{"id":9940,"date":"2020-03-25T13:00:07","date_gmt":"2020-03-25T17:00:07","guid":{"rendered":"https:\/\/www.singlecare.com\/blog\/?p=9940"},"modified":"2020-07-23T13:19:47","modified_gmt":"2020-07-23T17:19:47","slug":"healthy-social-distancing-during-covid-19","status":"publish","type":"post","link":"https:\/\/www.singlecare.com\/blog\/news\/healthy-social-distancing-during-covid-19\/","title":{"rendered":"How to stay healthy when you\u2019re social distancing"},"content":{"rendered":"

CORONAVIRUS UPDATE: As experts learn more about the novel coronavirus, news and information changes. For the latest on the COVID-19 pandemic, please visit the<\/span><\/i> Centers for Disease Control and Prevention<\/span><\/i><\/a>.<\/span><\/i><\/p>\n

In uncertain times, we naturally lean on the people we\u2019re closest to\u2014our friends and family\u2014for comfort and reassurance. But during the current global pandemic of a novel coronavirus, known as COVID-19, many of us will be necessarily separated from our support systems in order to stop the spread.<\/span><\/p>\n

Experts have recommended keeping a <\/span>\u201csocial distance\u201d<\/span><\/a> of at least 6 feet from others, to help control the spread of the disease, even for those who aren\u2019t showing <\/span>coronavirus symptoms<\/span><\/a>. This also means avoiding social gatherings, working from home when possible and avoiding public spaces, except for vital trips, such as grocery store runs and <\/span>pharmacy visits<\/span><\/a>. These measures aren\u2019t just about protecting yourself\u2014they\u2019re about protecting others. Many young and healthy people show minimal symptoms with COVID-19 infection but can still spread the disease to <\/span>high-risk groups<\/span><\/a>, including the elderly and immunocompromised.<\/span><\/p>\n

RELATED: <\/b>The do\u2019s and don\u2019ts of preparing for coronavirus<\/b><\/a><\/p>\n

But just because it\u2019s the right thing to do, doesn\u2019t mean that social distancing is easy. Humans are social and habit-bound creatures, and a break from both at the same time can be tough on the mind and body. Here are some tips for staying healthy while social distancing.<\/span><\/p>\n

1. Find a new routine<\/span><\/h2>\n

Spending extended time at home can make it difficult to maintain a consistent schedule. Even if your employer expects you to work full days remotely, it can be tempting to forego routine for the comfort of breakfast in bed. But <\/span>maintaining a consistent schedule<\/span><\/a> is vital for keeping your mind on track during difficult times. Do your best to wake up, eat breakfast, and sit down to work on a consistent schedule. But also make sure to take regular breaks.<\/span><\/p>\n

\u201cFigure out how to chunk out time in ways that are realistic for your attention span,\u201d says Caroline Adelman, Ph.D., a licensed clinical psychologist and the clinical director and founder of Chicago Psychotherapy. \u201cTake breaks, especially to get up, move, and eat something healthy. We don\u2019t realize that at work we\u2019re doing that naturally by going to the water cooler or the coffee machine.\u201d<\/span><\/p>\n

It\u2019s also important to set up a productive and comfortable workspace\u2014away from your bedroom. \u201cFrom a sleep hygiene perspective, avoid working in your bedroom at all costs,\u201d says Adelman. \u201cPeople who work in their bedroom are much more susceptible to insomnia because they form a strong association between their work stress and the space where they\u2019re sleeping.\u201d<\/span><\/p>\n

2. Plan ahead<\/span><\/h2>\n

The next weeks and months are going to be stressful and pull a lot of people out of their normal routines. It\u2019s a great idea to make a plan as soon as possible for what you\u2019ll do if you\u2019re struck by overwhelming anxiety or loneliness.<\/span><\/p>\n

