How to Cope With Pandemic Stress (When Running Isn't Enough)
The COVID-19 pandemic has changed our world and affected all of us in different ways. For many of us, there is a profound sense of loss—we may have lost jobs, loved ones, graduations, celebrations, visits with family and friends, and the comfort and confidence that comes from our daily routines. Our sense of psychological safety and our sense of control and the predictability of the world around us have been transformed. We may feel anxiety and fear about what is to come.
Many of us use running as a way to relieve stress and gain a sense of self-identity through the ritual of daily runs, preparing for races, or running with teammates. With the loss of these things, coupled with the postponement or cancellation of cherished races, we might feel like we’re floundering.
Here are tips for going easier on yourself in these unsettled times, and using running and exercise as ways to stay mentally healthy and calm.
First, acknowledge your grief. It’s normal to feel sad right now. Acknowledge your feelings and know they are valid. Recognize that we are all impacted differently. Don’t minimize your grief or compare it to the grief of others. Own your grief, recognize it, and name it.
Practice self-compassion. Dr. Kristin Neff defines self-compassion as “giving ourselves the same kindness and care we’d give to a good friend.” For example, let’s say a friend called you and said, “I feel overwhelmed , and I can’t get motivated to go out to run because I feel so stressed.” You wouldn’t brusquely respond by telling her she’s lazy and needs to suck it up, would you? No, you’d respond with care, comfort, and compassion, and in a supportive, positive manner. When you exercise self-compassion, you treating yourself with the same type of understanding and care. Be mindful about what you can do to assist yourself so that you can feel better.
Start small. There is a lot of pressure to “achieve” during this quarantine, fueled heavily by social media. Write a novel! Organize your home! Start an exercise routine!
Remember that it’s okay to not do “big things” during quarantine and that everyone is different. Give yourself permission to do what you want to do, not what you think you should be doing. If you do want to accomplish a big goal during quarantine, start in small increments with a daily goal (“I’m going to go for a 15-minute walk today”) and give yourself credit when you accomplish what you set out to do.
Find ways for self-care. There’s a common saying among mental health professionals: “Put your oxygen mask on first.” This means that you need to care for yourself before you can care for others. Ignoring your needs will not help you better manage anyone else’s needs. In fact, doing that can actually hamper your psychological, emotional, and physical well-being! Make sure you are dedicating at least few minutes a day to self-care. Even small doses of mindfulness help build long-term resilience.
Be creative about movement. If you don’t feel like running right now, that’s okay! Try to think about other ways you can be active, whether it’s inside or outside. Can you dance to some of your favorite music? (Tik Tok has great short videos!) If you can’t go out for a solo run because you are tending to children, can you exercise with them by going for a group walk or bike ride (being mindful of social distancing), or play activities indoors , like a scavenger hunt? Check out the NYRR suggested family activities here.
Reach out for professional support if you need it. Right now, anxiety, stress, frustration, and sadness can be difficult to manage, and it’s healthy to seek out support. When we are hurting physically, we give our bodies TLC. Well, our minds need TLC too! It’s a sign of wellness to seek out support from a professional. If you are in New York City, contact NYC WELL for referrals.
Instill hope. Remember that the current state of affairs will not last forever. Acknowledge your feelings on the hard days and remind yourself that you will get through it. Plan some small things to get you excited, whether it’s trying out a new recipe, helping others, or doing a virtual race for a cause you’re excited about.
—Coach Priya Seshan