2020 has been particularly demanding for humanity, and from what I see among family, friends and personal training clients, there's no exception. Even if you weren't affected by the virus directly or indirectly, the way you lived pre-COVID-19 had likely significantly altered after March last year. Change is painful as it is when you aim to better your life, like building better habits for your fitness and health. It can become paralysing when you have no control over it, and you feel like life has just pulled the rug from under your feet. Just the fact that you cannot navigate what's happening is a very frightening thought. It thus can become not only a physical but mental health burden. The Mental Health Foundation is leading an ongoing, UK-wide, long-term study on the impact of COVID-19 on mental health. The aim is to monitor how the population reacts to the pandemic and frequent lockdown regulation changes. The latest data is from November, where respondents were asked about their feelings. 25% of the people reported having felt lonely. 45% reported feeling anxious or worried, and 18% reported hopeless. A ray of light in the study shows that 61% of respondents felt that bringing kindness in their lives, either giving or receiving it, positively affected their mental health. Going into a lockdown once again can feel like a repetitive grind. Especially if you're working from home, and you are struggling with homeschooling children. Without a routine, your days become a blur of eating and working on the same table. It's easy to let yourself become isolated and feel overwhelmed. Let's take a look at six areas that can help keep you feeling sane in lockdown. #1. Sleep"Revenge bedtime procrastination" is a phenomenon in which people who don't feel like they have much personal autonomy over their daytime life stay up later than they should. Forcing themselves to stay awake past the point of tiredness to regain a sense of control and personal freedom. It's a common occurrence during lockdowns because much of our daily lives feel outside our control. But it leads to sleep deprivation. Maintaining a sleep schedule which is as consistent as possible from day to day can be a valuable part of creating a routine for yourself. It can help switch screens off an hour before bed, opting to read a book rather than scrolling the internet. Enjoying a warming bath or shower as part of your evening routine and keeping your bedroom cool and dark can improve sleep quality too. If you're a tea lover, you can find mixed herbs teas designed to aid relaxation and sleep. Seek those out, they are yummy on their own, but with a drop of honey they are delicious. #2. Movement Some form of daily movement can be something to look forward to and to structure your day around. With gyms being closed, this doesn't need to be a rigorous training session every day, but a brisk outdoor walk or some gentle stretching could work just as well. Going for a daily walk is essential for routine. Walking outdoors is socially distanced by its very nature. It provides you with a positive focus on maintaining a step count or moving for a set number of minutes each day. It's also a break from being inside the house, and an opportunity to spend time alone. If you don't feel safe to go outside, but you have a garden, you can still do your walks like Capt Tom Moore did last year. If the weather is cool, the process of dressing up can also feel like you are going out. Spend anywhere between 5 minutes to half an hour or more. Your body and mind will thank you for it. #3. Nutritious Food During a lockdown, it can seem like eating has become a sport. With little else to focus on, it's widespread to eat for pleasure or out of boredom. Lockdown provides many people with more time to cook than they would typically have, so this might be an opportunity to try out a new recipe. Nourishing your body with foods that make it feel good can feel like a radical act of self-care, so take your time enjoying the whole process of planning and cooking the meal. Mealtimes can be a highlight of the day when you're putting time and effort into making nutritious food. If you can't think of anything, dig out those recipe books you've always said you'd try or search for "delicious and nutritious lockdown recipes" on Google, Pinterest or YouTube, you'll find plenty. If you'd like something special, feel free to check out my favourite Hungarian dish recipe, a good old Chicken Paprika. Lovely with pasta and you can add some salad as well. Feel free to reach out to me if you have questions about that recipe, or send me the pics of the cooked meal. #4. Joy and LaughterSometimes, with so many people negatively affected in lockdown, our sense of compassion for them can make us feel guilty about finding joy in a situation. Even those of us who have felt uncertainty or anxiety about our circumstances - whether physical or mental health; or even our employment - may sometimes have to search for the joy in our day. Know that it is not a frivolous act. Finding meaning in our personal experiences is one of the significant responsibilities of life. Searching for joy and laughter every day - and spreading that to others - is a moral responsibility. Keeping your spirits high, and raising the morale of those around you, isn't selfish, or shallow. It's essential in keeping your sanity in lockdown. What brings you joy will be very personal, as well as what will make you laugh. You can find a show that you used to watch a long time ago and re-watch it. Maybe dancing makes your body feel anew, so put on your favourite song and let yourself move to the rhythm. #5. Relax If you're working from home, you're probably starting work earlier and finishing later than you would if you were going into your workplace. If you're looking after relatives and dependants, that continues 24 hours a day. Making time to relax and unwind is so important. That could be listening to some uplifting music on your walk, reading a book in the bath, or taking 10 minutes to meditate. It doesn't need to be complicated, but it does need to be something you're doing every day to look after yourself. I, for instance, have been practicing some yoga first thing in the mornings to stretch my body and set my headspace for the day. Other days I just put my favourite playlist on and move around inthe living room while making my morning herbal tea. #6. ConnectIsolation is one of the leading causes of feelings of loneliness. If you have family or friends who live alone and you know they need to shield, give them a call now and then. If you live alone and crave human connections, reach out to your friends and loved ones. You can even try to arrange a virtual meet-up and do a quiz together, share memories or watch your favourite movie together. It might sound silly, and it could feel awkward the first time you do it, but once you get used to being virtual, you'll have some fun. I've messaged friends regularly in these past months and was able to re-connect in ways we couldn't for a long while and also heard of stories where family members who haven't spoken to each other for some time were able to find their way back to each other. It's never a lost cause until you stop trying. You might just become the highlight of someone else's day or bring kindness into both of your lives and lift the mood. ConclusionLockdown has been a weird, challenging and emotionally a completely hectic time. But for the foreseeable future, lockdowns are here to stay until the leaders figure out how to play their part in making human interactions either virus-free or low risk of spread again. That means that we need to find a way to cope with being restricted, to find meaning and joy amidst feelings of fear, anger, frustration and hopelessness and to continue living as fully as we possibly can. This could be an excellent opportunity to reconnect to those hobbies we once loved but neglected for a long time. You can reach out to me via email or Facebook if you want to discuss your fitness or nutrition ideas with someone on the "outside".
3 Comments
Michael Sharkey
1/20/2021 12:45:26 am
Dear Eszter,
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Renata Mala
1/22/2021 12:34:05 am
Thanks Eszter for the great summary. I can confirm these tips work very well. One thing I would add is an exposure to the morning daylight, especially during English winter. It sets your body clock, helps with the mood and sleeping pattern.
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Enid Monica Barron
2/4/2021 03:10:27 am
Thanks Eszter, really helpful. Short and to the point. I shall try to follow up some of these ideas. Maybe all.
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Eszter BorosI am a Personal Trainer and Fitness Coach with personal experience in body transformation. Archives
September 2021
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