\u201cIn the moments that we\u2019re anxious or stressed, it\u2019s very hard to think about what to do,\u201d says <\/span>Hilary Jacobs Hendel<\/span><\/a>, licensed clinical social worker, certified AEDP psychotherapist, and author of <\/span>It’s Not Always Depression<\/span><\/i><\/a>. \u201cIn preparation, have a list on your refrigerator of five go-to activities. Take a hot bath or shower, make yourself a cup of tea, watch something funny on Netflix, listen to music, take a walk, call a friend.\u201d<\/span><\/p>\n

3. Find (safe) ways to socialize<\/span><\/h2>\n

Even when you\u2019re stuck at home, there are plenty of ways to stay in touch with the people you care about. Staying connected can also do wonders for helping you <\/span>manage your mental health<\/span><\/a>, and can keep your spirits up during stressful times.<\/span><\/p>\n

\u201cWe can connect through Zoom and Skype, which are very helpful because we can see each other\u2019s eyes, faces, and smiles,\u201d Jacobs Hendel says. \u201cPeople really need to hear voices and see faces, they help people feel connected much more than texting does.\u201d<\/span><\/p>\n

Find ways to get creative and maintain your social calendar while keeping your distance from others. Move your coffee date to FaceTime, set up a virtual book club, or have your kids write letters to a friend.<\/span><\/p>\n

\u201cWe\u2019re lucky to be living in the digital age,\u201d says Adelman. \u201cGet creative about the ways that make you feel connected with other people, even when you\u2019re not physically with them.\u201d\u00a0<\/span><\/p>\n

4. Limit your news intake<\/span><\/h2>\n

With <\/span>news about the COVID-19 outbreak<\/span><\/a> changing daily, it\u2019s easy to become overwhelmed by the vast amount of information, notifications, and articles taking over your feeds. While it\u2019s important to stay informed about news relevant to you and your community, taking in too much\u2014or the frantic opinions of your Facebook friends\u2014can easily contribute to increased anxiety.<\/span><\/p>\n

\u201cBoundaries are how we protect what matters to us,\u201d says Adelman. \u201cWe\u2019re all very aware right now of the need for increased physical boundaries, but there are other kinds of boundaries that we can put in place to protect our mental health. One of those would be setting a boundary around how often you\u2019re checking the news, or around what kinds of news sources you\u2019re looking at. Look at whether they actually provide information or just amp up your anxiety.\u201d<\/span><\/p>\n

You can set these boundaries with family and friends as well, by asking them to not share the news with you unless it\u2019s directly relevant to your community or from a trusted source.\u00a0<\/span><\/p>\n

And while social media can be a pitfall of headlines and other people\u2019s anxiety, it can also be a great way to stay connected to the world outside, including friends, family, coworkers, and even your favorite local businesses, while you\u2019re social distancing.<\/span><\/p>\n

\u201cIt\u2019s all about what you\u2019re spending your time on,\u201d says Adelman. \u201cIf you\u2019re just passively consuming everyone\u2019s feed about coronavirus, you\u2019re going to feel like you\u2019re drinking anxiety from a fire hose. But it can be useful if you\u2019re making a point of saying the kinds of things you\u2019d say to people in real life or finding ways to live out your values online.\u201d<\/span><\/p>\n

5. Stay active<\/span><\/h2>\n

Physical health is connected to mental health<\/span><\/a>, so it\u2019s especially important to find ways to stay active while social distancing. Even if gyms and playgrounds are off limits for the time being, there are plenty of ways to stay moving. Indoor workout videos, yoga, stretching and weightlifting can all be done inside, and it\u2019s still okay to venture outside (alone or with those you live with) to walk, run, or ride a bike.<\/span><\/p>\n

\u201cPeople like to move, being stuck is not a natural human state,\u201d says Jacobs Hendel. She recommends taking regular walks around your neighborhood\u2014just be careful to keep a safe distance from any neighbors.\u00a0<\/span><\/p>\n

