How to Stay Sane

A decorative image of Dr. Inna Post speaking on Russian television

Last week, I had a flashback to my childhood: Kiev, Ukraine, USSR. Our tiny kitchen. Every evening, my father is fumbling with knobs and a forest of antennas on a huge old radio sitting on top of the fridge, trying to find a wavelength that isn’t blocked by the Soviet government and broadcasting the “Voice of America,” a program that was our only window to an uncensored world…

So when a producer of Voice of America contacted me last week to ask for an interview on the topic of the psychological toll of isolation and how to stay sane in our insane times, I was grateful for the opportunity to give back to the community and to the program that was our ray of light in the darkest of times.

Here are some of the points we discussed (in addition to a compulsory discussion of the toilet paper panic :))

How to Stay Sane:

1. Keep the routine– the earlier you establish the routine the easier it is going to be. We are creatures of habit, and it is too easy to fall into bad habits when we are confined to our homes. If you establish a healthier routine now, before “everything stabilizes,” you are more likely to follow through with whatever goals you set for yourself. Take 30 min to write out a list of what you’d like to accomplish every day, then enter it into your schedule. If it is not written down and time is not allocated for it, it’s not happening.

2. Exercise with a gym buddy via Skype/Zoom or take an on-line class– from Youtube to Instagram Live– the resources are limitless. Set a time and put a link to class on your calendar, so you are not tempted by news feed on social media when you’re comfortably settled on your yoga mat. Not only exercise is beneficial for our bodies as our freedom of movement is now limited, but it has a positive effect on our psychological well-being.

3…and while we are on that topic– please limit your time on social media. Unless your job depends on the latest news update, nothing will change (well, you will actually be more productive) if you only check the news twice a day. If something drastic happens, bad news always finds its way to us, so FOMO is unwarranted.

4. Limit work to work hours then turn off your computer. No “just one more thing.”

5. Use the time to reconnect and communicate with friends on Zoom/Skype or whatever media you prefer: virtual coffees, happy hour, dinner dates are a great way to prevent isolation and to check on your friends to make sure they are ok.

6. Use the time you are saving on your commute to update your LinkedIn profile and schedule virtual coffee dates with people in your network. Whether you are thinking of pivoting your career or just making sure that you are connected to people in your industry for future job opportunities, now is the time to build a tighter net!

7. Use this time for deep learning and things you always wanted to do but did not have time for. Whether it’s learning a new skill, like playing an instrument, or finally having time to think through steps and writing a business plan for that venture you thought up during long hours in traffic on your way to the office. Schedule “thinking time” and put it on your calendar.

8. Establish a routine with your family: if you live together, figure out times that work for everyone to cook and eat dinner together, stream a concert or a show, or play a game. If you happened to be far away from your loved ones, technology to the rescue– do the same things via video chat apps.

9. Reframe the way you think: what if this pause is a gift that allows us to slow down and appreciate little things? Our lives could be better off in the long run.

10. And if you need a thought partner or just a non-judgmental person in your life now, speak to a professional coach or therapist. We are all on Zoom and Skype now, so help and support are closer than ever.

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How (and Why) To Reframe and Reprioritize Your Goals

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A Transition to Normalcy

Photo by Drazen Zigic for Getty Images If you’re like most people, you’ve probably spent the better part of the last year fantasizing about post-pandemic life. The transition back to ‘normal’ will be complex and involve unforeseen obstacles. Naturally, we feel trepidation and even reluctance to dive back into activities we enjoyed before. Fear is a driving force behind much of human behavior. Learning to fear helps us avoid that which can be dangerous to us. As a general rule, we don’t fear activities that we consider safe. But what happens when we have to adapt to the idea that certain “safe” activities are now dangerous? We’ve been rewiring our brains to perceive certain activities (like going to the gym) as dangerous for the past year. It hasn’t been an utterly conscious act, and it didn’t happen all at once — it took months to build these behaviors. And now that the time has come to return to our old patterns, we need to wire our brains back to the way they were before March 2020. Transitioning back to pre-pandemic life will be more difficult and uncomfortable than many of us may have thought. It will also be a more gradual process than we may have hoped. However, it is achievable, and it’s something we will learn to do both on our own and together. As you transition back to “normal life,” please keep in mind: 1. There Is No “Pandemic Finish Line” After we drop most precautionary measures, it is likely we will see occasional spikes in infection. These will be unpleasant setbacks but they should not scare us from committing to the process. 2. Transition at Your Pace, No One Else’s Just as we each coped with the pandemic differently, we will each need to find our path for transitioning back. As long as we are all following public health guidelines, we can choose a comfortable pace to return to old activities. 3. It’s Going To Be Uncomfortable There will be discomfort involved in this process. It’s natural. Your fear of activities that you may have once found enjoyable probably won’t disappear all at once. It will, however, lessen each time you try something new. . . . If you’re feeling any fear and anxiety about returning to “normal” life, try making a list of activities that you had to change or give up because of the pandemic. Rank them according to which causes you the most discomfort now. Start your transition with the activities that you find less anxiety-inducing, and work your way up. It will take time, but you’ll get there. We all will.
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The Importance of Having Something To Look Forward To

