Our national quarantine has run beyond the point of quantifiable time. We now measure it in food deliveries, rare excursions to CVS, and a series of FaceTimes that end with the relenting admission that no, you don’t actually have to go anywhere, but you’re exhausted from another day of doing nothing but reading the news and ruminating about death.
Needless to say, it’s easy to cross the precipice from stressed but sane to the cusp of losing it. I’ve been there, and more importantly, I’ve fielded input from friends and followers across the country who have been there. Here’s some advice for how to keep it together while you feel like you’re falling apart.
Stick to a checklist of bare minimum basics
It’s easy to give up on goals when you set too ambitious a bar. Whether you’re a millennial freelancing from home alone or a mom taking care of kids while teleworking, it’s impossible to imagine anyone achieving a Gwenyth Paltrow-style laundry list of quarantine self-improvement goals. And you shouldn’t aim to do so because you don’t have to. Especially if you live alone, stick to a set of basics that you must do every day or every week. Morning (or afternoon) shower? Check. Drink at least 2 liters of water per day if you’re a woman or 3 liters if you’re a man? Check. Take a ten-minute walk (with a mask, of course)? Check. Call at least one person? Check. Start with the basics, give yourself a pat on the back, and go from there.
Fit in fitness
Most people start losing muscle mass after age 30 as a part of a natural process called sarcopenia. Given that greater muscle mass increases your resting metabolism, this is especially problematic during a quarantine, when snacking is constant and the capacity for cardio is limited. Luckily, unlike cardio, resistance and strength training is extremely easy to do with limited space and no formal equipment. For beginners, the best place to start is a basic squat, which is aptly called the king of all exercises because, from your core to your rear, it works out more sets of muscles than any other exercise. And it’s also extremely simple to do.
The easiest might be a goblet squat with a single dumbbell. In quarantine, I’ve substituted that with a 12-pack case of Diet Coke, an Amazon package, and a handle of Jack. Unwind afterward with an easy yoga routine from YouTube, which has both physical and mental health benefits. The best thing about both strength training and stretching? You can do them while watching the kids, Netflix, or even listening to an audiobook.
Finally catch up on home improvement
This may be less pertinent to those of us stuck in city studios, but plenty have commented and messaged me that focusing on home improvement projects has been a godsend during this quarantine. If you’re feeling productive and live in a state not governed by a petty tyrant, embarking on projects long pushed off could provide not just stress relief but a necessary feeling of accomplishment.
Listen to music and if you can, play it
A global study conducted by the International Federation of the Phonographic Industry, which represents the worldwide recording industry, found that 3 in 4 Americans primarily listen to music while driving. Seeing as we’re mostly stuck at home, that means that it’s easy for most to forget to listen to music. Given the proven mental health benefits of listening to music, try to fit in a few extra minutes of music during the day, even if it’s while cooking or in the shower. And if you can play your own music, do so. Multiple studies have demonstrated that playing music benefits mental health as well.
Treat yourself …
Don’t deny yourself a hearty meal or an aperitif, but make it a process. Make cooking dinner a family affair, and reward yourself with cocktails, either homemade or ordered outside to support a local bar.
… but don’t forget to offset it with heart and liver-friendly foods
We already know that obesity is a major risk factor for coronavirus complications. We can surmise that stressed-out Americans are eating more, and we know that we’re drinking more alcohol. Now may not be the time to become an ascetic, but there are a few extra things you ought to incorporate into your diet to make sure you stay well.
For starters, keep the sugar consumption to a minimum. There’s arguably no greater culprit in our nation’s abysmal health than sugar, but luckily, with the advent of Halo Top ice cream and tangy kombucha, it’s never been easier to tame a sweet tooth with a minimal amount of sugar or artificial sweetener. Just as importantly, make sure to offset that extra glass of wine and midnight snack with heart and liver-friendly foods. Skip a steak night and go with salmon instead. Use quinoa pasta instead of white wheat. Add garlic and cruciferous greens such as spinach and baby bok choy to everything, and reduce cholesterol by slipping mushrooms into even the creamiest of meals and replace butter with olive oil.
Check in on your friends
Perhaps most importantly, don’t forget that we’re all in this together. Even if you’re having a bad day — especially if you’re having a bad day — check in on your friends and family. Not everyone luxuriates in their pain on social media, and the people who seem like they have it all together are sometimes the ones most quickly falling apart at the seams. This will all end eventually, but until then, don’t go through this or let anyone you love go through this alone.
