UND offers tips on staying fit, healthy and resilient while social distancing

Just a few weeks ago, going to work or school every morning might have left us wishing for a vacation. And at first, working and studying from home might have sounded enticing – no rushed commutes, no wardrobe doubts, no scramble about where to go for lunch.

Then, it starts to dawn on us: stressed-out partners, energy-filled children and stir-crazy pets may not make the best coworkers or study buddies.

While settling into this new routine, our minds still are spinning with anxiety how to juggle everything – remotely. And on top of that, we may have little room to just stretch, do yoga, lift weights or engage in similar physical activities that usually calm our thoughts.

Take heart: we are not alone. We’re all coping with a crisis and a unique life change, both of which unfolding around the entire world.

The staff at the University of North Dakota Wellness Center and Counseling Center have some tips to care for your mind and body amid the restraints the coronavirus pandemic has imposed.

Keep a routine

With our lifestyles disrupted, it is easy – enticing even – to slip into unproductive habits or ditch the daily calendar.

But establishing and keeping a routine is paramount, said Stephanie Hoffman, assistant director of programs, wellness & health promotion at the UND Wellness Center.

“If you were doing some activity beforehand, you should continue it,” she said. “If not, now, there might be a little bit more free time to be able to add it in. Really, it is all about finding a routine and sticking with it. Often in remote work, it’s hard to find your new, normal schedule.”

Create a comfortable home office

One word: ergonomics.

“Make sure that wherever you’re working, you set it up so it actually fits you,” said Hoffman.

That starts with a comfortable chair that supports your back. But it also includes a convenient – and sometimes inventive – desk.

Keep your laptop at eye level, which means you might need to stack a few books beneath it. If you’re missing your standing desk at the office, you can recreate it at home by placing your laptop on a tall, sturdy box.

Creating a great home office “might take some trial and error to figure out, but never just settle,” said Hoffman.

Work out with what’s available at home

Stepping out for a run, walking your dog or going for a stroll are permissible, even if we’ve been instructed to mostly stay home. The key is simply to keep a safe distance away from others.

Yet you are likely spending most of your day sitting and working. To keep your body nimble, pause your tasks from time to time to stretch your arms, shoulders and back.

If you are still upset that your favorite spot for a sweat session has shuttered, improvise at home, Hoffman said. If you have no workout gear, there are simple solutions. For example, fill a large bottle with water and use it as a dumbbell. Or stuff a backpack with books (that heavy math textbook might finally come in handy) and strap it on as a substitute for a weighted vest.

Also, keep an eye out for the virtual workout sessions from the Wellness Center, which is physically closed.

Clear the mental clutter

Keep it rational – well, that’s easier said than done, especially today. “Managing stress can be like lifting weights,” said Rhandi Clow, assistant director for training and outreach at University Counseling Services. “Now might be a good time to exercise your mental muscles and get emotionally healthy.”

Here’s how:

• Acknowledge and accept all of the emotions and thoughts you and others are experiencing. They are all valid, if not helpful.
• Stay connected with family and friends.
• Beef up your “good listener” skills by calling people you care about on the phone. Do not just text them.
• Maintain proper nutrition as best as you can.
• Limit your intake of news. Watch your reactions to news on the progress of the pandemic, and turn it off when you need to.
• Remember to sort through what you do and do not have control of. Let go gracefully of things you can’t change. You cannot carry everyone or everything on your shoulders.

Practice mindfulness

Mindfulness – or the focus on the present moment – can help allay stress and anxiety, improve sleep, reduce pain and overall enhance your mental health, among other benefits.

Here are several strategies to practice mindfulness from Lora Sloan McArthur, lead psychologist at the Counseling Center:

• Feel your feet as they touch the ground when you walk or wiggle your toes in your shoes, focusing on the sensations.
• Ground yourself by focusing on your senses instead of your thoughts during everyday activities. Practice this while eating, walking or moving, typing or washing your hands.
• Take refuge in the present moment. Use your five senses to experience the now. What is actually happening in any given moment is hardly ever as stressful as the thousands of thoughts that you have daily.
• Take full, slow deep breaths. Exhale slowly and fully.
• Use guided meditations and breathing techniques to help build mindfulness skills and manage what you focus on throughout the day.
• Consider loving kindness and gratitude practices to increase your sense of well-being. Write a paragraph about someone you appreciate, identify one thing you are grateful for in this moment, choose a phrase that expresses your good wishes toward yourself or others at this time in a very genuine way and use it as a centering value to guide your day.
• Work on tolerating and accepting changes and feelings that are difficult. Developing a better relationship to these experiences, which are sometimes unpleasant but unavoidable, will help increase your sense of peacefulness with all types of experience.

Graphics credits: The stretching graphic was created by Andria Spaeth, UND Work Well Coordinator. The social distancing bingo card was created by Karina Knutson, UND Associate Director of Wellness Promotion.