These days of coronavirus quarantine, shelter-in-place, and social distancing are taking a toll on us all. Coronavirus and practicing self-care has become part of everyday life. Our cities and states are feeling great stress and it’s hard to find reliable information from our leaders. Nevertheless, it’s important for us all to find new ways to cope during the pandemic and take care of our families. For the purposes of this article, this term does not refer to those who have the virus, but simply what to do to take care of yourself during this time when the pandemic has disrupted many of our normal daily lives. After all, humanity has weathered previous pandemics and will get through this one.
Keep reading this page to discover ways to take care of yourself and others while you flatten the curve and put this pandemic to rest in the history books.
What is COVID-19?
COVID-19, also known as Coronavirus Disease, is a highly infectious, potentially fatal respiratory disease. The virus is communicated via person-to-person contact, primarily through aerosol transmission. That is, it is passed via droplets emitted by the breath, coughs, and sneezes.
The virus is said to live for up to 75 or more hours on certain surfaces such as doorknobs, plastic buttons, or tabletops. Thus, if you touch a surface that is a home for the virus, you might become a carrier if you then touch your face. It is vital for everyone to wash hands and change clothes often, especially after visiting public places. The CDC recommends wearing face masks and it’s a good idea to wear gloves in public, too.
It is important to note that you might be contagious with COVID-19 despite not showing any symptoms whatsoever. In fact, the disease has an incubation period of at up to two weeks. We should all act as if we are a carrier when out in public. Since our testing infrastructure is not robust, you might be positive for the virus and not know until you’ve passed it on to others.
Origins of the New Virus
The virus is said to have originated elsewhere in the animal kingdom. Normally, the viruses that impact other animals do not affect human beings. However, the Coronavirus mutated and found a human host who unwittingly transmitted it to the world. The disease is thought to have circulated for some time before causing a major outbreak in Wuhan, China. Thus, the virus is not specific to any one geographic place, nor does it impact any specific nationality more than any other.
What is Shelter-in-Place?
Shelter-in-Place is a mandate set forth by state and local authorities that is intended to mute the spread and overall impact of the pandemic Coronavirus. The idea is for everyone to stay put where you are rather than evacuating or seeking refuge in some distant place. You should also maintain social distancing, which includes curtailing social interactions and maintaining a six foot radius with others in public.
The reason authorities are implementing such a policy is so that we can contain and stop the spread of the virus. When people travel or move about their town, they might transmit the virus despite their best efforts. When people stay at home as much as possible and only leave for vital items such as food and medicine, they curtail the rate of transmission and infection.
Even those who are not currently displaying symptoms of COVID-19 may be infected and thus contagious. This is why it is so vital for recent travelers to quarantine themselves and for everyone else to remain at home as much as possible.
Self-Care for Your Body While Stuck at Home
Now you’re stuck at home with little to do. Even if your work has migrated to the online medium, you likely have more time on your hands than before. However, the extra time can’t be spent at a yoga studio, therapist’s office, or a gym and you need to practice . Nonetheless, self quarantined during coronavirus and practicing self-care can be done while stuck at home, sheltered in place.
Exercise Can Help During Quarantine
Though you might not have a weight set, a treadmill, or a stationary bicycle, you can still exercise while quarantined. Simple exercises such as push-ups, crunches, and stretches can be performed in a small space on the floor. Some yoga studios are offering classes via teleconferencing applications such as Zoom. This is a great way to support a small business, connect with others, and maintain good health while sheltered in place.
You can also take a walk. While out in the neighborhood, maintain a safe distance of six feet from others, and wear a mask. The open breeze might carry droplets farther than they’d normally travel indoors.
Coronavirus and practicing self-care with Massage
This can be a very tense time for many of us. While self quarantined during coronavirus and practicing self-care, self-massage can help ease some of our physical tension. If you have a mechanized massage tool, now is a good time to start using it. If not, many have massaging foam rollers. Learn how to use a foam roller correctly. There are many YouTube videos available that will instruct you as to their best use as well.
One simple self-massage method is to take a tennis ball and place it under tight back muscles. Ease yourself onto the ball and move it around to find a knot. When you find a sensitive spot, or a knot, breathe into the sensation. After a few minutes, the muscle tension should start to ease. While your back and shoulders are the most likely spots to target, don’t neglect your glutes. The gluteal muscles (yes, butt muscles) are very important muscles for stability and activity. You might be surprised how much relief you experience when you massage a few knots back there.
Proper Nutrition
If you’re spending a lot of time on the couch, you are not alone. This idle time is not good for our bodies, minds, or spirits. However try to skip the salty carb-ridden snack tray in favor of nutritious choices. While you watch tons of the best new Netflix show or catch up on your favorite classics on the Criterion Channel, you can snack on baby carrots, chopped broccoli, and cauliflower. If you need a dipping sauce, whip up a homemade vinaigrette or a store-bought dressing that doesn’t include high fructose corn syrup. Try to stock up on citrus fruits, too, which have loads of nutrients as well as providing a tasty treat.
Get off the Internet
Oh what irony for a website to tell you to log off. But we are talking about what to do while quarantined during this time of coronavirus and practicing self-care. It will do you a world of good to shut your laptop, stow your mobile device, and even turn off the television for several hours each day.
Pick up a book or start a journal using a paper and pen. Try to do some free-writing. That is, try to keep your pen moving for a full fifteen minutes to start. Write whatever you want. Write about not having anything to write. Coronavirus and practicing self-care are vital right now. You might surprise yourself with what you’re able to come up with when you let your mind wander free.
Crafts are another great way to occupy your time and explore your creativity. If you have children at home they will love the opportunity to draw, paint, or build while on quarantine. If you have a sewing machine, you can make cloth masks that many in your community could use. This way you can show your kids the importance of supporting others in these difficult times.
MOOCs
This time of self quarantined during coronavirus and practicing self-care opens up an opportunity to learn a new skill to boost your career or for simple self-enrichment. Find a MOOC that appeals to you and expand your mind. MOOC stands for massive open online course. On sites like EdX and Coursera you can take classes from top universities. There is usually no charge unless you decide that you want a certificate. Thus you can choose to expand your knowledge base exactly as much as you like. For free. Other MOOC sites include:
Reach Out to Friends and Family
Everyone in the world is impacted by the Coronavirus. Thus, now is a good time to reach out to old friends, family members, and new friends that you don’t yet know very well. You might send them emails, do a video chat, or even write them a hand-written letter. They will appreciate you all the more for the effort and will be happy knowing that you are doing well. For more ideas on Coronavirus and practicing self-care during the pandemic, check out this article from NWKids.
Alice Palmeri, LMT works in Southwest Portland, Oregon where she specializes in massage therapy for everyone. License # 23983
