HANCOCK COUNTY — The pandemic has rattled the world out of its familiar rhythms, with everyday life giving way to a strange new set of circumstances.
Coping with all the unprecedented change could prove increasingly difficult the longer these new circumstances remain in place.
We reached out to a few local experts for insight into how people can do their best to achieve a healthy balance, despite the current challenges.
Self-care is at the top of the list of advice from mental health professionals.
“As we are facing an ever-changing environment, I would encourage people to look at ways they can take care of themselves,” said Kelly Shores, a licensed therapist who owns Restoration Counseling in Fortville.
Although she hasn’t yet seen an upswing in counseling appointments at her practice, Shores anticipates that will come the longer society has to deal with social distancing, isolation and threat of exposure.
“Once the urgency of planning for child care, working from home, getting groceries, etc. slows down, I think more people will begin thinking about the increased anxiety and depression they are feeling,” she said.
DeLynn Williams, a psychiatrist with Hancock Counseling and Psychiatric Services in Greenfield, agrees.
Both Shores and Williams stress the importance of staying active physically, mentally and socially.
Staying connected is not impossible in this new age of social distancing; it’s just different, they say.
Williams, an only child, connects with her cousins in an online feed each day.
“Every morning, we’re checking in on each other. It’s a good way to feel balanced and stay connected,” she said.
Limiting your intake of negative news is also recommended.
Kids especially are plugged in to digital devices, and are getting an onslaught of information through social media about the pandemic and how it’s changing the world. “We have to do our due diligence as parents to make sure the information they’re getting is reliable and that they’re not getting too much information,” Williams said.
She and Shores encourage people of all ages to limit and filter the amount of information they take in.
“News feeds are 24/7, but we need to balance out how much information we process,” Williams said. “There has to be a good balance of getting some information, then getting back to the normal routine as much as possible.”
Those who don’t take a break from the 24-hour news cycle will struggle more with anxiety and depression, Shores said.
“We are seeing unprecedented steps being taken to prevent the spread of this disease, and for those who already struggle with anxiety, this is causing a marked increase in their symptoms,” she said. “There’s not only the fear of illness but the unsettling feeling we all have as we try to navigate this new world we are in.”
The fear of isolation is also causing an increase in anxiety and depression among her patients. “We are naturally social creatures, and the idea of being in isolation with only our immediate families can be overwhelming for some people, while others may actually be looking forward to a slower pace,” she said.
While some practices have switched to conducting counseling appointments by phone, Shores encourages those who are struggling to reach out for support.
“Mental health professionals I have been in contact with are evaluating the best ways to continue offering quality mental health care in our current environment. There are many great resources in Hancock County and surrounding areas,” she said.
More hours spent at home can actually give people a break from what has become an increasingly fast-paced world.
“This is a great time for parents and families to reconnect,” Williams said. “Now is a good time to break out the board games and card games, play charades, eat meals together, and do a lot of things we’ve maybe neglected doing over the years as much as we should.”
Williams said the ability to slow down and reconnect could be a silver lining in an otherwise anxious situation. “If we can look at it through a different lens this might be a positive, to slow down and do things we’ve been neglecting to do,” she said.
She encourages people of all ages to keep their minds active by exploring interests and trying new things. Learn a language, do crafts or learn how to knit, for example. “You can learn how to do just about anything on YouTube,” Williams said.
“It’s the perfect time to pick up new hobbies and get to that list of books you’ve been meaning to read,” she said. “Go for walk in the neighborhood, get some fresh air, walk the dog. Make sure you get outside and take a breath. FaceTime your grandma and your friends, so we don’t feel so isolated.”
Both Shores and Williams touted the mental health benefits of staying physically active, as well.
Garren Harter, general manager at the Hancock Wellness Center in Greenfield, said there are plenty of ways stay active, even from home.
“Now more than ever, physical activity remains important in maintaining your health,” he said. “Regular physical activity can help lower anxiety and stress, improve your immune system and heighten your mood by releasing those feel-good endorphins.”
Federal guidelines encourage people to get 150 to 300 minutes of moderate-intensity aerobic physical activity and two sessions of strength training each week, Harter said. Even breaking activity down into 10 minute increments, three times a day, can do wonders for your physical health, he said.
Nutrition is also essential. It may be more challenging to maintain a healthy diet when stuck at home, with unhealthy snacks and comfort foods calling your name, but Harter encourages folks to stock up on healthy foods to help minimize the temptation.
“Planning is key. If you wait until you’re hungry to plan what you’re going to eat, you’re more likely to make an unhealthy choice,” he said.
Stock up on healthy items like whole grain bread, brown rice, fruits and vegetables, eggs, beans, nuts, chicken and seafood, Harter said, and limit your guilty pleasures like chips, soda, ice cream and candy.
Even though the Hancock Wellness Center is closed, Harter encourages the public to check out its Facebook page, where the center will stream live classes and provide wellness tips, recipes and motivation.
In a virtual world, Shores said digital communication and online resources could be our saving grace in this age of social distancing.
“There are a variety of apps that can help us to connect with people even if we cannot be with them in person. Set a date with a friend and meet online,” she said.
But don’t become a couch potato. “While vegging out with Netflix is certainly tempting, we know activity keeps us mentally healthy as well as physically healthy. Try an exercise video, do yoga or go for a walk with your family,” she said.
Another helpful way to decrease anxiety is to focus on the positive, Shores said.
“We are hearing so many stories that are overwhelming and scary, but there is a lot of good happening as well. Try to find and focus on the positives in your life as well as the world around you,” she said.
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Garren Harter, general manager at the Hancock Wellness Center in Greenfield, offers the following tips on staying physically active at home:
-Take the stairs! Stair training is one of the most effective forms of exercise out there. Stairs can help by strengthening your lower body; raising your heart rate to improve your cardio endurance; and strengthening your lungs for improved respiratory endurance.
-Find a fun exercise video on YouTube, where you’ll find thousands of options from yoga and Zumba to strength-training.
-Take a walk outside. The weather is starting to warm up, so lace up those shoes and take a walk while practicing social distancing.
-Tackle that honey-do list. Move furniture, scrub the floors, clean the windows, rake leaves, garden, chop wood. Not only will you get the benefit of physical activity, you’ll also get a mental health boost from the sense of accomplishment.
-Don’t sit for too long! If you’re watching TV use commercial breaks to get some strength training in: sit-to-stands on the couch, push-ups on the wall or floor, lunges, step ups on the stairs, and leg lifts.
-Be creative with your equipment. A gallon of water is a little over 8 pounds and could be used for a variety of upper body exercises. Cans of soup can weigh 1-3 pounds for less weight. Check online for strength-training videos.
-Get kids moving, too. Make it a challenge, keep it fun, and teach them at a young age the importance of physical activity.
-Explore health and wellness apps. New apps are created every day, and each one brings a unique element of how to stay active or prepare healthy meals.
For health and nutrition related questions, email Harter at [email protected].
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Hear are some tips to maintain emotional and mental wellness from experts in Hancock County:
–Check in with friends and family, either by phone or group chats online.
–Take a break from your news feed, and when you do browse it, make sure the information you’re consuming is from reliable sources.
–Reconnect with the household: Dinners together and games are a good start.
–Explore new interests and hobbies
–Stay physically active
–Eat properly
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