Though it’s only been about three weeks since the Covid-19 (Coronavirus) pandemic brought our lives to a screeching halt, the overwhelming stress of the situation has many of us feeling like three weeks may as well be three years. Why? Because we’re experiencing history in the making - a never before seen pandemic has attacked the entire world, from corner to corner, in a way that no one was prepared for.

If you’re feeling stressed, overwhelmed, or more anxious than usual, fear not - this is normal. What’s not normal, however, is to let these feelings consume you, especially when we know that added stress can compromise your immune system.

And a compromised immune system could mean serious problems these days.

At Dr. Gena Chiropractic, we are committed to your well being even from afar. While our number one priority is to keep your spine in alignment, we care for your mental and emotional well-being, too. Being quarantined means a lot of time out of your usual routine, and for those of us who thrive in routine, this can send our anxiety and stress levels into a tailspin. The same goes for anyone who has been asked to complete a job from home, teach their children from home, and maintain a sense of normalcy during times that are anything but.

Here are our tops tips for taking care of yourself emotionally and mentally - and how we’re also spending our time outside of the office!

Exercise

It’s no secret that exercise pumps up our endorphins - the happy chemical in our brains. According to the Mayo Clinic, “Virtually any form of exercise or movement can increase your fitness level while decreasing your stress. The most important thing is to pick an activity that you enjoy. Examples include walking, stair climbing, jogging, bicycling, yoga, tai chi, gardening, weightlifting and swimming.”

For those of you who have jumped on board the virtual workout craze, we recommend these two fitness trainers who are sharing daily, heart-pumping workouts that anyone can do from home!

Puremuscle.us

LivfitUS

Go Outdoors

In South Florida, we’re blessed with sunshine and the kind of weather worth getting up from the couch for. Just a few minutes outdoors; whether sitting on your balcony, in your driveway, or tending to your garden - is enough to help relax you and lower your stress levels. The American Heart Association reports, “Spending time in nature can help relieve stress and anxiety, improve your mood, and boost feelings of happiness and wellbeing. Whatever you call it – forest bathing, ecotherapy, mindfulness in nature, green time or the wilderness cure -- humans evolved in the great outdoors, and your brain benefits from a journey back to nature.”

Do Not Isolate Yourself!

Whether or not you live alone, it is very easy to begin to feel isolated from the outside world during this time. Feelings of isolation can lead to increased anxiety and depression for those who already struggle and it’s important to maintain connections with those you love during this time. “Though you cannot be together physically, scheduling a FaceTime or Zoom call with close friends and family is a fun way to reconnect during this time,” Dr. Gena suggests. “Also, if you have a friend or family member who is taking care of themselves, be sure to check in on them regularly.”

Avoid the News Before Bed

Yes, of course we all want to be plugged in to what’s happening in the world right now - that’s understandable. Watching the news can be a trigger for anxiety, however, and disrupt your sleep patterns if you watch right before bed. Make it a point to check in with the news once per day, if you find it absolutely necessary, and not stay glued to the television.

Stick to a Regular Sleep Schedule

Being home around the clock can make it easy to start foregoing your normal sleep routines - a big no-no when protecting your emotional health. The Sleep Foundation reports: “Establishing a routine can facilitate a sense of normalcy even in abnormal times. It’s easier for your mind and body to acclimate to a consistent sleep schedule, which is why health experts have long recommended avoiding major variation in your daily sleep times. 

Sleep-specific aspects of your daily schedule should include: 

Wake-Up Time: Set your alarm, bypass the snooze button, and have a fixed time to get every day started. 

Wind-Down Time: This is an important time to relax and get ready for bed. It can involve things like light reading, stretching, and meditating along with preparations for bed like putting on pajamas and brushing your teeth. Given the stress of the coronavirus pandemic, it’s wise to give yourself extra wind-down time each night. 

Bedtime: Pick a consistent time to actually turn out the lights and try to fall asleep.    

Eat Well

Being home all day can certainly make snacking more tempting than usual. Enjoy snacks in moderation and try to keep them as healthy as possible. Comfort foods, such as foods laden with unhealthy carbohydrates, fats, and sugars, can have a negative effect on your immune system, energy levels, and overall health.

Find Time for You

If you have children at home or you are the caretaker for someone else living in your house, it can be easy to neglect your own needs. Find time every day to do something that brings you peace and relaxation, whether it’s taking a walk, reading a book, chatting with a friend, or just sitting quietly for a few moments amidst the craziness of the day.

*If you happen to be pregnant during Covid-19, there are online doula support groups such as Amazing Births and Beyond, as well as The Nest, who are offering support and even yoga classes for pregnant women.

As always, we are here for you! Dr. Gena Chiropractic, located just minutes west of Fort Lauderdale in Plantation, is considered essential and our office continues to remain open. Please feel free to call us with any questions - and of course, be well! Your health is in your hands, but our hands are here to help.