6 Tips to Survive Feeling 'Stuck Inside'
Photo: MoniQue Rangell-Onwuegbuzia, Unsplash
By Ayanna Abrams, Contributor
After nearly three months of social distancing, it’s safe to say we’re all feeling a bit stir crazy. Although things are starting to slowly re-open, it will be a while before going out will feel totally “normal” again. As the weather heats up, we all long for the sun, fun and vibrance that the summer usually brings. For some, that feeling of being “stuck” inside can weigh more heavily than just an “itch” to go out.
These prolonged periods of isolation or decreased social interaction can worsen existing mental health problems and, for some, trigger new ones. Dr. Joshua Morganstein, a psychiatrist and disaster mental health expert at the Uniformed Services University, recently told Science News, “For some people, a lack of social connectedness feels as impactful as not eating.”
There are things you can do, however, to cope with this new reality and help stay calm and sane during this time. Try these tips to help feel more comfortable and content when you’re social distancing and staying safe inside.
1. Add More Lighting
Open up everything! Natural sunlight, the best source of vitamin D, is a mood booster, good for your immune system and can improve your sleep. If you don't have enough natural lighting in your home, you can buy a light therapy lamp that simulates the sunrise and other light settings to get some of the therapeutic.
2. Switch Up the Scent
Aromatherapy in the form of oil diffusers, candles or incense can help improve your mood and energy. Several scent combinations have been proven to be effective for anxiety, insomnia, concentration, etc. Lavender, wild orange, bergamot, tea tree oil, jasmine, spearmint, peppermint, frankincense are some ideas.
3. Practice Stillness
Stillness is a key practice in mindfulness meditation. Practicing deep diaphramatic breathing, progressive muscle relaxation helps you attune to your body, slow down racing thoughts, slow down your heart rate, and regulate your temperature. You can use apps like Calm, Headspace, and Insight Timer for assisted meditations.
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4. Get Moving
You may not be as agile as if you were outside but accepting this and getting creative while inside, will help. You don't need a ton of space for restorative movement practices like yoga, stretching, and stillness. Many of us feel fatigued by calls, video, TV, and phone screens. Engaging in movement is good for your muscles, your brain, and blood flow. Practice acceptance of quarantine and use spaces in your home for multiple purposes as necessary.
5. Manage Your Connections
Stay connected overdoing it. Make sure you have contact with at least one safe support person daily, whether by phone, video, Zoom, text. Set regular times to connect with people you love or miss so that you have times to look forward to each day or week and carve out time to talk about things other than COVID-19. Tell stories, get nostalgic, do your budget together, play a game. Distracting thoughts & conversations for short periods of time is healthy in the midst of a crisis.
6. Practice Good Sleep Hygiene
Sleep hygiene is extremely important during this time. According to the National Sleep Foundation, sleep hygiene is “ a variety of different practices and habits that are necessary to have good nighttime sleep quality and full daytime alertness.” Going to bed and waking up at consistent times helps restore our bodies biologically and emotionally. At least 8-9 hours of sleep nightly will help with feeling alert at the start of your day.
Remember that irregular sleep patterns or lack of sleep depletes energy, impacts your mood negatively, increases irritability and distractibility, and slows down productivity. Create a nightly routine and get in the habit of practicing good sleep habits regularly.
Dr. Ayanna Abrams
Contributor
Dr. Ayanna Abrams is a licensed clinical psychologist in Atlanta and Founder of Ascension Behavioral Health, LLC. Her specialties include working with Black women with symptoms of anxiety, depression and other mood disorders that affect functioning. She is also co-founder of Not So Strong, an initiative to improve the mental health and relationships functioning of Black women through vulnerable storytelling.