How to Survive and Thrive in the Age of Coronavirus
By: Director of Wellness, Anne Weisman
The UNLV School of Medicine is very focused on wellness. We recommend using all of the CDC recommended COVID-19 prevention guidelines https://www.cdc.gov/coronavirus/2019-ncov/prepare/prevention.html as you work or study from home. Additionally, anxiety and stress can significantly impact our immunity. Here are some ideas we compiled from various sources to help during this time:
BREATHE: Sit in a comfortable position. Close your eyes or find a soft gaze on the floor. Breathe in through your nose and exhale through your mouth. As you breathe in through your nose think of the word "soft" and as you exhale, think of the word "belly." As you continue to breathe this way, notice your abdomen and notice it feeling soft and relaxed. When we breathe this way, our Vagus nerve is taking us out of fight or flight and back into the present moment. Continue to breathe this way and if thoughts come, let them come and return back to the words "soft" and "belly." https://vimeo.com/37976492
MIND/BODY MEDICINE GROUPS: These groups will be for 8 weeks, 2 hours a week, and limited to 8-12 people per group. Mind/body medicine teaches us skills to regulate our nervous systems naturally & easily. As we fill the groups, we will pick the day of the week and times that work best for you.
STAY PRESENT: The tenet of mindfulness is to bring your awareness into the present moment. Try not to fast forward or rewind right now by imagining the future or going back into the past. Be where your feet are and bring your awareness into the present moment. https://www.youtube.com/watch?v=3nwwKbM_vJc
SLEEP: Please utilize these days to practice self-care. Get your 7-9 hours of sleep and feel proud about hitting that benchmark. Guess what sleep does for your immunity? https://www.sleepfoundation.org/articles/how-sleep-affects-your-immunity
JOURNAL: Write for a few minutes. Some prompts include: Write 3 things you are grateful for; Write a dialogue with a symptom, issue or concern. Use this prompt as if you were writing a script and think of what comes up for you and then ask it a question. Write freely for 5-7 minutes.
KEEP MOVING: You can still go outside for a walk. Go for lots of walks outside. Here is what walking does for your immune system? https://www.webmd.com/cold-and-flu/cold-guide/10-immune-system-busters-boosters#1 Guess what nature does for your immune system? https://www.sciencedaily.com/releases/2015/09/150916162120.htm Each of us will be dealing with these new levels of stress. Moving keeps your immunity up and the sunshine is great for Vitamin D. Many exercise streaming services are currently offering free access too such as Daily Burn, Les Mills, and PVolve.
GET THINGS DONE: Clean out a closet, your cabinets or your car. You can even set items aside to donate later.
LEARN: Use this time to learn something new. Watch instructional videos on cooking, baking, gardening, playing a musical instrument, writing a screenplay, or any topic you've always wondered about.
PAMPER: Do a face mask, meditate, stretch, or nap!
CRAFT: Paint, draw, doodle, color, scrapbook - it's all mindful and meditative in nature.
CONNECT: FaceTime, phone, text your family and friends. Write a letter to an elder or a soldier. Set up Zoom, Skype or FaceTime chats to connect with your friends, family, and colleagues.
LAUGH: Try to find something that lightens your day whether its a movie, TV show, meme, or cat video! Laughter is the best medicine.
PLAY WITH YOUR PETS: Think about how happy your pets are that you are home. Play with them and enjoy the love they always give you.
Here is a story that Walk With A Doc sent this week along with some of the tips included above:
There's an iconic nephrologist in Columbus named Lee Hebert, MD. He told us a story on kidney rounds I will never forget. Thousands of years ago, on a gorgeous tropical island, all the trees were talking amongst themselves. A horrible, deadly storm was scheduled to pass through that night. The oak trees said, "We're Mighty Oaks, we're going to stand tall and strong. Nothing is going to mess with us!"
The palm trees said, "So this thing is just supposed to last a few hours? We'll just lean over and let the storm come through." Well, the storm came as scheduled and the following morning there wasn't a single oak within 75 miles of this island. That same morning, every single palm tree yawned, rubbed its eyes, stood tall and looked around at all its beautiful palm tree neighbors.
Let's be palm trees together.