This COVID-19 crisis has radically changed our lives. Just a few months ago, we had no idea our ‘world’ would be confined to our homes!
This crisis is a powerful reminder of how important freedom is – and how much we need human connection!
Remember you are not alone. Because what is DIFFERENT here is that everyone is impacted! Your neighbour, mom, boss and friends as well as your counterparts around the world are all going through something similar.
So, it’s important to remember:
“ Be strong now, because things will get better. It might be stormy now, but it can’t rain forever.”
— Author Unknown
This is the challenge each of us must rise to! If we’re going to be stuck at home, we may as well make the most of it.
Here Are 12 Things You Can do to Make Your Life Better while Physically Isolated:
1) Create a Healthy, Supportive Routine
When we feel powerless or helpless (as so many of us do at the moment), one EXTREMELY easy thing to do is to create a routine or schedule.
While we’re all stuck in anxiously waiting at home, it’s easy to lose our sense of time. Days can begin to blend into each other. A routine can give us an anchor and greater sense of control over our lives. And if you have children, creating a routine is especially important to give them a sense of normality.
This routine or schedule can be as simple as:
- 7am– Wake-up
- 8am– Breakfast
- 10am– Exercise
- 11am– Talk to friends
- 12.00pm– Lunch
- 1-4pm– Learning or a home project
- 5pm– Make & Eat Dinner
- 7pm– Talk to close family
- 8pm– Reading, Journaling
- 10pm– Bed
Be sure to include food preparation, social time, exercise, home schooling(if applies) and outdoor time and some learning or creativity so you get some benefitfrom this challenging time.
It’s also important to recognize weekends because it’s too easy for weeks to blur together. So, make a looser schedule for your weekends. For example, you could include:
- Sleeping in/later bedtime
- Movie night with popcorn
- A virtual happy hour with friends or colleagues
- A larger project, perhaps some art, craft, gardening or home redecoration.
So, create a routine for a sense of control and mastery over your environment and life circumstances. Reclaim what power you can over your own life, because with all this uncertainty it’s important for you – and especially important for children – to have predictability.
2) Build Your Physical Strength, Fitness Levels or Flexibility!
Building your physical strength is powerful and health-boosting! Not only is physical strength and flexibility life-affirming and good for our health, but feeling more physicallypowerful actually helps us feel more empowered and less helpless in lifetoo!
So add some physical activity into your schedule – as little as 15 minutes daily. Maybe by the end of this you’ll be fitter or even be able to do 10 (or 100!) push-ups!
There are many options to boost your physical strength and health. Here are some ideas:
- Take up a yoga practice – excellent for strength-building, flexibility – and calm! There are lots of online options. Here is one with everything from 10 minutes for beginners to an advanced practice. Sarah Beth Yoga on Youtubehas more (free) yoga videos than I can count
- Learn do a sit-up or push-up. Then see if you can get to 10 (or more – depending on where you start)!
- There are so many online fitness classes on Youtube – for beginners, experts – with equipment and also with no equipment whatsoever.PopSugar Fitnesshas many options to choose from.
REMEMBER: BEing stronger = FEELING stronger and more in control! And building your PHYSICAL strength or fitness = REDUCED feelings of helplessness!
3) Gain a New Skill with Online Learning:
There are so many opportunities online to gain a new skill and they’re growing by the day!
Grow your personal or creative skills or choose a new skill to learn and take back to work with online training providers like classcentral.com has 1950 plus free online courses
There are many other providers.
If there’s a skill you always wanted to learn, search for it. But be sure to read the course descriptions thoroughly, check reviews if there are any – and check money-back guarantees as you need to!
And with so many learning options ranging from FREE to tens of dollars to the low hundreds of dollars, there will be something out there just perfect for you.
Some Examples found in class central: Designing your Career (Stanford University), Mindfulness for Wellbeing and Peak Performance (Monash University), Young People and Their Mental Health (University of Cambridge), Learning in a Network Age (University Of South Hampton).
These are just a few of almost 2000 free classes on this site.
4) Explore your Life Vision:
Rather than watching endless news streams, you can choose to focus on a bigger picture – your future. What do you want from the rest of your life? What would you be disappointed you did NOT do? Where do you envision yourself in 10 years?
