CO RO N AV I RUS 2020 GU I D E 1

Surviving Quarantine: Now & Later Since we’re in this for the
long haul, we asked Jennifer Murayama, L.C.S.W., a psychotherapist in New York City, to share her best tips
for making quarantine more bearable now (and if you have to isolate again) no matter who you’re with.

Managing Your Balancing Your Protecting Your

Work Life Personal Life Mental Health

Establish rituals. Choose Make time for fun. Who says Be kind to yourself and
Living Alone

something small to mark the you can’t try new things when you’re others. “Prioritize wellness over
If You’re

beginning and end of the day. home alone? “Make a list of things productivity,” Murayama says.
“This helps you gear up and wind that you’ve always wanted to do,” Show yourself grace if you can’t
down, and it can be the start of she says. Go ahead and research give 100% each day. And when
some good habits,” Murayama that trip you’ve been longing for, you’re feeling especially lonely,
says. Think: mini meditations, start learning a foreign language, or consider writing a “gratitude
stretching, or writing in a journal. even dance naked! letter” to someone you admire.

Communicate your needs. Go on dates. You may feel like Accept that survival is
If You’re Living
With a Partner
C O V E R I L L U S T R AT I O N : C A M I D O B R I N ; T H I S PA G E : F L AT I C O N ; I S TO C K

The more you can talk through your you don’t need “date nights” since enough. The goal is to emerge
boundaries, the better off you’ll be. you’re already together 24/7, but from this as a team, Murayama
“Get real about what your needs they can actually help you feel says. So do your best to make
and wants are on the daily,” she more connected. A few times each some extra room for each other’s
says. Work-wise, that may mean week, unplug and do something flaws and mistakes instead of
trying to structure your home so (anything!) new and engaging nitpicking each and every upset.
you each have your own space. as a couple. You’ll be glad you did.

Surrender. “Rather than put Tap into your tribe. You may Have a dance party.
If You’re Living
With Your Kids

pressure on yourself to be creative feel the opposite of isolated, but “There is something about music
and ‘strong,’ it’s probably best to you still need grown-up social time! and movement that cuts through
just relax your expectations (and “Consider reaching out to friends tension and stress like nothing
those of others) and expect chaos,” and loved ones who live alone or else,” Murayama says. Take a time
Murayama says. Plus, when your don’t have children,” Murayama out, turn the volume way up, and
kids see you rolling with it, it’s suggests. If they’re feeling lonely, it get down to your favorite
easier for them to stay calmer, too. could be a win-win for you both. PG-rated bands!

#ChronicLife CONTINUE TO
ISOLATE WHEN
KEEP LEANING
ON YOUR FRIENDS
GO OUTSIDE
WHEN YOU CAN,
NAVIGATING POSSIBLE.
“States loosening
AND FAMILY.
Before you run an
JUST DO IT SAFELY.
“It is important for
RE-OPENINGS their restrictions
is not a license for
errand, ask yourself:
“Is this something I
us to maintain not
only our physical
If you’re chronic, you’re probably vulnerable people really need to do health, but also our
at higher risk for serious illness to go out,” says myself?” If not, see mental health,” Dr.
with COVID-19. So all the hoopla Salim Virani, M.D., if someone else can Virani says. If going
about returning to “normal” life chair for the Preven- do it for you. We for a socially distant
may feel concerning instead of tion Section of the know, it’s getting old, walk or run in quiet
exciting. That’s a smart and American College of but keep asking. park or neighbor-
healthy reaction. Just because the Cardiology. “This Your loved ones have hood will make you
virus is slowing does not mean it is disease is still having a vested interest in feel happier, then go
gone. So what should you do now? community spread.” keeping you healthy! ahead and do it.

CO RO N AV I RUS 2020 GU I D E 2
 WHERE TO
GO FOR
SELF-CARE
When getting roots or
nails treated, it’s hard
to stay one foot apart,
let alone six. So how
can you lower your risk
of infection? Follow this
location-by-location
advice from Shira
Shafir, Ph.D., associate
professor in community
health at UCLA.
HAIR SALONS
Masks are crucial for both the
stylist and customer in this case,
Shafir says: “Wash hands upon
walking in, and then wash
again after touching anything.
And don’t touch your face.”
Some salons may have
social-distancing regulations to
limit the number of customers
inside (like having people wait
in the car), which also reduces
unnecessary interactions.

