COVID-19 Resources
As the Love in the Time of Covid project grows and develops, we plan to provide tailored feedback to participants every two weeks about how they are coping with the coronavirus pandemic and things people can do to make their lives a little easier during this trying time.
First thing’s first: It is critical that you have the most up-to-date information about how to best prevent contracting the virus. For that, please check out the CDC guidelines here.
Develop a routine. Many people are now working from home for the first time. This presents a number challenges, including trying to stay productive, keeping connected with others, and, if you live with a spouse, kids, or a roommate, adjusting to the idea of being around other people all the time. For those who live alone, getting used to self-isolating can feel really, well, isolating. Developing a routine can help.
Retired NASA astronaut
Scott Kelly spent nearly a year on the International Space Station. He knows about isolation. In counseling people on how to cope with being stuck at home, Kelly emphasizes on how much routine helped him get well adjusted to living up in space. Kelly tells us, "You will find maintaining a plan will help you and your family adjust to a different work and home life environment. When I returned to Earth, I missed the structure it provided and found it hard to live without.”
Get outside. The Swiss have a saying that goes something like, “There is no bad weather, only inappropriate clothing.” At times like this, when many of us are socially distancing inside our homes 24/7, it is incredibly beneficial to get outside, even when the weather isn’t all that great. Behavioral scientists have shown that spending even 15 minutes a day outside can be beneficial to your health and well-being.
Being outside is especially beneficial when you can get a solid dose of mother nature. Take a walk, explore a local trail or park, or go for a bike ride or a jog. As spring and summer comes, maybe take up gardening if you have the space in your yard.
However, not everyone is able to access the great outdoors. But do not worry, scientific evidence indicates that simply looking at images of nature or listening to nature sounds can have a profound effect on reducing stress and lowering heart rate. This means that you do not have to be fully in nature to reap the benefits, and simple steps such as watching nature documentaries, switching your computer or phone background to a picture of a mountain or forest, or turning on a video of a running river can have beneficial effects on your health.
Get physical. One of the things that many people will likely struggle with most is how to stay physically active while still observing safe social distancing. There are lots of great and inexpensive ways to stay fit without going to the gym. You can walk, jog, bike (which can help get your nature fix), but you can also workout at home. Push-ups and pull-ups are great for strength training, and with a couple of dumbbells, you can work almost every major muscle group.
Exercise is not only essential for staying physically healthy, but is also a powerful mood booster if you are feeling down. People’s moods are typically elevated for 3-4 hours after vigorous physical activity. If you can incorporate weight training into your routine, even better.
Science has shown us that our social relationships are one of the most powerful predictors of how happy we are and how long we live. It is critical that we tend to our social relationships, during this time more than ever.
Relationship researchers have come up with a number of ways to give your relationship a boost.
Couples, here are some tips:
1) Expand your horizons: If there is something you may end up having a lot of these coming weeks and months, it’s time. Do a new activity at home with your partner. Learn a new skill. You can cook together, play a board game, do a puzzle, learn a new instrument and play music together. Social psychologist Arthur Aron (creator of the famous “36 Questions to Fall in Love”) has shown that engaging in new activities with your partner can increase passion and intimacy in your relationship.
2) Virtual double-dates. Research we have conducted has shown that double-dates can help you feel closer to your partner and even feel more passionate toward him or her. So what do you do now that your favorite restaurant is only doing take out and you can’t get within 6 feet of your best friends? Go on a virtual double date! Set up a time to share a glass of wine together and catch up over Skype or Zoom or even have dinner together. We prefer the term “physical distancing” over “social distancing,” because while we may need to be physically distant from close friends right now, that doesn’t mean we need to be socially distant from them.
3) Practice being a good listener. Time and time again, our research has shown the importance of being responsive to your partner and your partner’s needs. We all want to feel heard and really listened to, most of all by those for whom we care the most. Because you and your partner will likely have to rely on each other more than ever for companionship, laughter, and social support at this time, really focus on trying to be attentive to them. But also let them know
(in a warm but direct way)
if you feel that they could be more attentive to you.
A final word for couples. For many who were already going through a difficult time in your relationship, the stress of our current circumstances has not made things easier. Ask for help. There are some great online couples’ therapy programs and some specific resources for couples learning to navigate increased togetherness in the time of COVID. Undoubtedly, we will be seeing more and more resources come online this year.
If you and your partner are really struggling, you do not need to struggle alone.