I write Freedom from Addiction, a bi-weekly column in Nexusabout recovering from addiction. In some ways a jarring change in our usual day-to-day living, along with the uncertainty and fear that can arise in such a situation, is akin to giving up an addictive behaviour. It can be extremely disorienting and uncomfortable to go through such a change.
Clearly, we’re all going through such a change right now with social distancing or self-isolation.
I’m guessing this situation is challenging for most people, and I’m sure I cannot begin to understand each individual’s personal strife at this time.
I do, however, understand that mental-health issues compound suffering. This article is for students—or people in general—who struggle with anxiety or depression. My heart goes out to you, as isolation and extra stress can be a real tormentor when living with anxiety or depression.
I’ve struggled with anxiety and depression since childhood. I’ve done a lot of therapy and recovery work, and I have some methods and strategies to share with you if you’ve found your life suddenly dramatically different, and perhaps a bit overwhelming or bleak.
First, the student aspect:
1. Break things down into small tasks. Make a list of things you need or want to accomplish for the day, every day. For example: email math professor, check final exam dates for all courses, complete assignment for Bio, clean the kitchen. If you deal with anxiety, transitioning to online learning—or any big change—can be very overwhelming. Just take it one thing at a time.
2. Structure your day. Without structure we can become easily overwhelmed or begin to feel a sense of meaninglessness. You might plan a walk at 2 pm, a Zoom group chat at 6 pm, and plan for homework or exercise in between. Structure, for some of us, is essential for functioning.
3. Exercise. This is really important to feel calm and alert, and to maintain well-being. Do an online 30-day yoga challenge, a run in the morning with a friend (but don’t get too close!), whatever suits you. Stay active.
4. Set a timer, and take small breaks. When you sit down to do homework, set a timer for around 30 to 45 minutes, and don’t go on your phone during that time. After your timer chimes, take a short break to go to the bathroom, get some more tea, and stretch, then set the timer again for your next task.
5. Stay connected. Reach out to classmates, friends, and family. Stay in touch for fun, and also to help keep one another accountable and on track with tasks, due dates, and goals.
6. Take time to be organized. It’s not a waste of time to go over all exam dates and project due dates, or to email your professor for clarification on timelines.
Next, the human aspect:
7. Breathe. I cannot say this with enough emphasis. Take time to pause for some deep breaths. Every time you remember throughout the day, notice your breathing. Notice gravity, and relax into it. Pay attention to what happens to anxious thoughts in your mind as you feel gravity acting on your body.
8. Meditate. If you’ve never done so, now is the time to learn. This practice is life-changing.
9. Isolate, but don’t isolate. We have to physically isolate, but we can still connect with others in safe ways. Be willing to learn how to be open and share your inner world with others. There is so much support and love in the world when we are ready to find it.
We will all come out of this immense challenge stronger and more compassionate. Stay safe, everyone.