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Using the Pomodoro Technique in a Post-Pandemic World

With so many unknowns looming ahead of us, now is an excellent time to fall back on tried and true time-management techniques. A personal favorite of mine — and one that will be particularly useful in a hybrid workplace, where flexibility will be key — is the Pomodoro Technique. Created by Francesco Cirillo in 1992 and named after the classic tomato-shaped Pomodoro timer, it’s a system for productivity organized around 25-minutes of work followed by 5-minute breaks. After four rounds of that pattern, you take a more extended break, giving you time to grab a coffee or take a walk. This on-again, off-again pattern is especially beneficial for preventing burnout, something we need to be hyper-aware of as we transition into a post-pandemic society. Working past the point of optimal productivity is a bad idea, even if you have a lot on your plate. Taking frequent breaks between focused work sessions promotes sustained concentration while keeping you from getting mentally fatigued. You might also try this technique if your days are split between “in-office” and “at-home” hours. Imagine you will now report to work at 2:00 PM instead of 9:00 AM. How can you make the most of your morning without getting distracted by your pets, kids, spouse, or chores? Use the Pomodoro Technique! Work for 25 minutes and then water the plants; focus again for 25 minutes and then fold some laundry. Repeat this twice more, and you’ll be ready for a longer break, the perfect time to put on your favorite podcast and head into the office for your afternoon meetings. While we don’t know what the next few months will hold for us, we can expect that the changes we will face will be overwhelming at times. The good news this time around is that we know the changes are coming. Unlike the complete 180° shift to remote work that happened at the start of the pandemic, we can think more carefully about maximizing our time and energy during this transition. Prepare yourself now by exploring the Pomodoro Technique and other time-management strategies, and your chances of reducing stress and preventing burnout will get better and better!
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Handling the Stress of Uncertainty

Managing our stress is always challenging, but it is especially difficult in the face of uncertainty. Not only does stress debilitate a person, leaving them susceptible to physical illness, but it has also been found to be positively related to the severity of chronic illness. So, while we await the results of an unprecedented election amid the greatest public health crisis of our generation, we must not let stress overwhelm us. Now more than ever, we need to face it head-on. Here are some tips to help you take control of your stress during this uncertain time: Try to reframe stressful situations in positive ways. If you are facing day after day of Zoom meetings, look at it as an opportunity to strengthen your virtual communication skills. If you’re glued to the news, pay attention to the smaller changes happening in your community. Look at the bigger picture and be curious about what new opportunities you can find as we move forward. Check in on family, friends, and colleagues to offer your support. While we are all going through this uncertainty together, make yourself useful by helping others. The election will drag on, so let’s concentrate on maintaining our relationships and remember we all have to live together no matter what the outcome is. Don’t be afraid to voice your opinion, but at the same time, don’t feel compelled to demonize people on the other side. A pluralism of opinions will ultimately make us stronger. Alternate between times of intense work and total relaxation. Switching between stress and rest is what gives you results and progress. Just like when you exercise in the gym, you won’t build muscle if your weights are too light. If they’re too heavy, you won’t be able to lift them (or worse, you can hurt yourself!). Schedule time throughout the day to switch your activity or do nothing, even if it’s just 15-minute breaks. Most importantly, don’t necessarily perceive stress to be your enemy. We’re talking about managing stress, not getting rid of it completely! Feeling stressed helps us build our resilience “muscles.” Instead of skipping the gym altogether, do a set of heavy exercises, and then take a rest to let your intellectual muscles recuperate. The challenge is to get back up and face the stressful situation again after that. By keeping a good balance, you’ll stay strong and resilient through any challenge that comes your way. Featured Image © iStock by Getty Images
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