Having a clear vision of how you wantyour life to be is a powerful motivator. A vision helps us work towards our goals, take action and make change. Soon, we’ll all be super-busy again – and a vision might be just what you need stay focused!
Here are 5 questions to ponder or journal around to go deeper:
- What do you desire or yearn for in your life?
- How do you want to feel?
- What do you really, really want to be different in your life?
- What would have happened in 3 years time such that your life is spectacular and you feel magnificent about yourself?
- What’s your dream for this lifetime? Imagine you’re 90 years old and looking back over your life; what did you do that made you proud and happy?
TIP: Remember to think possibility not probability! Don’t limit yourself and your ideas because you don’t believe something is likely. Instead believe it’s possible – and even if you don’t get all the way there, you may get close – or even find something better along the way!
If you’d like some help creating a vision for your Life, I’m offering a Free Life Visioning Session. Just e:mail me at firstname.lastname@example.org to set this up.
5) Be in the moment:
In THIS moment you are OK. You are safe. Take one day at a time. One hour or even one breath at a time if you need to.
This tip is about being super-present, not thinking ahead or remembering the past, but practicing BEING.
This is a PRACTICE – meaning you will have to do it over and over again – bringing yourself back to the NOW. Over time it gets easier, and it’s a great skill to have to take back to “normal” life.
So when you notice you’re worrying, feeling twitchy and want to pick up your device and find out what the “latest” is about the COVID situation, say to yourself, “It’s OK. In this moment, I am safe. In this moment I am OK.” You can also add or say, “In this moment, my children/husband/family are safe.”
EXTRA TIP: Reduce or minimise how often you watch and read the news! And DON’T read or watch the news (or articles about COVID-19 or similar) just before bed!
Stop Overthinking: Overthinking is exhausting and most times bring negative results that your mind makes up. We allow these thoughts to control us, becoming overwhelmed, stressed, anxious and even angry.
Try these Strategies: 1)Write your thoughts down 2) Allow yourself only 10 minutes to think about it
3) Meditate 4) When the thoughts try to surface, Firmly tell yourself to Stop. 5) Ask yourself “ Can I change what I am worried about ?”
Distracting ourselves from our fears is a valid technique for feeling better!
Laughter releases helpful chemicals in our bloodstream – Endorphins (our natural “happy” drug) and Dopamine (part of our bodily “reward” system).
- What are your favourite comedy shows?
- Is there a comedian you like?
- Netflix and similar have so many watching options, so find something that makes you laugh!
A Mayo Clinic article explains , Laughter can also “ stimulate circulation and aid muscle relaxation both of which can help reduce some of the physical symptoms of stress.”
IMPORTANT: We should NOT use over-use laughter as a distraction technique. And it shouldn’t be used for ongoing and persistent fears in regular life. But for a situation like this, where this isn’t much that any of us can do other than sit and wait – distraction can be a great coping mechanism.
7) Start a Journal!
If you’ve always wanted to journal, now is a good time to start. More than just keeping a record of your day, a journal can help you explore and sift through your feelings and experiences and learn from them. It’s a great way to get to know you.
It’s great to choose a beautiful notebook, but the most important thing is to just get started. Here are some prompts to get started with:
- Today I am feeling _________. I think this is because __________.
- One big thing I have learned during this crisis is _________.
- I remember the last time I was stuck in the house _________.
- One thing that’s surprised me recently is _________.
- What matters most to me in life is _________.
- Describe your ideal day _________.
- My life when all this is over will___________.
“A journal is expressive by nature and it contains feelings, emotions, problems, ponderings and it is more reflective on the meaning of life being lived.”
— Lynda Monk
You may find this How to Journal article from the IAJW (International Association for Journal Writing) helpful to get you started.
8) Be Kind!
Kindness and compassion are one of the most powerful tools any of us have in our toolbox right now. Many of us are largely housebound, never mind the fear that you or a loved on might actually catch the COVID virus! So, of course we’re going to feel unpleasant and weird.
- Use kindness to comfort yourself when afraid or feeling anxious or fidgety. Be gentle. Imagine you’re soothing a friend, small child or animal who is afraid – what would you say to them? Then say that to yourself!
- Use kindness to give yourself – and others – the benefit or the doubt. Instead of getting upset when you see other people behaving badly, remember that we all do silly things when we’re scared.
