got, or even how much coffee you’ve had can help you incorporate those habits again.

To integrate mindfulness and other healthy habits into your daily routine, the health-management tracker can be printed and used one day at a time, or even one hour at a time. Follow the link to download the printable trackers!

 

How to Work From Home for the First Time

A lot of us are working from home for the foreseeable future, some for the first time. It’s a big change to routine and it makes everything feel a little bit off. 

I’m used to working from home a couple days a week, but this feels different for me too.

Because it’s not really “working from home.” It’s being at home while big global events are happening and it’s not safe to do things you normally do…and trying to do your normal work.

It’s hard to focus, because you just want to go check the news all the time. But when it’s time for the show to go on, here are some tips for making work from home during this time feel a little more normal: 

  1. Shower and get dressed. It’s tempting to work all day in your PJs, but freshening up in the morning and getting some clean undies on will help you start the day in a good mood. This does not mean uncomfortable work clothes, just something clean and fresh. Stay comfy!
  2. Make a ritual. Normally we have a commute to mark the transition into and out of “work mode.” Create a morning and evening ritual to mark the start and end to your work day. This could mean making a cup of coffee and listening to your usual morning podcast or audiobook on the couch, taking an evening walk, or anything that helps you separate your day for work life balance when you work from home.
  3. Turn off your email. Just because you work from home and you’re home 24/7 doesn’t mean work is now 24/7. Separate work time and personal time by turning off your work computer or email program when it’s quitting time.
  4. Take breaks. Take your full lunch break and go outside if the weather is nice. Walk around the block for some fresh air. Take regular water and bathroom breaks, and give your eyes a break from screens at least once an hour for a few minutes.
  5. Make a shiny object list. When you’re working from home, you might be tempted to put in a load of laundry, quickly do the dishes, or take out the trash. These are fine to work into your breaks, but if you try to keep them in your brain you’ll get distracted. Keep a notepad nearby so you can write down the things you want to handle during break times. It’s also perfectly fine to save the household stuff for after the workday is complete; you don’t have to be the world’s most efficient person.
  6. Downtime is sacred. When you work from home, all the days can run together and Saturday might not feel any different. Make sure to plan relaxing, restorative, and creative time for your downtime so that you aren’t stressing over being productive all the time.

Any other advice for our work from home friends? Drop it in the comments. 

PS. I’m teaching folks how to improve their boundaries after trauma in a six week class. We start April 13, so there’s still time to reserve your spot. Shoot me an email and we’ll get you on the list.

Mindfulness Meditation for Healing

It’s okay to be having a hard time right now. 

I want to feel normal, but things aren’t normal. The world is in chaos and people are scared, stressed, and looking for hope. 

It’s okay to feel weird. It’s okay to feel worried. It’s okay to feel like you’ve done everything you can and you’re going to hunker down for a while and wait. 

It’s okay not to know what the next step is. 

For the time it takes to read this blog, let’s do a mindfulness meditation for healing.

Just for right now, while you read this, I want you to take deep belly breaths and let them out slowly. You can count to four and hold or just breathe deeply, letting your natural rhythm tell you when to breathe in and out. 

As you inhale, think about bringing healing and recovery to yourself. You can imagine a warm light around you, keeping you in a safe space, or any other visualization that feels good (including none at all). 

As you exhale, send that healing energy out into the world. Send that warm light out through your neighborhood, your city, your state, and outward. 

Inhale, heal yourself. 

Exhale, heal the world. 

Imagine if everyone found a tiny bit of peace for themselves and then sent it onward.

PS. I’m teaching folks how to improve their boundaries after trauma in a six week class. We start April 13, so there’s still time to reserve your spot. Just shoot me an email.

Easy Ways to Check In With Your Friends

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Photo by Michael Sum on Unsplash

I’m in Ohio, and we’re pretty much shut down. School’s out, people are working from home, and it’s stressful. To minimize the spread of the COVID-19 virus and flatten the curve, we’re supposed to isolate ourselves as much as possible from other people. 

Luckily, we live in the age of the internet, which means we can still socialize and connect with others, even though we can’t see them in person. 

Everyone’s stressed right now and a check-in would go a long way toward feeling connected. And for those of us with mental illness like anxiety and depression, reaching out for support can be especially difficult. 

Your mission, should you choose to accept it, is to reach out to five friends to check in on them. See if anyone wants to be regular check-in buddies, and you can have a quick (or not so quick) chat every day to connect and have some social interaction.

It doesn’t have to be a heavy check-in. Try any of these ideas:

  • Send each other a funny meme or a picture of your pet
  • Play an online game together
  • Hop on Skype while you cook dinner and act like you’re on a cooking show
  • FaceTime after work hours to chat about your day
  • Watch a movie together and text about it or video chat while you watch

Offering to check in with a friend is an easy way to help support the people in your life during a stressful time.

Consider this your check-in from me. How are you doing today? Follow me on Instagram and I’ll send cat pics whenever you need them!

