In lieu of the Coronavirus Quarantine (aka 'Coronatine', my newly coined term), the world is now being urged to avoid the very things that are otherwise beneficial to our overall health and well-being such as: socializing, going to work, hitting the gym, sticking to a routine, (consensual) physical contact, and not spending too much time indoors on social media.

What seems just as deadly if not more than the virus itself, are the negative health implications that mandatory self-quarantine has already had on us. Whether we are infected or not, we are already living as if we already have the virus, as it infiltrates and infects every area of our personal and professional lives by the day. Below are some of the recommendations that can be used to combat the negative health effects of the Coronatine.

"Everyone's connected, but no one is connecting" was already a problem pre-coronavirus.

Humans are inherently social beings, and longing to feel a sense of connectedness to others is hardwired within our DNA, which could explain why humans fear social isolation more than death.

However, with the CDC's recommendations to self quarantine and adhere to social distancing as much as possible, it's clear that this could be a huge detriment to the social fabric of our well-being and society as a whole. The mental health impact of social isolation could further escalate feelings of anxiety and depression, and loneliness may increase the risk of CVD (cardiovascular disease), stroke and suicide.

There are ways to keep in touch with those whom we care about whilst still adhering to social distancing. Having been in a long distance relationship with a 6-hour time difference for over a year, I can attest that doing things "together", albeit virtually, can be surprisingly fulfilling.- Use Facetime, Skype, etc to share activities together such as cooking, having a cocktail, or watching a movie. This will also help facilitate discussion about something other than the virus.

- Check in regularly with family and friends for emotional support.

- Try joining virtual support groups, or make your own! Pretty much anything can be done virtually, nowadays.

- Take up a new hobby (yoga, learning a new language, trying a new recipe), or try learning it with someone else and then discussing it later on.

Disruption of Career and Daily Routine:

With the majority of businesses shutting down completely that have left many people temporarily suspended or laid off from work, having our daily routines yanked from under us within days was an abrupt threat to our homeostasis of which no one had no time to process. We often complain about the 9-5 grind, but 'autopilot' mode and adhering to a consistent routine is sometimes the very thing that keeps us sane in our daily lives. Although always being “on” without ample time to recharge and reflect is also not beneficial to our overall health, that’s all many people know-- especially in American culture where career and identity are inextricably intertwined.

Recommendations: 

If you are fortunate enough of having the luxury to work remotely during this time, try and stick to the same sleep schedule as you would in your regular routine. Creating as much consistency and routine amid the uncertainty may provide you a sense of control during a time where you may feel helpless.

- Waking up, going to bed, and eating meals at the same times.

- Try to take control of things you can, and learn how to separate it from what you cannot: "Grant me the serenity to accept the things I cannot change, courage to change the things I can, and wisdom to know the difference."

- If you find yourself having an identity crisis, try practicing mindful meditation, and explore aspects of your psyche that you haven't before. You are more than what you do for a living.

Lack of Physical Activity, Increased Sedentary:

Although the average American falls short on meeting the recommended amount of exercise in the first place, the subsequent increase in sedentary time due to strict Coronatine recommendations could not only negatively impact our minds, but also our waistlines. This decrease in physical activity and overall disruption of homeostasis may lead to stress and elevated cortisol levels, which can cause a slew of other health issues. Elevated cortisol levels increase the likelihood of one engaging in self destructive behaviors as a way to self-soothe, such as increased substance use and consumption of unhealthy foods. Luckily, we are at a time where we can utilize at-home exercises more than ever via apps, YouTube channels, and virtual exercise groups. Residing on the East Coast for 10 years and being no stranger to Nor’easters, I'm here to tell you: Never underestimate the power of at-home workouts.

Recommendations:

- Buy a yoga mat and take up yoga. Although a low-intensity exercise, it has many physiological benefits, such as reducing stress levels while increasing feelings of well-being.

- HIIT/bodyweight exercises. The great thing about HIIT (high intensity interval training) is that: it’s incredibly effective, you can do it from virtually anywhere, and no equipment is needed. - If you tend to lack self motivation, take up a virtual exercise challenge with your friends and see who wins.

- Healthy Nutrition. Although physical activity is important, weight management is generally obtained by the ‘70/30 rule’ (70% diet, 30% exercise).

Since people generally tend to overestimate how many calories they burn via exercise anyway, it’s a great time to practice healthy, mindful eating habits. (Example: it takes the average person 30 minutes to burn 300 calories, but takes 30 seconds to consume 300 calories).

Increased Risk for Mental Illness:

When I first caught wind of the state of Italy last week, I felt the psychosomatic effects of stress wreaking havoc on my body almost immediately; my upper back became painfully tense and my stomach began feeling queasy. Hours later after being glued to social media updates on COVID-19, I began experiencing slight chest pains that felt reminiscent of an anxiety attack. That’s when I realized that the only control that I, or any of us have during these uncertain times, is solely within our minds. However, with mental illness already being a major public health issue that does not receive nearly enough attention or funding in relation to its magnitude, the mental health crisis will be escalating to unprecedented proportions that will further compromise the healthcare system.

Recommendations:

- Turn ON the music, turn OFF the news! Music is a massive stress reliever, whereas media induces stress and paranoia. There is a difference between being well-informed and being glued to the television all day.

- There is no time like the present to make amends with those whom we may have hurt, or forgive those who may have hurt us.

- Start or finish all those things that you never had time for before. Whether it be taking up a new hobby, finishing that book, learning a language, finally cleaning out your closet or just taking some much-needed R&R.

- Try virtual therapy via a mental health app, they are more cost-effective, accessible, and utilize proven techniques from mental health practitioners.

- If you truly feel at risk, call the 24/7 National Suicide Hotline at 1-800-273-8255.

On the flip-side, this is an ideal time to reconnect with family, friends and most importantly, yourself. More than ever, it is crucial that we make a point to practice as much kindness and patience with each other as possible, and remind ourselves that this impacts everyone, and we are all trying to cope the best way we know how.

Right now, we must dig deep within ourselves to find a sense of inner peace, and find order within the chaos of our own minds (and homes!).

Use this time to reflect upon the similarities that unite us, rather than differences that separate us. All lines of division are meaningless in the face of crisis.

How has 'Coronatine' impacted your life?

Please comment below to share your stories and perspectives, we are all in this together... ♡