6. Recognize your emotions<\/span><\/h2>\n

When life gets stressful, it can be tempting to push past or ignore overwhelming emotions. But sometimes the first step to managing anxiety is actually recognizing and assessing your emotions for what they are, rather than trying to suppress them. Jacobs Hendel designed a tool called the <\/span>Change Triangle<\/span><\/a> to help people work through emotions in a healthy way.<\/span><\/p>\n

\u201cPeople generally notice that they\u2019re upset,\u201d she says<\/span>.<\/span><\/i> \u201cYou either feel the anxiety in your body, or maybe you\u2019re obsessing or thinking catastrophically.\u201d\u00a0<\/span><\/p>\n

If you catch yourself feeling upset or scared, Jacobs Hendel says, you should take stock of your situation and its causes to keep yourself from spiraling further. \u201cWhen I work with people who are incredibly anxious, I tell them to make a note in their calendar or iPhone to check in with their mind and body from time to time, and to just to pause for a moment and feel their feet on the ground,\u201d Jacobs Hendel says. \u201cAsk yourself, \u2018What is my immediate danger?\u2019\u201d<\/span><\/p>\n

By focusing only on your immediate situation, you can take specific actions to help with things that are within your control. This can help prevent feelings of helplessness while in the midst of something as large as a global pandemic.<\/span><\/p>\n

\u201cThe other thing to keep saying to yourself is that this is temporary,\u201d Jacobs Hendel says. \u201cIt sucks, but it\u2019s temporary.\u201d\u00a0\u00a0<\/span><\/p>\n

7. Take deep breaths<\/span><\/h2>\n

During a particularly stressful or anxious moment, practice mindfulness and focus on your breathing. There are a variety of conscious breathing techniques that can help with anxiety, including belly breathing to the 4-7-8 method, which involves breathing in for four seconds, holding for seven, and breathing out for eight.<\/span><\/p>\n

Deep breathing soothes the vagus nerve, Jacobs Hendel says, which is the largest nerve in the body. \u201cIt goes from the emotional centers in the brain down to every organ in the body,\u201d she says. \u201cThat\u2019s why when we get upset our heart races, our breathing changes, our stomach goes in knots, or we can\u2019t go to the bathroom.\u201d<\/span><\/p>\n

Breathing exercises can help ease this automatic response and keep your body and mind on track.<\/span><\/p>\n

8. Reassure kids<\/span><\/h2>\n

Kids observe a lot, and especially as schools and activities are canceled, they\u2019re going to know something is wrong. Instead of trying to hide it, or on the other end of the spectrum, constantly telling your child that everything is fine, Adelman recommends being as honest with them as you can be based on their age.<\/span><\/p>\n

RELATED: <\/b>Coronavirus in children: What parents need to know about the pandemic<\/b><\/a><\/p>\n

\u201cI think that it is important to reassure kids that we\u2019ll do everything we can to try to prevent it, but if you get COVID-19, <\/span>it will probably feel like a cold or a flu<\/span><\/a>, or you might even feel nothing at all,\u201d she says. \u201cExplain that for some people in our community, this can be really dangerous, but one of the ways we can take care of each other is by washing our hands regularly. Help kids feel like they focus on the things within their control, but also share that this is about caring for the community.\u201d<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"

CORONAVIRUS UPDATE: As experts learn more about the novel coronavirus, news and information changes. For the latest on the COVID-19 pandemic, please visit the Centers for Disease Control and Prevention. In uncertain times, we naturally lean on the people we\u2019re closest to\u2014our friends and family\u2014for comfort and reassurance. But during the current global pandemic of […]<\/p>\n","protected":false},"author":85,"featured_media":9838,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[8029,4114],"tags":[14636,450],"coauthors":[10392],"class_list":["post-9940","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health-education","category-news","tag-coronavirus","tag-mental-health","wpautop"],"acf":[],"yoast_head":"\nWhat healthy social distancing looks like during the COVID-19 outbreak<\/title>\n<meta name=\"description\" content=\"When you\u2019re social distancing to slow the spread of the novel coronavirus, these tips can help you stay healthy and connected in isolation.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" 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