How to Stay Positive and Engaged During COVID-19

Jun 21, 2020 | Publications

By Supatra Tovar, PsyD, RD | Licensed Clinical Psychologist, Registered Dietitian

I recently wrote an article for emedihealth.com on the how to stay positive and engaged during the COVID-19 pandemic. Below is an excerpt of the article and a link to the full article.

In this article:

The entire world is currently reeling with an unprecedented pandemic, which means anxiety and stress are at an all-time high.

While scientists are still figuring out ways to combat the novel coronavirus, it can take some time before a vaccine is made available.

In the meantime, social distancing, stringent hand hygiene, and wearing specialized face masks are the three primary tools for protecting yourself from the virus and containing its spread. But there are other things you can do to build your immunity and ease your mind.

Exercising, clean eating, and practicing relaxation techniques such as meditation can strengthen both your mind and body and help you cope better during these harrowing times.

What are some healthy habits and routines people can follow when working from home?

I have noticed people faring badly when they interrupt their work, sleep, and wake cycles. People tend to operate best when they are in tune with their natural circadian rhythms, and they can experience many health consequences when they are disrupted. (1)

I help my clients create a daily schedule that includes:

  • A consistent wake time
  • Regular times for meals
  • Scheduled activities and work
  • A definite end to the workday, complete with turning off phones/computer/email
  • Time for rest, exercise, mindfulness, and meditation

What dietary change can people make to maintain their mental health during the lockdown?

Right now, people are craving comfort and stress relief. The University of Illinois conducted this great review that showed how fiber-rich carbohydrates, along with an overall healthy diet, help reduce depression and anxiety, provide energy, and allow the brain to function properly. (2)

Carbs usually get a bad rap, but if you choose healthy whole grains, lean proteins, and fill half of your plate with colorful vegetables, there is no reason why you cannot have a hearty baked sweet potato with your dinner!

What steps can be taken to eat healthy during stress?

I find that many people’s struggles with eating arise from boredom, sadness, or other negative emotions. That is why mindfulness can be a very important skill to use to combat any disordered eating. (3)

I recommend taking a pause on the way to the kitchen or during a meal and asking yourself a few questions before digging into the chips and salsa:

  • Am I really hungry? Or am I bored/tired/scared/depressed/etc.?
  • Am I actually just thirsty?
  • What emotion am I feeling?
  • Am I full?
  • How does my food taste?
  • How was the food prepared?
  • Am I chewing each bite enough?

Each question can disengage you from the “autopilot” mode and bring you into the moment, allowing you to enjoy your food fully. When you eat slowly and with intention, you tend to enjoy your food and naturally eat less.

READ MORE: Link to Full Article on emedihealth.com