In addition to taking appropriate health precautions to prevent infection, there are several practical things we can do to remain resilient while practicing social distancing.
1. Communicate with mindful attention. This applies to direct speech and to things you post to friends via social media.
Slow down before you start talking or writing. Decide what is important to you to convey and also what is important for the other person to hear. Then give the other person space to reply.
2. Practice calm breathing
This is an ancient and highly effective way to slow your heart rate, calm down, and reduce stress and anxiety. Breathe in deeply for two seconds, then deeply out. Keep repeating for a few minutes. Your mind may wander, so let it, without being judgmental about your own thinking.
3. Label your emotions. Be honest and specific
Specifically labeling your feelings helps you gain perspective and maintain your composure. For example, if someone asks “how are you,” don’t just answer “fine.” You are probably not just fine and not just worried. Instead, you may be uncertain how to adequately stock your pantry for 14 days of social distancing. Being specific like this opens the way for you to create a plan.
Turn your label into an action plan. My wife and I were thinking that our preparations for social distancing were based on too much guesswork. So she came up with the best plan: we wrote down and organized everything in our fridge and pantry, then created a shopping list, then bought the things we needed
4. Create a vision for this experience
Write a single sentence vision statement in the first person that describes the future you want in a positive way. Compare these two statements:
“I want to not worry about the coronavirus.”
“I fill my free time with things that make me happy and optimistic.”
The first statement is about the past and present and is phrased as a negative. Your subconscious mind will interpret “not worry” as “yup, I need to worry about this.” The second statement is future-directed, positive, and identifies actions you can take to live your vision.
5. Take a walk.
Social distancing does not necessarily require you to stay inside. Unless you are ill or otherwise directed to self quarantine, you can take a walk in uncrowded natural areas, as long as you maintain a six foot separation from others. Studies show this is good for your mental and physical health, and even ramps up your immune system (https://www.health.com/mind-body/health-benefits-of-nature)
6. Discover some new music.
You have multiple options for online streaming that can help you find surprising new musical performances that will lift your spirits. Here’s a list of free streaming sites: https://www.lifewire.com/top-places-to-listen-to-free-music-online-1356649
7. Be a mindful photographer.
Jaime Kurtz (https://jaimekurtz.com/publications/) has found that taking photos that are beautiful and meaningful to you improves your mood, level of appreciation and motivation. Forget about pleasing others; take your photos for your own appreciation. Share them to explain their meaningfulness to you, rather than to gather lots of thumbs up from others.
