Intentionally maintain social connections using technology (phone, FaceTime, Zoom) to combat loneliness and social isolation, which can tank immune function, especially during stressful times.
Practice the ’three gratitudes exercise’ daily by writing down three to five things you are grateful for, even small ones, to significantly boost your mood and overall well-being.
Engage in pro-social behavior by finding ways to contribute and be generous to others, as this ‘other-oriented’ approach boosts personal well-being more effectively than self-care.
Be intentional about maintaining your exercise routine, even if it means adapting to new situations like being home, as it is crucial for both physical and mental health, including immune function and mood.
Practice deep belly breathing for two to three minutes to activate your parasympathetic nervous system (rest and digest system), counteracting the ‘fight or flight’ response and reducing stress hormones.
Meditate for a few minutes daily to train your brain to focus on what you want (e.g., your breath or a mantra), which can increase concentration, regulate emotions, and decrease anxiety and depression.
Prioritize sleep by being intentional and forming new habits, recognizing its critical role in mental health and immune function, especially during stressful times.
Practice self-compassion by acknowledging that it’s okay to feel bad during difficult times and to give yourself and your family members more understanding and benefit of the doubt.
Replicate pre-crisis informal social interactions using technology, such as virtual water cooler meetings, family dinners with remote guests, or online shared activities, to maintain vital social ties.
Leverage ‘fresh starts’ like social isolation or sheltering in place as opportunities to establish new, beneficial habits (e.g., a morning cardio routine) by treating these new situations as temporal boundaries.
Combine exercise and social connection by working out with friends virtually (e.g., sharing an online yoga class over Zoom), which boosts well-being and acts as a commitment device.
Use social commitment as a device to ensure follow-through on new habits, such as agreeing to meet a friend for an online class, making you more likely to stick to it.
Find meaning and curb existential anxiety during the crisis by actively focusing on your purpose to help others and make their lives better.
Utilize any ’time windfall’ (e.g., saved commute time) to help others, such as calling people in need, doing chores for them, or writing gratitude letters for healthcare workers, to boost your own well-being.
Use any ‘financial windfall’ (e.g., money saved from not buying daily coffee) to help others, such as buying groceries for someone in need or gift cards for local businesses, creating a win-win situation for your well-being and community support.
Intentionally seek out stories of human kindness and compassion, such as by searching for #COVIDkindness on social media, to counteract negative news and realize that people come together in crises.
Begin your meditation practice with just one minute of focused breathing, as even this short duration can be powerful and makes the habit more accessible for beginners.
For beginners, start meditation with resources like ‘beginner mindfulness-based stress reduction’ guides, apps like Calm or Headspace, or by simply Googling ‘beginner mindfulness-based meditation’.
Practice loving kindness (metta) meditation by thinking of people and wishing them well with phrases like ‘May you be happy, may you be healthy, may you be free from harm,’ to cultivate compassion and engage with suffering without burnout.
Be mindful and self-aware when checking social media or news; pay attention to how it makes you feel and if it spikes anxiety unnecessarily, recognize it as unhelpful.
Implement a ‘social media moratorium’ after a certain time (e.g., 6 p.m.) and physically remove your phone from your immediate vicinity, especially before bed, to reduce anxiety and improve sleep.
Replace screen time before bed with physical books to avoid the urge to check social media, which helps reduce anxiety and promotes better sleep.
Limit news and social media consumption to a single, brief check (e.g., half an hour in the morning) to stay informed without becoming overwhelmed or unnecessarily anxious.
Replace the habit of checking social media with a more positive alternative behavior, such as texting a friend or family member, to transform an anxious cue into a social connection opportunity.
When trying to break a habit, ensure you have an appealing alternative behavior ready to slot in, making it easier to replace the old habit with a new, beneficial one.
When unable to directly help someone you care about (thwarted altruism), channel that urge into other forms of altruism, such as donating to a good cause or checking in on an elderly neighbor.
If facing personal crises like job loss or illness, promote resilience by reminding yourself that the awful situation is temporary and that people often report growth after overcoming difficult life circumstances.
Practice ‘future-oriented processing’ by imagining yourself a year from now, having successfully dealt with a current setback (e.g., job loss), to gain a meta-view and realize things will eventually be okay.