As you are more sedentary, your requirement to eat food is lower -> it is important to prioritise nutrition over calories (sugar, carbohydrates and protein) as the requirement for nutrition is the same – which doesn’t mean cut the calories out, just decrease them.
Eating extra savory snacks are generally because of boredom – go and do something instead of eating.
Eating extra fat, sugar or salt snacks are generally comfort eating – switch to an interesting, distracting and affirming activity.
Being stuck at home is not an excuse to do less physical activity, just a requirement to do more intelligent activity.
Jogging on the spot, lifting weights (2 L of liquid in each hand), push ups, chin ups, lunges, step ups and so on. There are plenty of youtube exercises at home things to watch for ideas, or pick up a new physical hobby such as twirling.
Exercise is an important activity for both physical fitness and for our minds.
Our brain is part of our body, and when our body becomes unfit, so does our brain. So keep it working!
Also go outside and get some vitamin D from being in the sun (as your skin allows). Vitamin D is vital for both energy levels and for healthy bones.
Just because we are physically isolating doesn’t mean we can’t be social. Talk to your neighbours across the fence, call people on the phone, use social media to communicate.
Do you know someone who has the same board game as you? Use video calls to play the game together
Humans are social creatures. Without human contact we start to stray in our minds and we become odder. It is important to keep in some kind of contact with people to help us stay us. This is also true of introverts.
Being a better you
Check in on people who are vulnerable and at risk, do they need support? Helping others helps us be better people, but only so long as you have the reasonable capacity to do so.
What habit have you been trying to stop that you now have time to work on? Now is a great time to work on preventing that. Remember the 5 D’s – delay, distract, drink water, disrupt and deliberate action.
What habit do you wish you had, that you now have time to work on? If you deliberately do some of it now, sleep on it and do it again tomorrow, it becomes easier. Set up a repeatable process to get that habit ingrained.
What is that thing that you always wished you knew how to do – can you learn that? There are online courses, or perhaps another isolated friend can teach you?
Learn how to chill, to meditate, to regulate your mood
The world is topsy turvey right now, so our sense of self is confounded in two major ways
Many people use what they do as a way to define themselves, and this has changed significantly, either ceasing or in a different location with lots of different stress.
Many people feel a sense of placement by looking outside of themselves at fixed ideas to triangulate good, bad, right and wrong. We know things are right, because that is what the world tells us. Right now everything is in transition, including many of these fundamental ideas. So we feel very lost.
This is the time to work on those concepts of self and separate them from being propped up from outside. What kind of person do you want to be? How will you achieve that? Who you are starts from within and only uses outside things as guidance.
Anxiety is going to increase for many people, even if you’ve never had anxiety before. Anxiety is the idea that there is some threat to you or those you love/value that you can’t really identify or act against. Many people are feeling this right now. Some people who previously experienced anxiety are feeling quite comfortable right now, because now they know what the threat is. Others are finding this situation compounding the background anxiety.
Follow the scientific medical advice, be careful not to get too defensive in your practice. We aren’t after a black or white “be paranoid” vs “nothing is a risk”. We are after the safe mid ground of “be careful”, “wash your hands frequently”, “avoid touching your face” and stay home when you can.
Practice grounding techniques and mood moderation techniques
Try to keep getting up at a set time, the same time where possible each day.
Do exercise to give your body a feeling of doing something.
Watch less of the news and only pay attention to vital update summaries. Each local government state has one. Be careful of negative social media.
Depression is going to increase.
This can come in the feelings of lack of motivation, that is, you just don’t want to do anything. This is okay and normal for a few days, but when you get a bit of motivation, take advantage of it and go and do things. Make it a habit to do what you can when you can.
Part of depression is loneliness and isolation. Reach out to people – we only have to be physically distant, not emotionally distant.
Some of this is going to be about physical isolation too.
Expand your definition of safe family to include a household who agrees to participate in this beyond the household you find yourself in. Go and visit them and get that physical interaction.
They must stay isolated from others except your household. What we want to avoid is a chain of people spanning more than two households. Or consider moving in with the household that is more physically affectionate than the household you are currently stuck with.
Some people are going to want to sleep lots. This is part of cabin fever. It is your body going into a semi hibernation while you have nothing to do, to preserve food and sanity, you’ll sleep through the forced isolation. A few days of this is ok, but then it is important to push yourself to be active. Go and exercise your brain and your body.
Some people are going to struggle to sleep. This is related to anxiety above, go check out that section. Avoid stimulants after 2 pm. Don’t eat too late either.
Most of us are used to external scheduling, often work or school. We are not used to internal scheduling, where you define what your day is going to look like and then stick to it.
Avoid the “I can always do it tomorrow” and end up doing nothing. Set a thing to do in the AM and a thing to do in the PM and ensure you do those, or substitute a suitable other thing to do.
Surviving in your household
Many people are not used to spending 24/7 time together. There is a common idea that families that go on extended holiday together often fall apart – and it is because of this.
Allow for separate time, where you have an area such as a bedroom where you can be alone
Have some allotted group activity time. Meals are particularly good for this.
This must be honest but not brutal
Open without fear of judgement
Supportive to work towards a goal of safety
You can have a formal or informal meeting type
Formal includes agenda items and agreements
Informal is allowing and prompting people to raise what went well and what didn’t, and then all affirming what went well, and all working out if something needs to change for the things that didn’t
Use the principle of charity – that everyone wants to work towards a good outcome that is best for all people.
Avoid taking things personally
Remember to work on the version that everyone wins, rather than the one where someone loses; or the best outcome for the most
Remember that sometimes sacrificing a thing is worth it, but it needs to be balanced
If you started in, or now find yourself in a situation of violence, you can get out. In fact this is a really good time to take that step.
Quietly gather what you need. Keep it minimal.
Consider the person you can go to
This is often the person that has been trying to convince you to leave, not the people who are trying to convince you to stay
Ideally make it further away than a suburb
If you need to bring children with you, the destination needs to be suitable for that
Quietly contact that person if you can and warn them that you are coming, and check that it is okay to do so. If they aren’t suitable, then go to the next person.
For women, if you have no suitable person to go to, contact Domestic Violence helplines and go to a women’s shelter. I’m sorry males, this doesn’t exist for you.
Once you have left
Change all of your passwords as quickly as you can
If you are on government income, register with them your separation and new details ASAP
You may need to isolate within isolation for 14 days to be safe for your new household
Don’t tell your ex where you have gone, just that you have. Consider who you tell where you are, the fewer people who know, the fewer people who can tell your ex.
Let your GP know ASAP and get a referral for DV counselling. You can get it via Telehealth in Australia.