How can you support your mental health in the new age of self-isolation?

The uncertainty in our communities has been palpable of late. I started working from home last week and it was a little eerie to see almost all the cars in my complex still in their parking spots at 8 am in the middle of the week.

This is likely the most straightforward opportunity you will ever have in your lifetime to be a hero and save a life: stay home. You already know the reasons why, so I’ll save you from a regurgitation here.

The common term for this approach is “social distancing, but it’s an ill-chosen term. Social connection is a key part of your mental and physical health, and now is the time to take care of your health more than ever.

If you really take this term literally and “social distance” yourself from others, you may be facing a real struggle in this current situation, which is somewhat of a large-scale experiment in mental health.

So how can you responsibly self-isolate or physically distance yourself from others without socially distancing yourself? And how can you take care of your physical and mental health while still doing your best to support the greater good? After all, some of the routines that previously kept you happy and healthy have probably been disrupted by stay at home orders.

Here are 11 strategies my patients and I are using:

1. Creating structure despite uncertainty.
   At first, being at home may be fun, as it gives you a little more freedom and flexibility than your day might usually hold. However, as time goes on, the void of structure may wear thin, and this discontent may be compounded by the abyss of uncertainty surrounding how long this will last. Uncertainty can be a powerful stressor.
   
   Here is where it may be helpful to set up structure in your day, and to provide a sense of certainty by focusing on what is within your control. You can take care of the pillars of your health, such as good nutrition, sleep, and movement. Depending on your job you may be able to decide when you work, how you work and where in your house you work. Decide how you want to set this up and be consistent. Create a distinction between work and play.
   
   

2. Staying productive while working from home.
   Create a distinction between work and outside-of-work – design your new routine and stick to it. I’ve been working from home for about two weeks now. For me, this means I still get up at the same time every day, dress in work-appropriate attire, “commute to work” (see movement in the point below), and keep working the same schedule I was before. I also keep all my work in a separate room, which was specifically chosen for this purpose because it gives me the best natural lighting of all the areas in my place.
   
   If you can, do as many meetings with your coworkers by video, such as via Zoom, as you can. Our office has regularly scheduled Zoom calls, and uses a HIPAA-compliant chat program to help us get our work done.
   
   If your coworkers aren’t into this or maybe you’re enjoying a break from your coworkers, you can also look into connecting with people from a wide variety of workplaces and industries via the Akimbo Virtual Coworking space. It’s a great way to meet new people and gives you a whole new community of support.
   
   

3. Moving throughout the day.
   When I said I still “commute to work”, what I’m referring to is my new practice of taking the time I originally would have spent commuting to work and pacing around my condo for the same amount of time (twice per day, because I have to “commute” home from work too!). You could alternately walk or run in place or use a treadmill if you have one.
   
   It’s weird but hey, this is time you would have previously been commuting anyways so you may as well get up early still and use the time to get a head start on your daily movement goals. I have a fitness tracker, and my step goals are not changing just because I’m stuck at home.
   
   Gym closed? Don’t worry, there’s plenty of online options for workout guidance that don’t require equipment. My favourite? HumanOS.me’s inTUNE activities. They are easy to fit in as movement snacks throughout a workday. Plus the activity tracker helps you see how well you are meeting guidelines for activity. They also have videos for HIIT, yoga and mobility exercises. If you’re on your own, FaceTime a friend or family member and do a video together!  
   
   If not on your own and you have kids at home, it might be a good time to explore some kid-friendly movement options like Darryl Edwards’ Animal Moves decks.
   
   Even when under stay at home orders, you still have the freedom to move so use it!
   
   

4. Implementing stress management techniques.
   At a time like this, having good stress management practices will serve you will. Movement is a powerful way to relieve some negative stressors, with yoga being one that many enjoy for this purpose. Meditation apps like Calm and Headspace can also be handy to keep on your phone, and if you are a healthcare provider in the US, Headspace is free for 2020.
   
   Nature and sunshine are also important, and you may be getting limited or lesser amounts these days. Do what you can to keep these in your routine while stay maintaining best distancing practices. For me, this looks like working in the best lit room of my place while on patient calls and working at my standing desk on my patio while not talking to patients.
   
   

5. Optimizing sunshine and light exposure throughout the day.
   Open all the blinds when you first wake up. Get all the natural light in you can and let it chase all the doom and gloom out of the corners. Set up your workspace in a well-lit area. If you find it difficult to get adequate natural light and going outside isn’t an option for you, you could consider a SAD therapy light and you can ask your doctor for guidance on appropriate use.
   
   I split my time between a well-lit room and my patio. I really love working outside. My current “in-person” best friends are the hummingbirds that visit regularly enough that I’ve decided to name them (Flit, Flora and Frida, in case you were curious).
   
   You don’t necessarily have to have a perfect set up with a desk in both places. Look around you and be resourceful. I have some lighter pieces of furniture that I move around or repurpose a lot. Textbooks are a useful prop to improve a laptop to standing desk height.
   
