Countries all over the world are experiencing challenging times during the current Covid-19 (Coronavirus) pandemic. The World Health Organisation (WHO) and local health authorities are doing their outmost to slow down the spread, giving daily news updates and practical guidance on how to act.
It can be stressful to experience social distancing, and especially self-isolation, which can have a negative impact on your mental and physical well-being. Limiting stress and finding different support strategies are therefore very important to maintain your daily well-being. Overall, at times of stress it is important to take extra care of yourself – your mind and your body. Eat healthy and nourishing food, be physically active and stay in contact with friends and family.
These are 8 tips for mental and physical well-being during social distance
1. Try to maintain your daily schedule as much as possible, such as mealtimes and sleep routines.
2. Try to get outside during the day for a minimum of 30 minutes. Daylight helps control your circadian rhythm, so you stay awake during the day and become tired at night.
3. Stay socially connected with friends, family and co-workers using virtual and interactive tools. We live in a digital age which is helpful in times with limited physical social contact.
4. Take the opportunity to improve your cooking skills if stuck at home. Try out a new nutritious recipe with high-quality protein, dietary fibre and healthy fats.
5. Schedule a reoccurring virtual “fika” (what we in Sweden call a social coffee break!) with your friends, family or coworkers. Getting together to chat and share positive stories to get the mind off stressors.
6. Schedule breaks during the day to not end up sitting for prolonged periods of time. It is very easy to become sedentary. At the workplace you often do not notice all the mini breaks that occur; breaks that are important for your body to stay healthy. You can perform different types of stretches such as these.
7. If you are used to go to the gym, learn physical exercises that you can perform at home that will both energize and reduce boredom. Here is an easy 10 minute at home workout for you to try. Try to be active outside, go for a walk, run or use the outside gyms if available.
8. It can be easy to end up working from the couch. It does not matter if it happens sporadically, but it is not ideal for prolonged periods of time. Having an ergonomic workspace that fits your needs gives less strain on your body but can also help with your workflow. Chose a desk that align well with your chair, so your arms and upper body get sufficient support. At times, try to stand up and work, using a nearby dresser if available.
Hang in there, we’re all in this together. Make sure to use credible source for news updates and practical guidance, such as WHO and local health authorities, and don’t forget to wash your hands. Remember – we might have to social distance, but we can still be social!