9 Ways to Survive the Rest of Winter During COVID-19
7 minute read.
Surviving a Pandemic Winter.
1. Go outside everyday.
For those of us fortunate enough to be employed during the COVID-19 pandemic, working from home has been the primary option. Regular cardiovascular exercise improves both our physical and mental health.
Time spent in the sun increases our ability to fight off certain illnesses, including cancer and depression. Fresh air can help clear a foggy mind, clear our lungs and boost our mood. (1) (2) (3) All good reasons, yeah?
Whether you are running 5 miles or speed walking for 10 minutes, you can experience benefits. Even folx whose jobs do not offer a work from home option have experienced a steep reduction in outside time. If this applies to you, maintaining a regular routine can be extremely beneficial…
2. Keep a consistent routine
In the US, we have a complicated relationship with routine, mostly due to one of the pillars of our culture being “hard work.” Somewhere along the line, hard work transitioned into “overworked,” as we shifted from working to have a good life to working as a life.
Money and work are two of the highest reported sources of stress for Americans. (1) However, our routine does not have to be centered around our job - it can help us incorporate loved ones, hobbies and other simple, predictable pleasures into our day.
Wherever you can find regularity and predictability, utilize it. One of the greatest pleasures I have found in the early mornings is opening up the blinds in our kitchen, which immediately prompts our younger cat to jump up on the sill to get a peek at the birds.
He relies on me to give him entertainment and I rely on him to be predictable and adorable. COVID-19 stripped many Americans of routines that we had previously taken for granted, for others, the privilege of routine and predictability are never present. (2) The importance of routine does not stop when our heads hit our pillows at night...
3. Get on a regular sleep schedule.
That’s right. Go to bed at the same time every night and get out of bed at the same time every day. To the chagrin of many, this includes weekends. In order for our bodies to benefit from their circadian rhythm (a natural, internal process that regulates the sleep-wake cycle), the habit needs to be consistent.
The benefits of a consistent sleep schedule are numerous, including improved mood, improved physical and mental health, clarity of thought, improved digestion, etc. Poor sleep is linked to higher body weight, higher risk of developing type 2 diabetes, higher risk of stroke and higher risk of depression. (1) (2) (3)
Because our sleep happens in a cycle, this means that 7-9 hours of continuous sleep is ideal - not 4 hours at night plus a 4 hour nap later in the afternoon. As my own therapist once said to me, “The bedroom is for sleep and sex alone.” The same rule can be followed if you live in a studio or a single bedroom. Always have a separate chair for sitting!
4. Drink less alcohol.
Dry January is over, but many of my clients are making the choice to continue abstaining or lessening the amount of alcohol they consume regularly.
Besides the multiple health concerns that can come from long term over indulging in drinking, (1) it can also affect your cognition and mood potentially resulting in depression, anxiety, poor focus and concentration. (2)
5. Do yoga.
When we respond to internal/external stimuli, our sympathetic nervous system comes to the rescue. Once these stimuli are assessed and deemed nonthreatening, our parasympathetic nervous system (PNS) then comes in and says, “No threats here.”
Imagine - You’re walking down a tree lined and you see a snake on the ground. Your pupils dilate, heart rate increases, blood pressures heightens and adrenaline begins to secrete. You then recognize this snake as a poorly placed stick. Your heart rate slows, pupils dilate and you begin to breathe normally again. When we have dealt with excess stress or trauma, our parasympathetic nervous system can have issues activating.
The unique pairing of asana (yoga pose) and pranayama (breath) can help to kick-start our PNS, making us generally more calm and happy. (1) There is a wealth of free at home yoga videos at your disposal. (1) If you would like to pay for classes or follow streams at a gym, those are options as well.
I would recommend having a chat with your doctor and/or physical therapist to see if yoga is right for you.
6. Do one thing you’ve been avoiding everyday/week.
Maybe you’ve been avoiding cleaning the bathroom floor, watering your plants or updating your resume. Maybe you’re like me and you need to dust, practice your neglected guitar or ship a well overdue birthday present.
When we accomplish tasks, the satisfaction of crossing something off of our to-do lists comes from our brain releasing dopamine, the neurotransmitter that is responsible for feeling happy and accomplished. (1)
7. Talk to a loved one.
The global pandemic has given us a unique opportunity to experience loneliness like never before. Introverts (myself included) are susceptible to becoming over reliant on solitude and risk isolating. Extroverts are struggling with being unable to see others, and at times jeopardizing their health and safety to have these needs met.
Those in between are just as confused and hurting. Make the effort to have a phone, text or video chat session with a loved one every day. We are social creatures, and have evolved from our early ancestors that lived in community, sharing everything.
Socialization benefits us mentally and physically, and gives us a chance to be part of a community. (1)
8. Plan something to look forward to.
Many blogs and published articles are encouraging travel lovers to plan extravagant vacations for when restrictions are lifted and it is safe to travel again. I fully endorse this! I also fully endorse not making recommendations that are inaccessible to everyone.
Planning little things to look forward to can give us a reason to get out of bed and do our job to earn our paycheck. It can also give us back control that was taken away by the global pandemic (or even before).
Maybe you can plan a hike around the local nature preserve (snow notwithstanding), maybe you can plan a weekly movie night with friends over Discord or Teleparty (formerly netflix party), or you can schedule a mental health day to catch up on pleasurable activities/sleep.
9. Go to therapy.
Finally, talking to a trained professional about the challenges you are experiencing gives you an opportunity to learn new coping skills, connect with another human being, process what is happening to/around you and at the very least, vent.
Thankfully, we live in a time where therapy is more accessible than it has ever been. From sliding scale therapists to virtual and text therapy, there are options for everyone.
Happy Winter, all!