PS. My group coaching course to reframe the way you look at your boundaries after trauma starts on Monday 4/13 and I have a few spots left. Shoot me an email to get on the roster at 50% off list price!

Social Isolation Doesn’t Have to Be Monotonous

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Photo by Noah Silliman on Unsplash

It’s a scary time in the world right now. The experts advise us to stay inside, self-isolate, in order to protect others from the spread of COVID-19. But we are social creatures, and even as someone who loves to stay home, I am feeling like I’m in the early scenes of a movie where shit is about to get very real. 

There’s a line between panic and caution, and I want you to be cautious. Wash your hands frequently, avoid touching your face, and disinfect frequently touched surfaces like doorknobs, phones, and your steering wheel and gearshift in your car. Stay inside as much as you can, and if you do go out, stay away from crowded places. 

There’s also a line between social distancing and solitary confinement.

Now is the time to recover and rest from the constant to-do list of your life. If you can work from home, do it. Use the time you used to commute to get extra sleep. Make sure you turn off your work email after quitting time. Honor that boundary between your personal time and work time.

Water and wipe down all of your houseplants. Pour care into yourself too. Remember to hydrate. 

Break out your stash of “for a rainy day” spa items and do a face mask or have a bubble bath. Paint your nails. Experiment with bold, fun makeup looks. 

Grab your yarn and needles and finally learn to master a knitting stitch. Teach your kids how to crochet. Paint something. Write poetry. Journal. You may be stuck at home, but it doesn’t mean you’re stuck doing nothing. 

Get online and video chat your friends while you watch a movie together. 

Remember that you are not alone. 

Looking for something to read while you’re home? “The Gaslighting of the Millennial Generation” is available on Kindle, Audible, and Google Books!

Tiny Ways My Life Has Changed During COVID-19 Isolation

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Photo by Tim Mossholder on Unsplash

Obviously, big things are happening right now. We’re in the midst of a global health crisis. People are scared.

Lives have changed in big ways, but they’ve also changed in small ways. Sometimes the small things feel weirder than the big things.

I’m now in my third week of working from home full time.

I wash my hands a lot. I disinfect my phone a lot. I always knew phones were gross, but now a gross phone is a scary phone.

I’m going to the grocery store about once a week, but I think I stocked up enough to go two weeks this time. I keep having an urge to bake, and I needed to get ingredients. I continue eating the meal groceries I bought two and a half weeks ago, because that was practical Caitlin shopping. This is stress baking Caitlin, who is also learning to do cool eyeshadow and make cocktails.

It’s my birthday in two weeks. I was planning a party at my favorite local bar. My birthday has been postponed until further notice. I Venmo someone on the staff a $10 tip every time I get drunk in my house.

My sister is a teacher and school is out for the next month. She’s video chatting students to check in.

I’m still estranged from my parents, even though my dad reached out to “see if I was okay.” I had to evaluate if my boundaries still made sense in the face of a global health crisis. I decided they were. The boundary didn’t change, but the guilt feels a little worse.

I finally, after six months on a wait list, got to download Brene Brown’s “Daring Greatly” on the Libby app.

I haven’t had a commute in two weeks and won’t for at least four more. I try to make time to sit at my kitchen table and listen to Brene for about twenty minutes before the need to stand up and do something else consumes me.

I am so used to being in the car to start and end my day.

I woke up on the first Saturday at 10:17am and was sure I was late for work. It’s hard to know what day it is. My coworker called in for our Thursday conference call on Wednesday.

My friend had to order yoga pants and tee shirts from Target because she didn’t own non-work clothes.

I hired an employee at work. I will onboard and train her remotely.

I shaved off the back of my hair because when it gets too long and shaggy that’s my cue to go to the salon.

My eating disorder (I call it Carl) has gotten really weird about worrying that I will run out of food, so sometimes I am hungry for a while before I remember I am allowed to eat and there is plenty of food and I will not go hungry if I eat two servings of something. I am not rationing. Did I mention the pie?

I celebrated one month of dating my boyfriend via text. I write him letters and mail him watercolor paintings (I managed to keep them a surprise!), and we do video calls to see each other’s face. It’s a lesson in realizing I bring value to a relationship even when I am not physically with my partner to do things for them. That is comforting.

I miss sex.

It feels like my roommate and I have spent more time in the same place over the past two weeks than we did in the previous two months.

Dining room chairs are not ergonomic.

I tip generously – at least 25%.

I spend more time with my coworkers hanging out on Skype after work hours than we ever used to spend together when we worked in the office. I feel more like friends with them than I ever have.

I’m not using this time to become the most productive, self-improved version of myself just because there’s nothing else to do.

This is trauma. It’s big trauma, and I think it will affect us for the rest of our lives.

Some days I am productive. Some days I am not. Both of these are okay.

You can just survive right now. You can notice the tiny little ways this has changed your life.

You can be frustrated that you finally got off the Libby wait list and inexplicably have no commute anymore. (I really want to finish this book).

In what little ways has your life changed?

PS. If you’re looking for reading material, my book is available for Kindle and Audible, even if you don’t have a commute.