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Some Positive Strategies for Making the Most of the Covid-19 Pandemic

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The Covid-19 pandemic is forcing all of us to break out of “normalcy” and adapt rapidly to continually changing circumstances. As disruptive and unsettling as things are, we are a resilient species and can adapt to change more effectively than we may realize. Change is never easy, but it’s easier with the support of our communities and loved ones. Furthermore, a little psycho-education will go a long way towards helping you manage your mental health needs and stay hopeful and healthy (physically and emotionally!) during this period of crisis.

Below are a few key suggestions to keep in mind:


  • Listen to the Experts re: Virus Transmission

    While much is still not known about what will happen in the coming weeks and months as the world responds to the pandemic, there is a clear consensus about the ways to minimize exposure and transmission of the virus itself. We are now hearing our leaders come together with a common message about the behavioral changes we should all be adopting: i.e. wear a mask to protect others when you are out and about, wash your hands carefully and well, don’t touch your face, avoid contact and stay home as much as you can to avoid exposure to the virus. The most important message here is that we focus on what we can do and try to accept those things over which we have no control.

  • Avoid Panic and Practice Good Mental Hygiene

    Anxiety and fear are physiological experiences that can be lessened through simple behavioral actions. Symptoms of anxiety may include shortness of breath, tightness in the chest, jaw or throughout the body, mentally ruminating on potential worst-case-scenarios and feeling dominated by dread and darkness. Solutions to these symptoms include moving your body, focusing on breathing deeply, gently and easily, engaging in activities you enjoy, connecting with others and simply thinking about pleasant things. Be aware that your thoughts may be directly connected to your anxiety level. Learning to be mindful (i.e. aware) of what you’re thinking about will help you exercise the power of redirecting your attention to activities in the present that are grounding and reassuring.

  • Create Rituals and Routines That Promote Togetherness and Positivity

    If you have kids (or even if you do not), create a routine with which you start each day. If you live alone, find a buddy whom you can phone or text to acknowledge that you are ready to start such a routine together. We are a social species that has evolved in groups. The temptation to respond to the crisis by plopping ourselves in front of our screens too much, overdoing with food, drugs or alcohol or relying on other unhealthy escapist behaviors to numb our fears may be strong, but there is comfort in simple rituals and togetherness. We respond well to structure. Coming up with a morning practice that includes yoga or dance, breathing and/or meditation exercises and/or simple games like telling a story together by taking turns adding one sentence at a time, is good for the whole family. Making these activities part of your daily routine is good practice in good times and bad. So use the crisis as a jumping off point to teach your kids that good mental health maintenance is as important as brushing their teeth every day. Having something fun to share as you get the day started on a positive and active foot will help everyone feel less depressed and aimless.

  • Physical “Social Distancing” Does Not Have to Mean “Social Disconnection”

    When we are forced to limit our time gathering with others, the importance of staying connected emotionally cannot be overemphasized. Call and email your friends, family and co-workers freely. Reach out to people and simply tell them you’re thinking of them. Sit out on your stoop and play music and/or sing with your neighbors (click here for a little inspiration by route of Italy!) If you live in places where homes are more distant from one another, use technology to stay in touch (while avoiding over-focusing on news, social media bickering or the struggles of people you don’t know well) . Even if you’re an introvert and can find solace in isolation, too much disconnection is truly a threat to your well-being. Find the balance of taking advantage of your time alone with the need to share with others and stay connected with your community.

  • Take Advantage of This Quiet Time to Yourself

    Before this pandemic, many of us were overwhelmed by the pace and distractions of our modern lives and complained of how hard we work, how disconnected we feel and how little time there seemed to be to enjoy life’s simpler pleasures. The cliché that “crisis” is just another word for “opportunity” is a cliché for good reason: it captures a vital truth about human experience; specifically in this case, there really may be some unexpected silver linings that accompany these trying times. Be open to slowing down, connecting more with yourself and others and using this time to reflect on whether you are living the life you want to live. If nothing else, this pandemic is a huge reminder that change, which often seems impossible, may be more accessible than we think. In fact, it is often unavoidable. When our biggest fears come to pass, we may be surprised by our strengths, resiliency and adaptability and that may create the opportunity for personal growth and real change like never before.