Mental Health & Coronavirus

Lots of free time does not always mean a positive and relaxed time. And sometimes we must embrace the quiet.

Know that it is ok to stay still, to not worry about accomplishing a goal or dream in this difficult time, to finally take a rest, to be mindful of what YOU need. .

While we are all attempting to practice social distancing, it is important to acknowledge that this can create and increase feelings of loneliness. You may be watching or reading the news where they emphasize the importance of this distancing for our overall physical health… let’s not forget about our overall mental health.

In the best way we can, it is also extremely beneficial to keep a routine. So that means waking up and going to sleep at your typical time each day, even when you don’t have anywhere to be. I highly encourage making a schedule for each day. I love “time blocking” on my calendar because it really helps stay intention and in my experience the best time to work on your schedule is the night before. Curious how to do some calendar blocking? I use my gmail calendar (which sends me notifications to change my focus), though it can easily be done on paper or a dry erase board. The idea is that your entire day is planned, but not with overwhelming tasks, instead with things that you need and want to accomplish.

With the uncertainty, stress, and overwhelm that is brought on by the big changes we all have had to make recently I thought I’d put together some ideas to help distract from it all.

Things you can do from the comfort of your home

• Workout routines - many fitness centers are offering free workout videos online, including Planet Fitness.

• 33 National Parks that you can Tour from the Comfort of Your Home

• Make your own coloring pages

• Create a fun family TikTok video

• Tour a Zoo virtually: Cincinnati Zoo, Georgia Aquarium, Houston Zoo, Monterey Bay Aquarium, Zoo Atlanta (more details in this article)

• Call or facetime loved ones

• Get working on some craft projects - crochet project, popsicle stick house, spring wreathe for your front door…

• Bake a dessert by getting creative with the ingredients in your home

• Try a new recipe

• Rearrange your furniture

• Declutter one small space

• Wash your car

• Build a fort indoors

• Set up movie night (popcorn and all)

• Do a puzzle

• Create and host a scavenger hunt (in your home or online)

• Have a coloring contest. If you’re home alone, get friends involved by doing online judging.

• Get started on writing your own book

• Learn new ways to use your makeup via YouTube tutorials

• Start a gratitude journal

• Get caught up on your bills and mail

• Read a book that’s been on your read list (many books are available for online check out via your county library)

• Watch a documentary

• Binge documentaries or series tv (if you don’t have a streaming membership, sign up for a free trial)

• Take a bubble bath

• Paint your fingernails

• Start a journal

• Learn a foreign language (duolingo)

• Meditate (many free apps offer guided meditation, including calm and smiling minds)

• Write letters to friends and family

• Watch the penguins roaming at Shedd Aquarium

• Have a cooking challenge using only 5 ingredients you can find in your home

• Break out the legos and build a beautiful scene or create a lego challenge

• Create an exercise routine - get ideas from youtube or your local gym

• Go for a walk

• Write new lyrics to your favorite song from the early 2000s

• Sleep - ensure you are getting the rest that your body needs

• Learn at Home using Scholastic - “day-by-day projects to keep kids reading, thinking, and growing”

• Take a virtual fieldtrip to the Guggenheim Museum

• Tour the Louvre

• Travel the Great Wall of China

• Connect with friends in an online group (Zoom, Google Meet, etc.) and play games like Uno or Drawaria (like pictionary).

• Become a Harvard student - attend Harvard classes online for free.

Skills to Help you Distract When Emotions & Thoughts are Overwhelming

• Practice TIPP to reduce extreme emotions fast.

  • What is TIPP? - Tip the temperature of your face with cold water. Intense exercise. Paced breathing. Paired muscle relaxation.

• ACCEPTS is DBT acronym that when fully engaged helps reduce the intense emotions.

  • Distract by engaging in Activities, Contributing to others, Comparisons of past self or others, using different Emotions, Pushing away, with other Thoughts, and with other physical Sensations.

• Ground yourself using an activity called ‘5-4-3-2-1’

  • Look around the room describe 5 things you see, 4 things hear, 3 things feel, 2 things you smell, and finally 1 thing you taste.

Online Therapy in Minnesota Offered at Metanoia Counseling

Our therapy services include, counseling for teens, trauma and PTSD therapy, EMDR therapy, Dialectical Behavioral Therapy (DBT), counseling for managing difficult relationships, therapy for anxiety, counseling for childhood traumatic experiences.

Curious if online therapy is right for you? Check out our other blog post regarding this and schedule a free consultation with Tia.

About The Author

Tia Wilcek is a Licensed Clinical Social Worker and owner of Metanoia Therapy, located in White Bear Lake, Minnesota. Metanoia Therapy offers both in-office and online therapy to individuals.

Tia specializes in helping individuals heal from traumatic experiences, challenging beliefs built throughout the years, and shifting focus towards the life worth living.