The coronavirus pandemic is understandably causing panic in many people. Yet, fear doesn’t help anything. So how can you remain calm—and healthy—and help others in the process? How can you be a positive emotional contagion that helps not only yourself but others feel better about the global situation?
Buying six months’ worth of toilet paper, paper towels, cleaning goods, and food won’t help. Really.
Yes, it might give you a little peace of mind. I know my full pantry, refrigerator, and freezer (and large package of TP) do, indeed, provide me with a sense of security during this pandemic.
But purchasing more than what you need for a week or two, stockpiling as if the world were ending…that isn’t helpful. First, it leaves others without supplies—ones they might actually need. (Some people are out of toilet paper and just want a few rolls!) Second, the buying frenzy only adds to the emotional upheaval, panic, and overwhelm you and others feel.
So, let’s talk about what will help you stay calm and healthy during a pandemic.
In North America as in most parts of the world, we are focused on taking precautions and acting wisely. We are practicing social distancing by staying home more, not gathering in large groups, and washing our hands and using hand sanitizer…a lot.
We are also doing other things. My acupuncturist closed his clinic to do a deep clean. My husband is being interviewed virtually for a gig (rather than in person). Companies have asked employees to work from home. My 96-year-old mom’s new doctor told her not to come to the office for a routine visit.
The key is to avoid potential exposure—from you or someone else, like eating out, attending large events, spending time in crowded places, or flying. Yet, you also want to live your life to the fullest extent possible.
How can you live fully while stuck at home? It’s not as hard as it seems.
Stay focused on your priorities and take action in ways that are appropriate and safe. For example, you can hunker down and write your book, shoot and share videos to promote a product, conduct virtual meetings, build the website you never have time to create, declutter, and exercise from the comfort of your home.
Or be a positive force for good. A friend of mine said she had started calling those people she knows who live alone. A neighbor of mine that goes into town daily offered to shop for those in our community who can’t or don’t want to leave their homes.
4 Ways to Stay Calm During a Pandemic
See yourself as a leader and role model. Your job is to be calm and centered amidst the chaos. That means you have to quell your own fear and panic.
Here are four ways to remain calm:
1. Limit your intake of news. I’m not saying you shouldn’t remain informed. Of course, you want to do so! But don’t watch the news incessantly.
I remember after 9/11, I watched identical CNN broadcasts for hours waiting for a new report. I have found myself doing the same in the last few days…watching or listening to the news to hear updated news about the pandemic.
Constant consumption of news just feeds your panic and fear. Watch the news only once or twice per day. In this way, you remain informed without allowing yourself to obsess all day long. I, too, have begun to limit how much I watch the news or consume information about the coronavirus via social media or the Internet.
2. Stay busy. If you have nothing to do, you will find your mind trained on fearful thoughts. Or you will seek out other panicky people on social media or television.
Focus on your agenda. What did you want to get done today? What projects could use your attention? Take action on these things so your mind and body remain busy…and calm.
Plus, being productive will make you feel better in general.
3. Increase your mental, emotional and physical self-care routines. These will provide you with a more peaceful countenance no matter what is going on around you.
Now is the time to increase or start a meditation practice. Try meditating twice daily.
Make sure you exercise daily. Exercise makes you happier and reduces stress. Plus, it helps you remain healthy. Try a quick walk outside to boost your mood.
Train your brain on the positive. What might you gain by staying home for a few weeks? How might you make being housebound a pleasant experience? What might be the outcome of a self-quarantine—for yourself and others?
4. Have faith. It’s been said that faith is more important than fear, and in the case of a pandemic, that’s true.
We know that “this, too, will pass.” So focus on a positive future, one where no one gets the coronavirus, travel bans are lifted, large gatherings are safe, and you no longer need to stay at home.
7 Ways to Take Care of Yourself During a Pandemic
Now is a great time to take a serious look at your health routines. Are you taking good care of yourself? Not only do you want to increase your level of emotional and mental health by staying calm, but you also want to improve your physical health.
To help you boost your immune system and ward off illness, here are seven common-sense things you can start doing today.
1. Wash Your Hands (and More)
You’ve heard this ad nauseam and seen all the cartoons as well, but it’s sound advice. Wash your hands for more extended periods and more often—especially after touching surfaces, shaking hands, handling any items made of plastic, glass, or cardboard. Wash your hands also after opening mail, receiving packages, or putting away groceries.
Along with hand washing comes the following advice: avoid touching your mouth, nose, and eyes (especially if you haven’t washed your hands first).
If you feel unwell or have a compromised immune system, consider wearing a mask, too.
2. Use Hand Sanitizer and Sanitizing Wipes
I know these can be difficult to find right now, but if you have some, use them to clean surfaces and to cleanse your hands after touching anything. Don’t forget to wipe off the plastic or cardboard boxes of food you purchase at stores or any packages your receive via mail delivery services—or wash your hands afterward.
The Internet has a host of articles on making your own hand sanitizer and wipes. So, if you can’t purchase any, make your own.
3. Sleep Enough
If you are working from home or quarantined for any reason—sick or not, sleep needs to become your priority. Actually, even if you are still working, sleep should be non-negotiable.
To boost your immune system, sleep eight hours per night…or more. Sleep helps fight off infectious diseases. In fact, there are studies that show that sleeping less than seven hours increases your chances of getting sick considerably. This is not the time to be sleeping only five or six hours per night!