   Finally, minimize light exposure towards the end of the day – particularly computer and phone screens. This is not the time to start reading the latest news and get all worked up. Nor is it the time to start watching Netflix past your normal bedtime because nobody is checking up on whether or not you are at your work-at-home desk at 8 am sharp.
   
   

6. Prioritizing quality sleep.
   Sleep. Enough said.
   
   

7. Dusting off projects that were previously put on hold.
   That item pining away on the very bottom of your to-do list. The book you always wanted to write. The friend you have been meaning to call forever and somehow still haven’t. The online program you wanted to sign up for but weren’t sure if you had time for.
   
   Time is valuable. If you’ve got a little extra on your hands right now, use it! Set some new goals and hold yourself to them.
   
   

8. Learning something new or starting a new hobby.
   Meik Wiking (he studies happiness, so I value his perspective) is enjoying some “shelf-isolation” at this time, to use his exact wording. Time to settle in and pay some attention to all those books you’ve been wanting to read. So many good books, and so little time…well up until now!
   
   It could also be a chance to learn a new language. Me and my colleague Jamie have been learning Norwegian together. We downloaded the same app and practice on our own but then randomly spout various words or phrases in Norwegian to each other. It’s a lot of fun, especially when nobody else has a clue what we’re talking about!
   
   Or perhaps you enjoy painting or any number of other potential activities. What did you use to love doing that you left by the wayside as life got busy?
   
   And, if you’re into learning something new for free, check out the offerings on Coursera. More specifically, one of my patients drew my attention to Yale’s Psychology of Wellbeing course which opens soon. You may enjoy it too!
   
   

9. Being selective about media consumption.
   No need to go over and over and over the situation when what we know about the situation hasn’t changed. Limit how often you check the news, maybe read one article and skip watching any news altogether and pay attention to how much time you are spending on social media as well. Social media can be very helpful for staying connected, but can also quickly become overwhelming or can suck up a lot of time and make it hard to be productive.
   
   For news with a positive focus, I appreciate the efforts of the Good Newsletter. I do occasionally read regular news articles but I never watch the news. I’ve been pretty low profile on Instagram lately, and instead of scrolling I head straight to accounts I want to check in on specifically, like family and friends. I’ve avoided Facebook altogether since this pandemic began.
   
   

10. Looking for ways to help your community.
    Look around your neighbourhood. Who might be at increased risk from coronavirus? Exchange contact information in case they need assistance in the upcoming days. If you are young and healthy, it may be less risky for you to pick up some necessity for them than for them to venture out to the store. Of course, delivery options may be available to spare you both that necessity, but it doesn’t hurt to have a way of communicating now that knocking on your neighbour’s door requires an invasion of the 6-foot personal bubble.
    
    In the wider community, consider organizations that may be in dire need of assistance such as food banks and animal shelters. With everyone busy stuffing their closets with three year’s worth of toilet paper, it appears that donations of food and money have slipped most people’s minds for the time being.
    
    In addition, running an animal shelter means people have to show up at the shelter. There is no “I did my volunteer stint walking the shelter dogs via teleconference today” option. Because of the continued contact, staff and volunteers are going to find it harder to maintain physical distancing. And when lockdowns occur, how will the staff manage all the animals? This is where you can make a difference. If you have considered adopting an animal at any time in the recent past or for any time in the near future this is the time to speed up the process and give an animal a home. If you can’t give an animal a long-term home, but are able to foster, let your local shelter know so they can put you on their list.
    
    And all that fuss about not being able to get a haircut with all the closures? Maybe your hair will be long enough by the time we get out of this that you’ll have enough to donate ;)
    
    

11. Staying connected.
    I’ve already mentioned some ways of staying connected with your work team and of checking in with your neighbours, but what about the others in your life?
    
    Thanks to modern technology you have a lot of options. FaceTime, text, and phone calls are all wonderful options. You may want to put an emphasis on FaceTime type interactions because real-time interactions that also allow you to see and respond to facial cues etc may provide greater feelings of connection. I FaceTime my family regularly and have a few different group chats going.
    
    You can also set up step challenges to encourage your friends, family or workmates to keep moving or set up a buddy on Headspace to motivate each other to prioritize stress reduction. At the present moment, I’m playing Words with Friends with my mom, and she is destroying me.
    
    And for a heartwarming reminder that we don’t have to let physical distance keep us from connecting with each other, watch the Rotterdam Philharmonic play Beethoven’s 9th or the Toronto Symphony Orchestra play Appalachian Spring while staying at home.
    
    

The most important thing to remember is that this is temporary physical isolation, not permanent social isolation. Do not let physical distancing practices lead you into a routine of social isolation. Reach out. We need each other more than ever.

Collectively we will hold each other up, we will adapt, and we will move forward. It takes more than a virus and economic chaos to destroy the human spirit.

From my realm of self-isolation to yours I’m wishing you and your family the best of health.

And stay tuned, I’ll soon be sharing a new post on character strengths – what better time than now to look at ways you can develop resilience?