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Wednesday, 07 October 2020 16:06

How to Maintain Physical and Emotional Health During Covid-19

According to Johns Hopkins University, your physical and emotional well-being play a major role in academic, professional, and personal success. Take time to establish and maintain an active and informed wellness plan to create harmony between your work and home life.

  • Stay active
  • Eat healthful meals
  • Get good quality sleep
  • Make time for yourself
  • Look after your mental health
  • Keep in touch with the people you care about


Stay Active

Concerns about coronavirus are not going away, therefore, it’s imperative to find ways to maintain physical activity. Exercise has a major impact on reducing anxiety, stress and depression.

Tom Fisher, a kinesiology senior lecturer and exercise physiology expert, provides suggestions for staying motivated and active during the pandemic — and it doesn't require special equipment. But, if working out isn't your thing, a walk can do wonders for your body and your mind.


Eat Healthful Meals

A lack of a daily routine, stress, and anxiety can disrupt your mood. Uma Naidoo, MD, a contributor to Harvard Health Publishing, has a plan to help you make mindful food choices that reduce anxiety, lower stress, and boost immunity.


Get Good Quality Sleep

People suffered from lack of sleep and insomnia before coronavirus, according to the Sleep Foundation. Disruption of daily life, anxiety and worry, depression and isolation, and family and work stress are now significant barriers to sleep since the start of the pandemic. Improve your sleep quality by following the Sleep Foundation's sleep guidelines


Make Time for Yourself

"Self-care is one of those things that is essential but we often don't take enough time for (or feel we don't have the time for). But taking care of yourself, your body, health and mental well-being is so important to not just feel better but also to perform better in the long run and to be able to help others better."
— The Positivity Blog.

Self-care is defined as the practice of taking an active role in protecting one's own well-being and happiness, in particular during periods of stress.1 Enjoy your free time and reduce anxiety with one of the suggestions from Premier Health Care's article 25 Stay-At-Home Self-Care Ideas During COVID-19 Stay-At-Home Self-Care Ideas During COVID-19.


Look After Your Mental Health While Working During Coronavirus

"Worries and anxiety about COVID-19 and its impact can be overwhelming. Social distancing makes it even more challenging," states the Mayo Clinic staff. Discover self-care strategies for mental and physical health at their website.


Coping with Isolation and Loneliness During Covid-19

Public health experts were concerned about a loneliness epidemic in the U.S. before coronavirus. According to a 2019 CIGNA survey, 50% of the respondents reported feeling sometimes or always lonely. “Feeling lonely correlates with mental health distress, including anxiety and depression,” says Dr. Dara Schwartz, PhD, a clinical psychologist with Sharp Mesa Vista Hospital. “In addition to mental health concerns, loneliness has been linked to heart problems, diabetes, stroke, memory complaints, drug abuse risk and elevated blood pressure.”

If you feel isolated and lonely, consider reading Psychology Today's post that's "drawn from a Contagious Compassion Zoom Session." Associated videos and excerpts from former Surgeon General Vivek Murthy’s book Together: The Healing Power of Connection in a Sometimes Lonely World are included.

Related reading:


Video: How to Find Balance During Covid-19

Licensed professional clinician Angela Quinn2 summarizes the mental, emotional, and physical effects experienced during Covid-19 in this on demand webinar. Follow her actionable tips to find balance in times of uncertainty. (Video Length: approximately 35 minutes.) 

Strategies for Families to Adapt to the Coronavirus (COVID-19) Pandemic

According to the national center for PTSD3, being forced to adapt to rapid changes during Covid-19 has made life very challenging for families. "You have been forced to adapt to rapidly changing circumstances, make difficult choices, and deal with disruptions at home, at work, and in your community. It is not always easy, but there are strategies you can use to cope and build resilience." The PTSD center offers five building blocks to help maintain "your family's hope, ability to endure, connectedness, ability to remain calm, and safety."


Know When to Ask for Help

The Mayo Clinic warns, "Worries and anxiety about COVID-19 and its impact can be overwhelming. Social distancing makes it even more challenging. Learn ways to cope during this pandemic." Learn how to take care of your emotional health by reducing stress triggers, recognizing what's typical and what's not, and knowing when to ask for help. Additionally, the Mayo Clinic reminds us that stress will still exist in our lives after Covid-19; therefore, it's important to continue self-care strategies to manage the challenges of life. 


Keep in Touch with the People You Care About

"Social connections are the threads that bind our communities together. By prioritizing human interactions and finding meaningful ways to connect during this time of physical distance and social isolation, we can support each other and our own health and well-being."

The IACC recommends establishing a plan to stay connected with family and friends in their blog post 10 Ways to stay connected during Covid-19 during Covid-19.


Taking Care of You Is Good for Your Health

We hope these resources will help you take care of your physical and mental health now as well as after the pandemic.



1. Oxford Languages Dictionary

1. Angela Quinn,licensed professional clinician, "Tools to-Thrive and How to Achieve Better Mental Health" on demand webinar (2020), The Jefferson Center.

2. PTSD: National Center for PTSD, U.S. Department of Veteran Affairs (2020), "Strategies for Families to Adapt to the Coronavirus (COVID-19) Pandemic."

Note: All information and third party links are provided for informational purposes only and do not represent affiliations, endorsements, or medical advice. If you need medical advice, please contact your primary care physician. If you are experiencing a life threatening issue, call 911 or go to the nearest emergency room.


Read 1050 times Last modified on Wednesday, 14 October 2020 00:30

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