Redefining Wellness in the New Normal
Under normal circumstances, wellness is typically associated with spa days, massages, and workout classes. But COVID-19 and the physical distancing it has brought about has been disorienting, limiting access to resources and amenities that were otherwise conveniently available.
On top of this, many people are dealing with heightened anxiety arising from a fear of the virus coupled with increased uncertainty. Together, these factors can quickly become overwhelming. Being physically distant from others can also make people feel more lonely or depressed.
While wellness during a pandemic may look drastically different, it remains just as essential, if not more. Here are some ways you can continue to practice self-care and wellness even while adjusting to the new normal.
Recognize the importance of self-awareness
Pandemics are stressful for everyone. This is not the time to compare yourself to others or beat yourself up for not doing better. Acknowledging that present times are unprecedented and recognizing that the feeling of being anxious or stressed is the first step to coping better.
Pay attention to what your body is telling you. Signs of anxiety, stress and depression include:
Sleeping difficulties
Loss of concentration
Recurring fear and worry of own health or that of others, as well as on state of finances
Worsening health conditions
Being kind to yourself includes recognizing that different individuals with varying backgrounds, socioeconomic status and social circles will respond differently from stress arising from COVID-19.
This will enable you to accept that certain conditions are beyond your control and help you focus on matters you have more control over.
Tap into breathing exercises to practice body-awareness
Often, we can be stressed without realizing it. Our bodies may be showing us signs of stress, but our minds are too busy to notice it. Meditation and breathwork is a simple, yet underrated technique to still the mind and make you more aware of physical sensations in your body.
Harpreet Gujral, program director of integrative medicine at Johns Hopkins’ Sibley Memorial Hospital, offers a simple breathing ritual to still the mind and be more fully present:
“There is a technique called 4-7-8 breathing, or relaxing breath, which helps you concentrate on deep breaths. The practice is simple: Breathe in for a count of 4, hold for a count of 7 and breathe out for a count of 8. Practicing this for four breaths four times each day or more can help relieve anxiety and reset the autonomic nervous system.”
Stay socially connected while physical distancing
Staying connected during these times is as essential for mental health as seeing a professional therapist is. Even if you may be physically distant from loved ones, maintaining regular social interaction in some form or another helps reduce stress arising from COVID-19.
Some creative ways people to stay connected while being physically distant include:
Scheduling regular Zoom calls with loved ones;
Finding online games you can play in a group with friends; and
Making your own or ordering gifts to be delivered to your loved ones.
If you find yourself needing additional support, consider engaging mental health professionals to support you during these challenging times.
Practice sleep hygiene
You are only as good as the amount of sleep you get, the food you eat, and the exercise you do. Developing a good sleep routine will help to fend off the anxiety and stress that is prevalent for many in uncertain times, by giving you not only a sense of stability and control, but also a feeling of achievement and progress. This in turn creates a positive feedback loop, by feeding your self-confidence and desire to continue practicing good habits.
How can you practice good sleep hygiene? Here are a few tips:
Reduce your exposure to electronic screens. As tempting as it may be to continue checking email late into the evening while working from home, it’s important to “switch off” to give your mind and body time to reset and recharge.
Avoid using your electronic devices as you are about to go to sleep or when you first wake in the morning.
Limit the use of electronic devices to a fixed number of hours in a day.
Employ blue light glasses or filters to reduce the glare from your electronic devices.
Take care of your body by eating well
It’s easy to stress eat during these times. However, it’s also the perfect opportunity to pick up a new hobby, if you haven’t learnt to cook, or to try a new diet or new recipes. Here are a few ways you can take care of your body by eating well:
Learn to cook your own meals. Picking up a new hobby can be fun and rewarding while giving you more control over the ingredients you use (less oil, sugar and salt).
Increase your intake of food and vegetables. Fruits and vegetables are full of fibre that keep you satiated for a longer time, decreasing the likelihood of you grabbing junk food or binge-eating.
Bonus: Keep track of how much you’re saving along the way for an added motivation boost! Grocery shopping and cooking your own food is cheaper than constantly eating out or ordering in. With that extra change to spare, you can treat yourself to a reward!
Turn your home into your own sanctuary
Why do so many people enjoy an early morning or evening session at the gym or yoga studio? It’s because these spaces were created specifically for wellness and de-stressing. Look at the walls of most fitness spaces and you’ll find inspiring quotes all over them. Equipment is neatly stacked up, and accessories and decorations are tastefully placed.
Bring this concept of creating a retreat home, by setting aside a designated space for your home workouts. Put up some posters or framed pictures or quotes that inspire you. Keep the sense of community going by joining forces with friends to make a routine, and hold each other accountable to it. You could even join virtual workouts together, in the comfort and convenience of your home gym.
In summary...
As wellness moves from public spaces to the home, its definition has also expanded. A wider range of workout, meditation, and other lifestyle classes (from kombucha making to tarot card reading) have become more accessible online than ever before.
The pandemic has pushed wellness providers to rethink the way they deliver their services. Consumers’ ideas of “wellness” have also extended to include a greater focus on mental health, community, and lifestyle changes.
Jemma Shin, consumer insight strategist with trend forecasting firm WGSN, said in an article published by the U.S. Chamber of Commerce: "Since the coronavirus outbreak, people are increasingly shifting focus from ‘me’ to ‘we,’ looking at ways to tackle their anxiety with acts of kindness and compassion,” she said. “As a result, the wellness industry is now looking beyond how the individual feels and towards how they exist in a society.”