As the reality sets in of social distancing and quarantining ourselves to our homes as the new normal, we wanted to share some coping strategies to help manage your mental and emotional well-being. As we’ve said before but it’s worth repeating, remember that it’s natural for stress, anxiety, and fear levels to be elevated during this time.
We’ve taken a moment to outline some strategies to help you cope now that you’re settling into your new normal. The weather forecast in Portland is beautiful this week — take advantage of that and get outside, just make sure you keep six feet distance from others.
You’re grounded
Grounding oneself is proven to reduce anxiety levels for people. Try to focus on grounding yourself in the environment around you.
Identify five things you can SEE: Now is a great time to be outside not just because of the weather but because of what there is to see — the cherry blossoms are bursting, daffodils are blooming, and tulips are starting to make an appearance. Everything has that “spring green” look that communicates growth and newness. Use this as symbolism that nothing is constant and while right now is intensely challenging, it too will change.
Identify four things you can FEEL: What does the air or the sun feel like on your face? Is there a
cherry blossom tree low enough that you can feel the sensation of putting your hands around a
bunch of blossoms? What about an opportunity to feel the sensation of touching an evergreen
limb — how do the needles feel on your hand? Are you walking with one of your children, a
loved one, or a dog? What does it feel like to hold their hand or the leash?
Identify three things you can HEAR: Spring is the time for birds singing as they welcome a new
season and likely little ones in their nests. Can you hear cars or children playing? Tune into the
sounds around you and see what you notice.
Identify two things you can SMELL: Daphne is a personal favorite spring smell that we would
highly recommend taking big inhales of when you walk by it. What else can you smell? Freshly
cut grass? A blooming clematis? What does the air in and of itself smell like?
Identify one thing you can TASTE: This might be a bit more difficult but get creative. Are you
chewing gum or walking with a cup of tea or coffee? Does the air have a taste?
Dig in
With these blue skies and sunshine, it’s a great time to dig in your garden. This doesn’t have to be an hours-long endeavour but research has shown that gardening for just 30 minutes can reduce stress by reducing cortisol levels. Additionally, studies suggest that inhaling M.vaccae, which is a healthy bacteria that lives in the soil, can increase levels of serotonin and reduce anxiety. Not only that but the light activity can help you sleep better — which will only serve you during this time of uncertainty. Do you have a garden or even pots on a porch or deck that you could spend some time weeding, tilling soil, or planting?
Take a hike
Hikes are good on many fronts as you can achieve the benefits of cortisol reduction and increased endorphins that comes with exercise while enjoying the beauty of Oregon. There are so many options to get yourself out into nature just a short distance from your house. Here are a few of our favorite hiking spots in and near Portland that should provide a good opportunity for forest bathing, social distancing, and fresh air:
Forest Park is so easy to get to within the city with so many trail options. Here’s a link to eight great hikes within the park.
Tryon Creek offers plenty of space to get some exercise and take in the natural beauty.
Mt Tabor has trails around the park and the chance for some epic views from the top.
Multnomah Falls provides the stunning view of the waterfall from the bottom and the gorge from the top despite the wildfires a few years ago.
UPDATE 3/23/20: It seems that over the past weekend many people had the idea of getting out for a hike in the Gorge and the result was not enough physical distancing from one another. While we stand by getting out in nature to restore your spirit, we encourage you to search for the road less traveled.
Create outdoor art
A focus on community and connection feelsl like it can be difficult during this time. What if instead you took a different approach and created art with a community message? Do you have sidewalk chalk on hand? If you have kids, or you’re a kid at heart, create a sidewalk masterpiece that sends a message of well-being to your neighbors as they’re out walking their dogs or coping during this difficult time.
Ride like the wind
Portland is a city for bicycling and nothing is stopping you from airing up your tires and getting out for a ride to explore your neighborhood. Don’t have a bike? Biketown is a great option for bicycle rentals —just make sure you don’t touch your face and wash your hands after use.
The weather is great this week and we’d highly encourage you to take advantage of that fact by getting outside. While following the CDC guidelines is critically important, it’s relatively easy to maintain the six feet distance required with the above activities.
If these coping strategies don’t seem to be doing the trick and you feel that you need some additional support, we’re here.
Be well.