Take it one day at a time

Mindfulness and adopting a working-from-home routine can help us cope with being locked down, writes Val Leveson

The Covid-19 virus has upended our lives very suddenly and many people seem to be reeling over what it means for them as individuals, whanau and wider community.

The most important thing, of course, is to keep ourselves and each other safe by adhering to the new rules. As the Government says, the rules are there in order to save lives.

Some jobs have disappeared, others have become more busy than ever, depending on industry. So how do we cope with the money worries, health concerns and general anxiety over what’s next?

What’s next?

Of course none of us really know how long the level four measures will actually be in force. We as humans tend to need certainty and structure in order to not fall into worry and anxiety, and we don’t have much of that right now.

My suggestion is simply this: Take things step by step, one day at a time. This is where mindfulness can really benefit. There are plenty of mindfulness apps that can help (Headspace, Calm and Stop, Breath & Think are three that come to mind).

Also, YouTube features a plethora of mindfulness meditations that can be accessed for free. Jon Kabat Zinn is a good person to Google.

The key is to focus on the present, and work out what you can do now that will keep you going through this difficult time.

To avoid falling into a funk or depression, make sure you are having your usual shower and getting into clean clothes. Living in pyjamas, however tempting that may be, is not good for your mental health.

Exercise

Don’t stop your exercise. As you’re not going to work, you’re probably walking and moving less than usual. Using your imagination and working out what in your home you can use as exercise equipment can be good and a fun activity with the kids. Remember you can still go out for walks on your own. Do that. Spend time outside on your deck or in the yard. Sunshine and vitamin D are vital for health and good sleep.

There are good yoga workouts and other exercise programs to follow online. Dancing around a room can be fun and keep you moving.

For those who aren’t working, perhaps focusing on cooking good, healthy meals will be helpful. You’ll be picking up new skills as you go, and making sure that everybody in your household is getting the nutrition they need.

The temptation would be to “comfort eat” at this time, but a healthy food regime will help you get through this time much more effectively.

Work

For those who are working from home, creating a routine will be helpful. I’ve heard many people from overseas who have been in lockdown for a couple of weeks say they’re having real difficulty getting down to work at home where there are many distractions.

Create a work station and if possible an office. Let the family know they should treat it as if you are away at the office.

It’s good to set up half-hour or three-quarter-of-an-hour work sessions — in between, perhaps say hi to the family, make some coffee or simply have a stretch. The sooner you find a routine that works for you, the more productive you’ll be, and that will help with dealing with the stress of the situation.

And if you don’t have work? Consider what you want to do during this time. Do you have any home projects you haven’t had time for? Treat them as a job. Have a to-do list that you tick off every day. That way you’ll feel somewhat productive.

If you enjoy painting, writing, music, or any other art form, this is the time to pursue those things. Are there books lying around waiting to be read? Here’s your chance to enjoy them.

There are also plenty of online courses available — some free. This may be a good time to update your skills and develop new ways of working. For those who are not all that happy in their current jobs, it’s a good time to reflect and work out “what next”.

Of course TV is a good option too — but in moderation. Watching TV all day can be more harmful than helpful, but having a TV routine where you enjoy it as a distraction can be really good. And if you want to take a nap from time to time — do it. You don’t need to feel guilty for having a break.

Money worries

Keep an eye on what help the Government is putting in place and apply for what you are eligible for. Considering we don’t know how long we’ll be at Level Four, or how long the recovery after will take, it’s probably a good idea to be careful and budget as much as is possible.

Keep in contact

It’s important to keep in contact with friends and family. Complete isolation can be brutal and can cause anxiety, depression and other mental stress. Phone them or video-call. Have a coffee with them online. You can even play board games with them over video calls and of course there are computer games that you can play with others online. Remember those who are living alone — they will especially need contact.

Consider those who are not online and call them on their landlines.

Most of all be kind, be patient and stay connected.

● Val Leveson is an Auckland-based counsellor