4. Eat a Healthy Diet
Help your body fight off illness and stay strong by eating healthy foods rather than sweets and junk. You’d be amazed at how much difference a nutrient-rich diet makes on your immune system.
And cook healthy meals at home for the time being. Stop frequenting restaurants, salad bars, and fast-food places. Even take-out or delivery could introduce a source of infection.
5. Boost Your Immune System
If you don’t already take multi-vitamins, start doing so. I could go into a long discussion of what supplements to take, but I’m not an expert or doctor. Find a herbalist or nutritional counselor who can help you determine what supplements are best for you.
There are also a host of herbs that boost your immune system. Of course, check with your doctor before adding anything new to your diet.
Some people will claim that supplements and herbs are effective only because of their placebo effect. It doesn’t matter why they work; all that matters is that they help you stay healthy.
6. Lower Your Stress Level
The immune system reacts badly to stress. Fear and anxiety put your body into the flight-or-fight mode, which is driven by your sympathetic nervous system. This response is your body’s reaction to danger and helps you survive stressful and life-threatening situations.
According to the Cleveland Clinic, “During the fight or flight response, your body is trying to prioritize, so anything it doesn’t need for immediate survival is placed on the back burner. This means that digestion, reproductive and growth hormone production, and tissue repair are all temporarily halted. Instead, your body is using all its energy on the most crucial priorities and functions.”
The article goes on to explain, “Living in a prolonged state of high alert and stress can be detrimental to your physical and mental health.” Indeed, chronic stress is known to suppress immune function and increase susceptibility to disease.
So…again…stay calm! Meditate. Pray. Exercise. Watch funny movies. Go for a walk in the woods or on the beach. Take a nap. Read a book.
Don’t watch the news or engage in conversations about the pandemic that raises your level of stress.
7. Focus on the Positive
Drop the end-of-the-world mindset. Be a positive emotional contagion. Guide conversations toward something other than the pandemic. Be happy and upbeat and help others stop feeding the negative emotional cycle.
And think positive thoughts. Feel grateful for whatever you can—the rain, the sun, your elderly parents’ safety, the paycheck you just received, the spring flowers in bloom, the call from your friend or child, the extra time to read a book, or the new opportunities coming your way.
While you are at it, stop complaining about things that are out of your control, like empty shelves at the supermarket, the kids being home from school, not being able to attend a concert or the theater, or anything else. Complaining doesn’t help you or anyone else.
You will find it easier to stay positive and grateful if you remain present. Stop focusing on the past or the future. Stay in this moment.
This, Too, Shall Pass
Finally, remember, this pandemic will pass. It may take a little while, but the coronavirus will peter out. When it does, you and I—and the entire world—will be more prepared next time, if there is a next time. And we will find that the aftermath provides new opportunities, deepened relationships, and a different view of what it means to be part of a global community.
While you wait for the situation to change, be a force for good—a positive emotional contagion that infects everyone you encounter. By staying positive, calm, and healthy, you keep those around you calm and healthy, too.
If you have helpful advice to add to this post, please share it in a comment below. And share this post with anyone you feel might benefit.
Note: It’s important to stay informed about the state of coronavirus for the health and safety of your friends, family, and co-workers. Please visit the World Health Organization and the Center for Disease Control websites for up-to-date information. Also, be sure to check out your local health agencies and authorities for updates about your area.
Staying Healthy During a Pandemic: 10 Immune-Boosting Tips
During the current coronavirus outbreak, you’re probably (very rightfully so!) concerned for your health and that of your family. The CDC has several recommendations for preventative action against coronavirus, including social distancing, hand-washing, and clean frequently touched surfaces daily.
We 100% agree with all of these recommendations, but additionally believe it’s prudent to do everything possible to boost your immune system to decrease the likelihood of getting sick (with coronavirus or any other seasonal bug, for that matter!)
Here are 10 easy ways you can help strengthen your immune system.
Eat immune-boosting foods.
Take immune-boosting supplements.
Raise your core body temperature. Studies have found evidence that higher body temps help certain types of immune cells to work better, and thus make it better able to fight infection. Your body knows what it’s doing when you have a fever while sick! It’s thought that you can encourage the same benefits by proactively raising your body temp.
Try a sauna, steam bath, or move your body to break a sweat.
The more diverse your diet (and especially veggie intake), the better!
Take antiviral supplements.
Prioritize sleep: studies show that sleep can help build your immune system and fight infection.
Aim to get at least 7 hours of sleep a night. Need some help getting a good night of rest? Check out these tips!
Get your exercise on! Exercise has many great benefits and one of those is that it builds a stronger immune system.
The American Heart Association recommends at least 150 minutes of exercise a week – we say shoot for at least 20 minutes a day, every single day. Check out this 7-minute at-home workout that works – do it 3x for bonus points.
Ditch bad habits such as smoking and excessive drinking, as they can decrease ability to fight infection.
Reduce stress. The hormones released when you are stressed have been shown to have a negative effect on the immune system.
Get some sunshine. A natural dose of vitamin D from the sun can do wonders not only for your mood but also your immune system – studies have shown that it can even decrease the length and severity of infections.
Go outside for at least 15-20 minutes a day even if it’s just on your patio or backyard.
Have any other immune-boosting best practices? We would love to hear them! Please share them at firstname.lastname@example.org.