Chicago-based wellness coach and Clifford Law Offices partner Erin Clifford is a board member at Friends of Prentice. She shares her expert advice on how to best use the quarantine time to boost health and stay sane.
As COVID-19 has taken the world by storm, our thoughts are with the brave doctors, nurses, and medical assistants that are working tremendously hard to save the lives of family members, friends, clients or colleagues. Most of us on the sidelines may feel that so much is out of our control, but that is not the case. We can use this time to take back our health by boosting immunity and reducing stress through simple and sustainable lifestyle habits that will make you more productive and less stressed during quarantine. I’ve also included tips for frontline workers.
For those at home, create a daily schedule and stick to it. Select your rise time, schedule at least 30 minutes to exercise, identify your work hours and/or homeschool hours, and include downtime for meals, to meditate, read a book, watch TV or play games with your family. Having structure in your day boosts productivity and increases feelings of security.
For those who are still going in to work, create a schedule for your days off and stick to it. Although you may feel like you want to sleep the day away, make it a priority include these three things in your day: physical activity, time to connect with family or friends (whether they live with you or away), and time to decompress (see more ideas under Mental Wellness).
For everyone, boost your immune system daily by eating healthy, nutritious foods. Whole foods such as colorful vegetables, fruits, nuts, seeds, whole grains, lean protein sources, and herbs and spices will all support your immunity. Avoid junk food, processed foods, and sugar as much as possible and moderate your caffeine and alcohol intake. Stick to eating healthy by creating a meal plan and a time to prep meals and snacks for home and work. Creating a grocery list will get you in and out of the store quickly or will streamline your online grocery order. If you are finding grocery shopping stressful, shop in your pantry, refrigerator, and freezer. Chances are you have many healthy foods and meals already available. Use your extra time to try new recipes.
For everyone, boost your health with exercise. Yes, gyms are closed, but this is not an excuse to stop prioritizing movement. Many fitness providers are offering free online trials or you can find at-home workouts on apps, YouTube, or Amazon Prime. Exercise helps to release endorphins and reduces stress, which we all need right now. It also can help you stave off the ‘Quarantine 15’ – weight gain during this time. You can also set a movement alarm every hour to remind you to get at least 5 minutes of activity, whether it’s doing jumping jacks, chair pushups or walking up and down the stairs. Another way to encourage calorie burn is to play games with your family or your dogs, creating joyful memories.
For everyone, make mental wellness a priority during uncertain times. Taking a few minutes to meditate each day can have a profound effect on your emotional and physical health. Turn off the news and try doing a quick meditation to help you get in a space where you feel present. Use an app like Calm, Headspace, SimplyBeing, or Omvava to help you get started. If meditation is not your thing, try closing your eyes and practicing deep breathing. You can also seek professional help through online counseling. For those who are at work, and need a quick mental wellness break, practice this simple breathing exercise that takes less than one minute. Use the ratio 1-4-2. Inhale for 8 seconds, hold for 32 seconds, exhale for 16 seconds.
Use a gratitude journal to shift your mindset from fear and uncertainty to a positive mindset. Write down five things you are thankful for every day. This will help focus your mind on the things that you do have and will help give you a positive mindset. Being positive attracts positivity. Simple acts like going for walks can also help increase gratitude, as it gives your mind space to appreciate all the beautiful things in life and that the natural world has to offer – while getting your steps in too.
For everyone, get plenty of sleep. Sleep is crucial for maintaining your body’s immunity and productivity. On average, you need seven to nine hours of quality sleep per night. When you get a good night’s sleep, mood-regulating serotonin levels stabilize. When you miss out on sleep, your brain cannot rebalance, and studies suggest, may even shut down your mind’s logic center. If you are having trouble falling asleep, turn off the TV, phone, or computer ideally 60 minutes before bedtime and try one or more of these techniques. Take a bath with Epson salts or shower to cool down your body temperature, drink herbal tea, make sure your room is dark, and/or use a sleep sound noise generator machine.
For everyone, unplug to recharge! Want an easy way to reduce stress and stay positive during this time? Take a media break! Turn off the news and social media noise and use that time for something productive like catching up on your to-do lists. This can include tasks that you may have been procrastinating on such as reorganizing a closet, spring cleaning an office or pantry, or taking an online class. Accomplishing these tasks will make you feel productive and motivated for more.
For everyone, fight the feeling of isolation by staying connected. I’m not a huge fan of the phrase “social distancing.” I prefer “physical distancing” since we can still be connected socially while we are respecting physical boundaries. Make connections happen! Schedule calls or video conferences with your family and friends. Make a rotating list of people to check-in on via phone, have a virtual dinner party with a theme, or send a letter to an old friend “just because”. This is also a great time to be with pets and have meaningful at-home time!
For everyone, remember that this is a moment in time. Use it to take control of your health and get ahead of the game to be healthier and happier for a lifetime.
