How to Stay Calm in this Time of Uncertainty by Dr. Michal Regev

We have all been flooded with bad news about the virus causing COVID-19 illness. We have all felt some anxiety, or at least some concern. Some of us have become depressed because of it. The new requirements and limitations have been tough on all of us, some will say oppressive. We are all hurting in one way or another.

This situation is real, so I’m not going to try and convince you not to worry. It won’t help anyway, even if I did. So how can I help you today? I thought the best I could do for you would be to just give you 10 quick tips to help you weather this storm. Even if you only use a couple of them, you’re very likely to feel better.

1. Create a routine and stick with it. If, like most people, you are spending most of your time at home, find yourself going from one thing to another with no plan, rhyme or reason, sit down and write a daily routine. Try to get up at the same time every morning, even if you don’t have to. Have your meals roughly at the same time and go to bed at the same time. Pencil in your tasks, chores, etc. it doesn’t have to be rigid but it’s good if you know what your day is going to look like when you wake up. Routine creates calmness for most people. So get up, dress up, have your breakfast and start your day.

2. Move your body. Moving is very important for both our physical and mental health. I’m aware that the gyms are closed but you can exercise outdoors or at home. Find yourself an online program that will get you moving. Do something you like or at least don’t hate. Morning exercising is best, but any time would do.
3. Limit your exposure to the news and social media. Most of us are on our phone or in front of the TV too much. It helps to pass the time, I know. But studies show that too much screen time affects Mood negatively. There are many other things you can do, such as reading, cooking, arts and crafts, sudoku, etc. also, exposure to too much news time can increase anxiety and panic. It’s enough to get updated daily for 15 minutes. I remember the horrific 9/11. People were “glued” to their TV and people’s anxiety level was directly related to how much TV they were watching.

4. Focus on things you CAN control. There’s a lot that is beyond our control with regards to this pandemic. However, there are even more things we CAN control. Listen to and follow the directions of social-distancing and cleanliness, eat healthfully, go to bed at a reasonable time, clean your place and check on loved ones and neighbors. These and other things you CAN control.

5. Practice gratitude. Even with the restrictions and the threat of the virus, each one of us has things he/she can be grateful for. The fact that you are reading these lines means, that you either own a computer or a smart phone ( or both). There are many things we take for granted that we could take note of and be thankful for. Personally, I’m always thankful for my family, my friends, my home and my ability to help people.

6. Allow your mind to relax. Most of us have lived with some level of stress before the pandemic. Now we have the pandemic stress on top of our regular stress. No wonder many of us have been feeling on the edge. But you can give yourself permission to take breaks from stress, even just for a few minutes a couple of times a day. Practice abdominal breathing, meditate or go for a walk in nature (while keeping the 2 meter distance rule, of course). Watch a program about nature, art or science, which doesn’t have anything to do with your stressors or engage in your hobby.

7. Stay connected with family and friends. We all need to socially distance ourselves these days, but that doesn’t mean we have to be isolated or lonely. Stay connected by calling, video-calling, texting or emailing people you like. Last Friday, my family had our Shabbat dinner together but separately, using video conferencing. This morning we connected with family in Israel. While it wasn’t as good as the real thing (we’re huggers) it made us all feel more connected and less isolated. Try it!

8. Find the silver lining in the new situation. The big lifestyle change that has been imposed on us presents some new opportunities. Think about what you can do now that you didn’t have time for, before. For me it’s an opportunity to slow down, connect with people overseas and work on my new project. A couple of my clients who had complained about not having enough quality time with their kids mentioned they were having plenty (sometimes a bit too much) these days. A friend of mine told me she had received a new cookbook for her birthday last August and that she hadn’t made a single recipe in it until last week. What are your opportunities right now?

9. Help others if you can. Helping others makes us feel better about ourselves and can lift our mood. Studies show that when you help others, reward areas in your brain get activated. Help others, if you can, while abiding by current requirements for social-distancing and cleanliness.

10. Don’t believe your catastrophic thoughts. Catch yourself when your mind spirals down to catastrophe. Instead, look for some good news and there ARE some good news coming from places like China and South-Korea about overcoming the virus. Around the world, more than 100,000 people have already recovered and certain medications have been effective in treating the illness. Also, vaccines are being developed in multiple centers around the world. We will get through this!

11. Hey wait! You said 10 tips…Well, if you’re still reading, you deserve a bonus tip. Give and ask for lots of hugs to/from the people in your home. Hugs calm the nervous system down and elevate mood. And they are free! Be well