Dealing with the coronavirus pandemic
Man, oh, man. We are living through scary and confusing times. Everyone I know has been affected by the coronavirus in one way or another, with some affected in significant ways.
Whether your race was postponed, you can't find somewhere to train, or had your NCAA season canceled, you're most likely experiencing some level of anxiety. You are stressed. I feel you.
Here are some tips to help manage your "home isolation" because, let's be real... saying you're in quarantine feels restrictive and anxiety-inducing. And we are all experiencing enough anxiety as it is.
Maintain a sense of community
Community is such a vital part of our health and our well-being. For so many of us, our access to our communities feels like it is disappearing. Community creates a sense of belonging, gives us purpose, and can be a source of support in trying times (ahem, now). Just because you are isolating at home does not mean you have to be cut off from your friends, family, and teammates. Text messaging, phone calls, FaceTime, and social media are great ways to stay in touch with people. Several of the teams that I work with have been implementing group video chats to keep in touch and stay connected. Other things you can do to maintain a sense of community are supporting local businesses greatly affected by this outbreak.
Know the facts
There is A LOT of information out there that is just not true. I've seen so many graphs and charts shared on my Facebook feed spreading false data and telling people that coronavirus is nothing but the flu. It is crucial to make sure you get your information from reputable sources and even fact-checking what you read online. This goes for what you see on tv, articles posted online, and of course, what is posted on social media. Knowing the facts can also help keep your anxiety and stress in check. When we don't have answers, our minds sometimes go rogue and wander in every which direction. "What if" is such a difficult question right now. When you are plagued with what-if and feel overwhelmed with the future's potential scenarios, go back to the facts. Check in with what you know to be true. Look at your sports governing body's website for the latest updates.
Control the controllables
Right now, there is a lot that is entirely out of our control, and that is really overwhelming. BUT there is also a lot that you can control. Uncertainty is like a breeding ground for anxiety, which is why it is so important to focus on what you have control over. This is one of my favorite pieces of advice, even when there isn't a viral outbreak sweeping the world, but it is extra important right now. One of the things you have control over? How much time and energy you are giving to watching or reading the news. I do think it is essential to monitor the situation, so in no way am I saying go off the grid and just hope it all works out. I am saying that to pay attention to your media consumption and how it affects your mood state. Other things you can control: getting outside to take walks, calling friends and family, prioritizing how you spend your time, your sleep, etc. The big takeaway is this: if there is something out of your control, shift your focus to what you can do given the situation you were dealt with. No use wasting energy stressing over something you might now have an answer to for weeks or even months.
Practice relaxation techniques
Uncertainty builds anxiety, right? Well, relaxation techniques help reduce anxiety. Some of my favorite ways to relax are meditation, progressive muscle relaxation, yoga, walking, easy running, listening to music, drawing, and keeping a gratitude journal. What matters most is choosing a handful of activities that you enjoy and truly help you feel relaxed. You will find me curled up on the couch, drinking herbal tea, under my weighted blanket, reading a book, or outside hiking whenever I'm not working the next few weeks. Do you.
Talk to someone
It is normal to be feeling anxious and uncertain right now. Keeping these feelings bottled up might feel like your version of not burdening other people. Still, it is actually only adding to how stressed you feel. Voicing these feelings to the people around you will help them know to reduce coronavirus talk in front of you. Honestly, they probably want a break from all of it too. Speaking up for your needs and setting boundaries can go a long way for your mental health. One word of advice, be mindful of who you choose to speak to. Speak to the people who will help you navigate your feelings and make you feel better, not worse. If talking to a particular person will elevate your stress levels, they will not be the best person to choose from. Coaches, friends, teammates, parents, team support staff, and mental performance coaches are a great place to start.