- Imagine you have a kind, wise self. A part of you that is unflappable, intelligent and unconditionally loves ALL of you. Now, when you need it, imagine that kind, wise self is with you, supporting you, maybe giving you a hug – and saying exactly what you need to hear (not just the sugary stuff, but also the tough love and common sense).
9) Help Others
Helping others is empowering andmakes us feel better. Here are a few ways you could help others.
- Check in on a neighbour or friend and see if they need anything. You can do this by phone, or in person, remembering to maintain a 6 feet distance.
- Offer to get someone groceries if you’re going.
- Help someone less technically savvy learn how to use Zoom or WhatsApp or whatever they need to get online.
- Host a virtual get-together with your regular friends.
- Reconnect more deeply with friends or relatives who have moved away.
I bet you have some organizational things on your to-do list (like going through winter clothes, sorting out toys to donate or tidying the laundry closet, garage or shed) that have been on there for a while. Use this isolation period to get them done!
Getting organized and de-cluttering allows us to exert some control over our lives – and therefore feel less helpless! Plus it’ll feel amazing just to have it done.
Organize your closets, your garage, your books, your photos, office, kitchen equipment. Whatever needs organizing. Or perhaps you need to go through your receipts or file your taxes!
- If you need some inspiration (and great clothes-folding tips) you could watch the Marie Kondo series on Netflix!
A simple 3 Step Method to go through your stuff:
- If you’re keeping it, be sure to DECIDE where it will “live” from now on.
- If you’re not keeping it, create two piles:
- Things to DUMP
- Things to DONATE (and if relevant to pass on to specific people).
- When you’re done, put each pile into bags or boxes, and then once this crisis is over you can get rid of what you no longer need.
- TIP: You don’t need to do any of this ‘in one sitting’, do an hour a day – you’ll be surprised how much you get done if you keep it up for a week!
11) Send “Real” Snail Mail Letters or Cards
Go old-fashioned. Who doesn’t love to receive a lovely card or handwritten letter in the post box! Rediscover the lost art of letter-writing and make someone’s day.
Yes, you could send an email appreciating someone, and that’s great. But imagine your recipient’s face as they pick up that hand-writtencard in the mailbox.
Think about your Grandparents, elderly neighbour, friend that doesn’t use e:mail!
Have your family pick a nursing home make pictures and write a letter with it just saying hi , hope your are doing well.
Wondering what to say? Write from the heart! Here are some ideas to get started:
- I really appreciate having you in my life because ________.
- I love hanging out with you when we ________.
- I’ve realised that you bring ________ to my life.
- Wanted to say Hi, ____________ hope this letter and picture make you smile.
12) Begin a Meditation Practice
Meditation is a practice that has been proven scientifically to calm us, help us be more creative and be happier (for starters). It’s extremely beneficial.
There is a lot to learn about meditation – and it’s called a Meditation Practicefor a reason. But it’s also not as hard as it sounds. You can start with as little as 5 minutes a day – and it’s good to build a routine, so you meditate at the same time every day. Get a book on “Meditation for Beginners” or go to Youtube or Google and search for “How to Meditate”. Another good place to start is “Metta” or “Loving Kindness” meditation. Again, search online and you’ll have lots of options to choose from.
It helps to have a quiet space without interruptions – which many of us don’t have at the moment. And for some people, trying tomeditate when anxious can be stressful. If this is the case, listen to a relaxing guided meditation instead.
Another idea is to listen to a sleep meditation or “Body Scan Meditation” before going to sleep.
You are Awesome, this will end, You Got This!
So, which of the above ideas resonated with you? The areas I am focusing on are journaling, yoga and meditation. Theses three things I try and do daily they keep me grounded and moving forward in a positive way.
Believe you have the skills and power to tackle this situation and you will! Choose to make the best of a difficult situation and no matter what – you’ll find a way.
This current and strange COVID-19 situation will end. And when it does, you’ll be proud you made the effort to learn something – whether it’s about yourself, fresh knowledge, a new skill – and who knows what else!
I am a Certified Life Coach and Educator. I understand the challenges we are all going through right now. I will help you learn how to move forward during these challenging and stressful times. I hope the strategies above will help you start to live your Better Life. If you need extra support please contact me @ email@example.com we can set up a session via zoom or by phone.
STAY SAFE ! Remember we are all in this Together !