Matt April, Nick, and Alysha coming to you from VIRTUAL Bent On Better, in West Chester - Near Malvern, Downingtown, Berwyn, and Glen Mills. In this episode, we talk situational anxiety and we share some of our ideas for how to manage anxiety during the shelter-in-place COVID-19 lockdown.
*Disclaimer* The advice given in this podcast is not intended to be medical advice. If you or someone you know is experiencing mental health irregularities or symptoms of disorderly mental health, please seek help from a licensed medical professional.
If the COVID-19 lockdown has you feeling “off” or experiencing a different state of mind than usual, know that you are not alone! In this episode, we discuss a variety of helpful approaches to help overcome situational anxiety, including: establishing or adapting a routine, strategizing time management, the importance of self-care, and accountability. If you are looking for a quick review, we included some summary notes below!
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The COVID-19 lockdown has been a source of stress for many people; but, what exactly about it is so stress invoking? Certainly, every person’s situation is unique, and for that reason there are many possibilities. Our discussion focused on just a few of those possibilities.
Routines… They help reduce emotional stress on your brain and the often resultant manifestation of physical stress by creating organization; something your brain really enjoys. It is likely the COVID-19 lockdown has affected your daily routine as it relates to at least one of the following: sleep, hygiene, meal time, physical activity, and/or work productivity. While we might not be able to control everything, we do have the ability to give structure to some of those areas! To get some control back in your life, try setting 1) a wake-up time you can stick to day-in and day-out, 2) your meal times throughout the day, 3) a time to workout with a structured, weekly routine, 4) a consistent bedtime.
Routines help us manage our time. “Block scheduling” is a time management technique that can help you get organized and stay organized. Much like a calendar helps you remember significant dates in your life on a weekly, monthly, or yearly basis, block scheduling will help you remember significant routines on an hourly, daily, and weekly basis. Grab a notebook or spreadsheet to write out your daily or weekly schedule. Start by creating a timeline of the entire 24-hour day, or, if it is visually more helpful to create uniform spacing, you can separate one day into 24 1-hour blocks, or 48 30-minute blocks. Write in the various activities of your day during their respective time periods as they relate to routine, such as: “wake/morning,” “morning hygiene,” “breakfast/lunch/dinner,” “workout,” “work,” “play time,” etc.
Self-care is essential! Taking time for restoration, recovery, and other bodily nourishments will ensure your ability to continue optimal functioning! Physical and mental self-care are both equally as important.
Accountability will help keep you on-track during this time of derailment. We, your coaches, are an obvious “buddy” to call on when you need accountability; but, other significant figures in your life can also help give you the right motivation to continue on your journey. Find the right person or people whom help you be the best version of yourself! Whether or not you realize it, somebody is always watching you and noticing what you do, regardless of if you have asked that person to hold you accountable; however, by designating someone in your life as your “accountability buddy,” you will, in-turn, be more motivated to stay on-track. And best of all, there is a good chance you will also help internalize good, healthy habits within your accountability buddy!