5 Essential Face Mask Tips

NAIL SALONS
“It’s really important to
choose a place that has good
disinfection procedures,”
Wearing a mask in public, especially any place where social distancing Shafir says. See if you can find
a place that uses disposable
is hard, will be a reality for the foreseeable future. If you’re making your own supplies or allows you to bring
your own. Once again, you
(it’s easy and cheap!), here’s what you need to know. both should wear masks, and
the techs should replace their
1. Choose the right 3. Pay attention to fit. “If you wash it with hot water gloves between clients.
fabric. No matter what kind of face or even just dry it on a hot
Researchers compared all cycle, that should be sufficient,” MASSAGES
mask you’re wearing, be sure
sorts of materials for says Kathleen Winter, You might want to hold off for
that your mouth, nose, and a while, Shafir says. It simply
effectiveness and breathability. Ph.D., assistant professor of
chin are completely covered requires too much physical
Their rec? Make your face epidemiology at the University of touch. Ask your quarantine
and that it goes to the back of
mask from a100% cotton Kentucky in Lexington. crew to give you an at-home
your cheeks, says the CDC.
t-shirt or pillowcase. massage instead.
Yours should fit snugly, but
comfortably, and you should 5. Remove your
2. Download a mask safely. GYMS
be able to breathe easily. “Gyms will be very difficult
doable pattern. First, wash your hands with because it’s hard to work out
Your mask doesn’t need to be soap and water. Then gently while wearing a mask; we
a work of art—but it does
4. Keep that covering untie or remove ear loops. tend to touch a lot of surfaces;
need to, you know, work. The
clean, clean, clean. Avoid touching the front of and we don’t do a great job
Launder your cloth face the mask, which could be wiping equipment down,”
Centers for Disease Control
she says. If you do go, be
and Prevention (CDC) offers covering each time you’re done contaminated. Leave it in the meticulous about cleaning gear
how-tos for both a sewn face- wearing it. (This may feel like laundry room for the next load. before and after use, and
cloth covering and a no-sew, overkill. It’s not. Just make sure Then—before you do or touch wash those hands thoroughly
quick-cut t-shirt version you you have at least two masks so anything else—wash your when you’re done.
I S TO C K

can make in minutes. one is always ready.) hands again.

CO RO N AV I RUS 2020 GU I D E 3
 ultimately not controllable. Self-soothing
exercises help, says Rando. Tell yourself: “I’ve
had these feelings before; I can find ways to
manage that.” Curb your intake of media:
Headlines can make anxiety spiral.

BIPOLAR DISORDER Keeping normal

sleep habits is critical; sleep deprivation greatly
affects the stability of those with bipolar,
marked by swings of manic (excitable, irritable)
and depressive episodes (empty, hopeless).
Prescribe yourself things to do throughout
the day. We all need connection, but someone
with bipolar tends to be “more sensitive to real
or perceived fragmentation of their social
network than are others,” adds Roger
McIntyre, M.D., a professor of psychiatry and
pharmacology at the University of Toronto. So,
reaching out, whether by phone or Zoom, is
especially crucial for someone with bipolar.

PTSD Post-traumatic distress disorder (PTSD)

can apply to any trauma—domestic violence,
a car accident, or the sudden death of a loved
one. Sufferers get “stuck,” experiencing
flashbacks, detachment, and hopelessness.
“Losses are well-known to trigger other losses
and traumas from the past,” says Rando.
Recognize the past trigger, and separate

