OUR guest contributor for today’s column is Marcus Jarwin Manalo. Coach Marcus is a mental skills coach for several national teams. He finished his degree in Sports Psychology from Texas Tech University and finished his undergraduate degree at the University of the Philippines Diliman.
“Everyone is facing a new world during this pandemic. Our daily routines have changed and we’ve been hearing a lot about the virus and the increasing number of cases. There is a lot of uncertainty which can lead to stress, anxiety, disappointments and other potential concerns related to our physical and mental health.
Here are some tips during this enhanced community quarantine (ECQ):
1. Be aware of your thoughts and emotions. It is normal to feel different emotions with all the information and the changes happening. Recognize what you’re thinking and feeling, and try to understand and accept them.
2. Take deep breaths and stay in the present. Awareness of thoughts and feelings helps us to see our situation clearly. Along with that, taking deep breaths and focusing on what we can do today will help us manage uncertainty, anxiety and fear from too much worrying about the future.
3. Maintain communication and continue to build relationships. Being connected is a basic psychological need so it’s important to keep communicating with friends and loved ones. Check on them, offer help, and provide encouragement and optimism.
4. Limit social media use. While it’s important to be updated, it’s also helpful to take a break from the overwhelming information and negativity from social media. If you’re in social media, try to find opportunities to help others and to share stories of hope and positivity.
5. Exercise and move as often as you can. Aside from the physical benefits, exercise can also lead to lower levels of anxiety, reduced risk for depression and better mood. Another option is short incidental physical activity (Sipa) which are movements done in two-four minutes every hour or every two hours such as sit to stand, moving arms up and down, going up and down the stairs etc. The idea is to increase daily movement or activity.
6. Establish a daily routine. This will help us establish feelings of control and comfort. Decide on how you go about your day. You can start the day with prayer and deep breathing. Then exercise, read 10 pages of a book, and engage in personal hobbies. End the day with reflection of what went well, what can be done tomorrow, and what are you thankful for.
7. Control what you can control. While we are all facing uncertainty, recognize that the only thing you have control over is you, specifically your attitude and your actions.