Stress Management, Quarantine, and COVID-19

Hey Everyone, Kendall here!

It is no mystery that we all are stressed out of our minds theses days with all of the uncertainties the COVID -19 has brought upon us. Some are in need of some major social interaction,  Some have super low motivation to work from home anymore, some have the responsibility of being a parents, employee, and a teacher all wrapped into one person, and some are struggling with the fear of themselves or loved ones getting sick that may have compromised immune systems. As many more concerns arise for people in different situations, having these fears and uncertainties is completely valid but can sometimes be hard to manage mentally and physically. I have found that being quarantined takes a toll on a person in more ways than one so I’m here to provide some ways to cope with the stressors that we are experiencing.

1. Keeping Your Space Clean.

There are days where I feel absolutely awful and get into this funk that i can’t get out of. I usually find this when I have let my living spaces get too messy. I let my dishes pile up, my floor is covered in dog hair and whatever else I have dragged into my apartment, counters are dusty, and laundry is endless. It leaves you feeling kind of gross and somehow makes you less motivated the worse it gets. During this quarantine I have found it helpful to do these few things.

• Tidy up at the end of every night. (dishes in the dishwasher, counter wiped down, toys picked up, clutter organized)
• Clorox/Lysol all handles and objects that are touched frequently 1-2 times a day. ( This helps ease my mind about all of the germs that could come in from my apartment complex)
• Don’t wait for your laundry to pile up. (Pick a day that you do all of your laundry and keep it consistent in your quarantine routine. If you have multiple members of your family designate a day for each person)
• Put dishes in dishwasher or hand wash right away. ( I am notorious for letting dishes sit in the sink instead of taking 2 seconds to put them in the dishwasher.)
• Sweep floors a couple times a week. (This may be second nature to some of you with kids or animals. It makes the air feel cleaner and brings a fresh feeling to your space.)

Keeping your space clean can be hard to keep up with but I find that it really does help with that refreshed feeling and keeps stress levels down when it is one less thing to worry about!

2. Meditation and Relaxation.

Now, I know this may not be everyone’s thing but it might be worth trying and giving it a shot or another chance. As a music therapist I will always go to music assisted relaxation to lower my anxiety levels as I have found that has a positive effect on me. If you would like to learn more about music assisted relaxation and the different methods I have found this link to be very helpful!   https://accessmusictherapy.com/music-relaxation-for-anxiety/  

Like I said, this might not work for everyone so there are definitely other options to explore! Here are a few.

• Yoga (There are many different programs and apps that you can find for free if you are looking to try yoga. Yoga helps with your mentality and can also make more flexible.)
• Breathing exercises (Deep breathing and paced breathing can be an excellent way to get heart rates down and ease your anxiety. Often when us music therapist’s have a client that is worked up we will add something into the activity that elicits a beep breath or two.)
• Here are some apps that help with positive headspace, meditation, sleeping, and breathing.
  • Calm – Meditation and Sleep Stories
  • Headspace – Meditation and Sleep
  • Breethe – Meditation
  • Glo – Yoga and Meditation
  • Yoga Studio – Mind and Body

3. Going Outdoors and Exercising.

Remember that funk I was telling you about? Well, this is another way to conquer it! Going outside and getting exercise is so beneficial to our mental and physical states during this time. Since we spend most of our days inside the same place, it can can get very boring and for me personally, leaves me alone with my thoughts for too long. This can take a toll on our mental as well as physical health because we aren’t moving as much or getting the interaction we usually get on a daily basis. Going outside for a walk or to sit on the grass boosts the serotonin in our brains in a natural way and it’s an excellent time to get that Vitamin D, as it is spring time and we are finally starting to feel the warmth of the sun. Here are some things to try!

• Go outside for at least 30 minutes
• If you have a smart watch of fit tracker make it a goal to get a minimum of 5,000 steps per day.
• Since gym’s are all closed try at home workouts to keep you in shape and moving during the week. ( Make your goal 2-3 times a week: modify as needed.)
• Take your dog for a walk around the neighborhood. They won’t mind 🙂
•  Have your family/friend’s participate in different active challenges and compare at the end of each week.

With all of that being said there are many more ways to cope and manage with the stress and anxiety of COVID – 19 and quarantine BUT, i’ll save those for a different day 🙂 I hope you found this blog and the resources helpful. If you have any suggestion for part 2 feel free to email us at toneworksmt@gmail.com

Stay safe, healthy, and happy! 🙂

–  Kendall