how to grieve now

that from the current situation. “Remind
yourself, ‘I’m no longer the 20-year-old I
was when that happened. I’m going to find a
We’ve lost more than 100,000 American lives, and any way to access resources and move forward.’”
shred of normalcy. How can we as a people (especially Then use the tactics that are helpful with grief
in general, no matter your underlying condi-
those with mental disorders) process the impossible? tion: exercise, sleep, healthy distractions,
calls with friends. Most important, realize
No rituals. No structure. Months of to remember, put on their favorite movie, that this is a process that will take time, but
isolation. Guilt. So much guilt. All of the watch a sunset.” that it will get better.
above have upended the grieving process. Spiritual approaches also help, says
And that grief is intensified for those with Michael McGee, M.D., chief medical SCHIZOPHRENIA “People with schizo-
mental illness, triggering anxieties, traumas, officer of The Haven, a psychiatric facility in phrenia tend to have smaller support networks,
and unhealthy behaviors. How to cope: Grover Beach, CA. “Remind yourself that often because of the impairment of the
the universe is designed to have loss and disease,” says Dr. McIntyre. “The healthcare
DEPRESSION Those with clincial impermanence. Realizing the vulnerability system is their social network and [it’s] over-
depression need social support, but rarely of life makes it more precious.” loaded right now.” Stay in touch with your
reach out. That’s why it’s crucial to build in care provider (by telemedicine if necessary).
brief periods of positive distractions, says OCD Obsessive-compulsive disorder Suicide risk is much higher for schizophrenics
Therese Rando, Ph.D., clinical director of (OCD) is characterized by obsessive than for the general population, and the
The Institute for the Study and Treatment of thoughts and compulsive behaviors that pandemic has increased suicide rates. “People
Loss in Warwick, RI. “Marinating in grief seek to ease the obsession—and gain a need to have a very low threshold for reaching
won’t help you move forward. This isn’t sense of control. Loss and a pandemic can out to their care providers,” says Dr. McIntyre.
betraying your loved one, it’s helping you upend those with OCD, because there is “ERs are still open, and we’re concerned that
I S TO C K

grieve more healthfully. Take positive time so little order right now, and death itself is people won’t utilize them. Don’t hesitate.”

CO RO N AV I RUS 2020 GU I D E 4
 Your Covid-19 Supply Check List
We may be venturing out more and more, but the battle against coronavirus wages on. Having
these five items on hand at home can make managing the illness a bit easier.

THERMOMETER FEVER REDUCER PULSE OXIMETER AIR PURIFIER MASK & GLOVES
It doesn’t matter if Experts say either This hand-held device If you’re caring for a sick Wear a mask at home
you go old school acetaminophen measures oxygen- person, run a portable whenever you’re in the
with a generic analog (Tylenol) or ibuprofen saturation levels and air purifier to improve same room as someone
thermometer—the glass (Advil, Motrin) is safe heart rate—and may offer ventilation and dilute who’s infected (the
kind that you place and effective to help important clues to how airborne virus particles. patient should cover up,
beneath your tongue— relieve the fever, serious your COVID-19 This won’t kill the virus too). Slip on a pair of
or use a fancier digital headache, and body infection really is. but may improve air gloves for any hands-
version. Daily fever aches often associated Share any oxygen- flow to better protect the on care or cleaning of
checks are essential with COVID-19. Your saturation reading caregiver, according to shared surfaces. Toss
for monitoring the M.D. can also suggest that’s below 92% with the U.S. Food and Drug them after and wash your
infection. the best one for you. your doctor. Administration (FDA). hands (yes, again).

Virtually Healthy
Tele-who? Tele-what? Whether you call it telecare or telemedicine, virtual doc
visits are highly effective. If you make the most of them.
1. Use telehealth for “It allows for facial backups and security scans,”
virtually all types of care: expressions and hand says Alicia Murray, L.M.H.C.,
regular communication with gestures,” she says. If video a licensed mental health
your doctor, clinical pharmacy isn’t available, a call is next counselor in DeWitt, NY.
evaluations to review meds, best so your clinician can
specialty evaluations, guided hear tone and cadence. 4. Accept that telecare
physical therapy sessions, can feel awkward.
psychiatry, you name it. 3. Do some tech prep. Especially for therapy. Let
Due to the pandemic, many Take 15 minutes to get settled your therapist know that
companies have broadened before your scheduled it feels strange, and begin
coverage, so you can see appointment. Have your cell each session with a formal
I S TO C K ; I L L U S T R AT I O N : C A M I D O B R I N

doctors that were previously phone nearby and ensure demarcation. April Bennett,
unavailable to you. Just check your clinician has your Ed.S., L.P.C., a psychotherapist
with your provider to confirm number in case of any tech in Charlottesville, VA, for
coverage. glitches. Unplug disruptive example, lights a candle.
internet-connected electronics, “This can make the session
2. Choose your platform: like your Alexa or Ring. “And feel intentional, helping to
text, email, phone, or video. close out of things on your formalize the time together as
Melanie Chinchilla, Ph.D., a laptop, phone or computer having a beginning and an
clinical psychologist in San that may be running in the end, which can be missing in
Francisco, prefers the latter. background, like cloud normal video conferencing.”

