Uncertainty, routine, reflection
Tips on dealing with the COVID-19 Pandemic. Co-written by Julia Baum, licensed therapist and Meredith Price, registered dietitian nutritionist.
DEALING WITH UNCERTAINTY
Living through this pandemic has shown us that much of what we expect day-to-day isn’t fully within our control. When things are going well, it can seem like we have it all together. During a crisis like COVID-19, it’s clear that not everything is within our control, even things like what’s in our fridge.
For most of us, though, we have the resources to get food, we have electricity and running water so that we can cook (and bathe!), and many restaurants are still operating at some capacity. Unfortunately, we don’t have control over what is stocked on the shelves of the grocery store. However, there are substitutions for most ingredients and as a last resort, you may have to think of other meal options. Additionally, we’re lucky that there are restaurants still open for take out/delivery that we can rely on, especially when cooking becomes monotonous or we just want a break.
Top takeaways from dealing with uncertainty
It’s normal to feel uncomfortable right now.
Focus on what you can control in your life rather than what you can’t but allow yourself to mourn what was normal.
Leave room for changes in your grocery list and meal ideas.
Allow for flexibility, such as getting take-out, even if it’s just once in a while.
CREATING A ROUTINE
When it’s clear that so much is unknown and uncertain, it helps to focus on what we can control, which is our attitude, our behavior, and the meaning we give to our experience. Daily habits and routines can give us a sense of stability and security during challenging times. It encourages us to shift our focus and invest time and energy into something meaningful. Choose to think constructively and follow it with action. Define this time in a way that serves you, your loved ones, and your community as a global citizen. Give meaning and live purposefully.
Part of your routine may include planning what you’ll be eating for the day and week(s). Making a meal plan and then creating a grocery list off of it allows you to either get out of the grocery store as fast as possible or to create your online grocery delivery list quickly. Try to remember to eat regular meals such as breakfast, lunch, dinner, and snacks. This helps balance your blood sugar which can really help with your mood.
Top takeaways from creating a routine
Reflect on your thoughts, attitudes, and behaviors.
Create a daily routine that works for you.
Consider developing the habit of planning out meals and snacks and translate this into grocery lists.
Eat regularly, about every 4 hours, to balance your blood sugar and mood.
REFLECTION
During this time of social isolation, many of us tend to turn inward. Now is a great opportunity to introspect, but it’s important to focus outwardly as well. Spending too much time reflecting on how the pandemic is affecting oneself can lead one away from effectively coping with it because too much attention is on the self. Choose to look outward, as well as inward. Ask yourself, what is there for me to take in, for me to experience, for me to give to?
There are many things to be grateful for that we can focus on. Some ideas include being thankful for the food that we still have available, the restaurants that are still cooking and delivering for us, live and recorded virtual physical activity classes, individuals and companies donating their time and goods to support essential workers, the ability to still be socially interacting even though we can’t physically be with each other, and the way nature has responded to this pandemic through clearer skies and rivers.
Top takeaways from reflection
Take this time to be introspective AND extrospective.
Reflect on what is both positive and negative about this experience.
Consider what there is to be grateful for in your own life and those around you.
What may you learn and grow from during this time?
FAVORITE RESOURCES
Below is a list of some of our favorite resources and sites to help you through this. If you feel like you need more support and/or accountability, there are professionals like us to help. Now is a great time to work on yourself and your goals with a professional. Despite this pandemic, you can become stronger, more mindful, and healthier as a person!
Headspace, a meditation app, has posted free, guided meditations with New Yorkers in mind.
The New York Public Library is offering more than 30,000 free titles available to download on their app SimplyE. You need to be a New York City resident with a library card, which you can apply for on SimplyE.
Live stream opera performances.
Visit natural landmarks.
Stay Home Take Care is a curated list with tons of free, entertaining things to do right now.
Girls’ Night In made a google doc with all the physical activity options you could think of.
Cooking can be meditative and calming. So can just watching videos by vegan chef, Gaz Oakley, which might also spark some creativity in your own kitchen.
If you have the means, or time, donating and/or volunteering can also help you feel really good. Check out North Brooklyn Angels, who have been bringing meals to hospital workers in Bushwick. Your local food pantry probably needs help too!
About the authors
Julia Baum, BFA, MSEd, LMHC is a psychotherapist in Williamsburg, Brooklyn specializing in stress-reduction through modern, evidence-based practices, ancient wisdom, and existential philosophy.
Meredith Price, MS, RD, CDN is a registered dietitian nutritionist and owner of Priceless Nutrition & Wellness, a private nutrition coaching practice specializing in plant-based diets and gut health.
Julia Baum
Julia Baum is a cognitive behavior therapy (CBT) specialist licensed in New York and California. Her expertise is in helping entrepreneurs, creatives, and innovators overcome extreme stress, low self-confidence, productivity blocks, and procrastination to reach their highest potential. Julia integrates evidence-based psychotherapy with existential philosophy and mindfulness techniques to effectively treat anxiety, panic, and depression. Client's have described working with Julia as "calming," "challenging," and "rewarding."