CO RO N AV I RUS 2020 GU I D E 5
 a day in the (stress-y, pandemic-y) life
And How to Find Your Calm, No Matter the Hour

7 A.M. Wakey-wake: It’s control, not just of food, but system to adjust to new character ’s mind temporarily
Blursday! The days can of news consumption, stimuli rather than staying lifts you out of your own frame
merge into one big blah- particularly about the virus. focused on your stress.” of mind to give you relief from
week. One way to combat You need information, but 30 your own stressful state.”
to 40 minutes twice a day is 3 P.M. Phone or text a
that is by rising the same
more than a sufficient friend. Especially one who 10 P.M. Your bed beckons!
time every day. Even on
portion. Allow yourself one has been having a Patrick Raue, Ph.D., a
weekends. This clockwork
more check later in the day, particularly rough time. professor of psychology at
approach will also help
around 6 p.m. Finding a way to ease another the University of Washington
curb nightmares—which person’s stress will help ease School of Medicine in Seattle,
experts say have been on the NOON Make your lunch yours. In one study, brain has his patients unwind with
rise since the pandemic. hour (try to load up on images showed that when a progressive muscle
veggies, not simple carbs participant was giving
8 A.M. Let’s meditate. Use relaxation—the process of
ok?) the last hit of coffee. support the brain displayed
your yoga mat, use your tensing and releasing
Drinking any java beyond this lower stress-related activity
journal, use your whatever. different muscle groups. One
will raise anxiety and make it and greater reward-related
All we ask is for 10 minutes. study showed that doing so
harder to fall asleep. activity.
Science says that tiny slice aids relaxation and decreases
from your daily pie will better 2 P.M. Time to get in some 7 P.M. Watch a movie, or the heart rate. Lying in bed,
help you fight anxiety with steps. “If you can’t get just a few trailers on clench each body part
calmness. outside, even walking YouTube. “Distraction is (starting with your feet) for
between rooms can have an powerful,” says Athey-Lloyd. five seconds then release,
9 A.M. Oh look, it’s your impact,” says Laura Athey- She says fiction offers your paying attention to the
10th COVID push notification Lloyd, Psy.D., a clinical brain a good defensive buffer feelings of tension and
of the day. Keep stress in psychologist in New York City. by transporting you out of release in each area as you
I S TO C K

check by exercising portion “You’re causing your nervous reality. “Inhabiting another move up to your head.

CO RO N AV I RUS 2020 GU I D E 6
 look
who ’s
hiring
Losing your job
turns typical
pandemic stress
into an actual
nightmare. But
there is some hope:
Depending on

Have Fun!
where you live,
there are a number
of industries hiring.
This is where
you can start.
( Beyond Online
Happy Hour )
CENSUS 2020
This temporary (but
important) job offers
flexible hours and
5 Sweet Ways to Bring Your involves collecting
household info to
GET YOUR GAME ON.

Community Closer help the government

allocate resources.
Jobs available may
There are tons of ways to play
trivia and other games with
friends and fam—no matter
“Doing good for others boosts our well-being, and we include recruiting
the distance. Our favorites
assistants, office staff,
need all the well-being boosts we can get during this and supervisory staff. are the House Party app
Visit 2020census.gov/ and Jackbox Games
COVID-19 crisis,” says Laurie Santos, Ph.D., professor en/jobs.
of psychology at Yale University and host of “The (which you can stream over
Zoom). For those on Nintendo
Happiness Lab” podcast. These feel-good ideas can CONTACT TRACERS
Switch, throw a virtual party
Current estimates are
help you give back while staying safe, too. that between 100,000 on your friend’s Animal
and 300,000 contact Crossing island or challenge
tracers will be needed your buds to a rousing game
Start a Thank You campaign. you (or even your kids!) have an artistic across the country. of Mario Kart.
Recruit your neighbors to leave a thank bent, offer to decorate neighbors’ Qualifications may
driveways with your amazing designs. include basic medical
you note for your package delivery knowledge or other
and/or postal worker. If you have Post your services on your local work in healthcare.
DANCE IT OUT.
extras like hand sanitizer, wipes, or parenting Facebook page or on the You can sign up for a Set up a video call with your
even toilet paper (why not?!), leave a NextDoor app to spread the word to free online COVID-19 pals and get your groove
Contact Tracing course
basket on your front stoop with a little the neighborhood. offered by Johns Hop-
on with Dance Church,
note for these essential peeps to help kins University. a free workout class that’s
themselves. Contribute coffee. essentially a care-free dance
GROCERY party in your living room.
One thing everyone needs is joe. Since STORES Catch the bubbly instructors
Sign up to be a “Grandfriend.” you can’t bring a hot steaming cup, As an essential service, Wednesdays at 8 p.m. EDT
So many older folks may live alone or consider dropping off coffee cards to supermarket jobs at all
levels are in high demand and Sundays at 1 p.m. EDT—
may feel isolated in their assisted-living your firehouse, police station, or train right now. and get ready to laugh your
or nursing home right now. Call one in station. You’ll give these hard-working butt off watching your friends
your neighborhood and see if you can men and women something to look TECH flailing around.
sign up to send cards or notes—or ask forward to and you can support a CORPORATION
if you can reach out regularly by phone local café in the process. The businesses that
or video. You can also check with your
stay-at-home workers SEND SNAIL MAIL.
I S TO C K ; I L L U S T R AT I O N : C A M I D O B R I N

are relying on right

local senior center or even your school now, such as Zoom and
There’s still something
Be your own lending library. satisfying about sending
district to see if there any volunteer Slack, are staffing up.
If you have books you’re done reading Video game companies and receiving physical mail,
programs already in place.
or puzzles the family has done one as well. Think beyond isn’t there? Pick a pen pal,
too many times, reach out to your your first instinct about
possible jobs. Many need then watch this long-form
Share your chalk-art talents. neighborhood listserv or Facebook help with their back- way of communicating
Big birthday parties and other page and see if you can pay it forward office departments like deepen your connection.
celebrations may be on perma-hold, to someone nearby who may need marketing and finance.
but they can still be super special. If new entertainment.

CO RO N AV I RUS 2020 GU I D E 7
 The Path Forward
Feeling directionless? Your mental compass is outside.

Start and end your days outdoors. Partner up. Much has been made (and
POWER UP YOUR Commuting may seem like a nuisance, but
it’s the bridge between our waking and
meme-ified) of how corona has exposed
tensions between couples: too little privacy
IMMUNITY! working hours—helping us to mentally prepare and too many dishes. Heading outdoors can
With treatments and a vaccine for for the day. With so many of us still working help couples negotiate issues they were
from home, we’ve lost that “arc” and daily once gridlocked on. Why? The open air
COVID-19 still works in progress,
structure. Venturing out helps to restore that brings new perspective and the sense of less
our top priority remains Don’t Get order. Bonus: The colors of the sun are more restriction. No surprise that one of the most
Sick. These are three essential dramatic during commuting hours. And who renowned therapists, John Gottman, has lead
habits that can help your immune doesn’t need more pretty in their life? retreats for couples in the outdoors.
system stay as strong as possible.
Tune in to nature’s soundtrack. Connect with your kids. With school out
KEEP TAKING THOSE WALKS. Leave the phone at home (one less reason to of session and screens in overdrive, most kids
Research shows that people who check your notifications) and listen. Maybe are struggling with extra-short attention spans,
get regular physical activity are it’s a snippet of convo between a couple or even those without an ADHD diagnoses. Just a
less likely to get infections of the a squirrel making its way up a tree. Hearing 20-minute walk with your mini-me(s), can help
keeps you rooted in the present and less likely concentration, and has been shown to help
upper respiratory tract—which is
to be consumed by racing thoughts. strengthen bonds between moms and daughters.
where COVID-19 first takes root in
the body. Aim for 150 minutes of
moderate-intensity activity—and
yes, Zoom yoga and dance parties
with the kids totally count.

CHILL EVERY DAY.

There is a well-researched link
between stress and lowered
immunity, according to the Ameri-
can Psychological Association.
Yep, your mental and physical
health are that intertwined. That’s
why it’s vital that you prioritize
emotional wellness. Learning a few
relaxation exercises, calling up a
loved one, and seeing a therapist
can help.

SLEEP TIGHT.
This is one basic that never changes
because it’s so powerful. Without
enough rest (i.e. 7 to 8 hours a
night), everything gets a little
harder for your body, including its
F L AT I C O N ; I L L U S T R AT I O N : C A M I D O B R I N

ability to fight off infection. When

you have a rough night (because
corona dreams!), don’t be afraid to
take a healthy 20-minute nap if you
need it. And if you’re still working
from home, it’s easier than ever.
Just block it out on your calendar
like an actual appointment!

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