How to Handle Being Out of Your Routine
By: Kelsey Pukala, dietitian at Nourishing Minds Nutrition
I can’t believe it’s already April… it feels like March was cancelled this year. What an interesting and strange season our world is going through. I’ve had days where things feel pretty normal sprinkled in between days where I just want to cry or scream out the window for no clear reason. As we are all navigating this temporary, but different, routine of day-to-day life, I thought it may be helpful to provide some tips for thriving outside of your normal routine.
Side note/disclaimer, I LOVE routine and I’m still figuring out what these next few weeks (and/or months??) will look like… so I definitely don’t have it all figured out. But, I do have a few tips for navigating spaces that feel new, scary and uncomfortable. Also, shout out to anyone continuing to pursue recovery from an eating disorder and/or disordered eating during this time… you are a warrior and you’ve got this!
Here are my tips for how to handle being out of your routine:
Tip #1: Stick with your normal routine as much as you are able: Flexibility is important and often helps ease anxiety, but if there are certain things you’re used to, I would encourage you to do those things as much as possible. For example, if you normally wake up at 6 or 7 am and drink coffee while you journal before work (I have my hand raised), continue to do that during the week. Don’t throw comforts out of the window just because your schedule may look different or you don’t actually get in the car to leave for work. Even when I travel, I still schedule in time to read and drink coffee in the morning because the familiarity feels safe and comforting. If your day feels out of control and unplanned, can you stick with your morning and nighttime routines at the very least?
Also, if you’re working from home, it can be helpful to designate a room or space just for working. That can help create boundaries around “being at work” versus being home.
Tip #2: Incorporate gentle movement where appropriate: I know everyone seems to be posting their “at home” workouts, but that doesn’t mean that’s what YOU have to do. Being home or having more time doesn’t negate tuning into what would feel best for YOUR body. Gentle movement can be grounding, healing and decrease stress and anxiety. More intense exercise can also help with anxiety, but if you’re using intense movement to mask anxiety, that will likely only be temporarily effective. Simi Botic has a free 7 day Movement Mindset Series that I would highly recommend: https://empty-snowflake-1063.ck.page/1b3db8cec9. Mindful movement and deep breathing can be helpful with tuning into your body and feeling all the feels! This can be uncomfortable… which leads me to my next tip.
Tip #3: Schedule (virtual) hangouts with friends: No, it’s not the same as being together in person, but as humans we need connection. So, while we are being called to isolate physically, that doesn’t mean we have to isolate emotionally! Most mental health practitioners are moving to virtual appointments, so if that’s something you feel you need, please take advantage!
Tip #4: Limit media: While it’s tempting to check social media a thousand times a day or watch the news endlessly, how is that helping you? I find that the more I check social media or spend time searching “Coronavirus” on Google, the less grounded and more anxious I feel. Being informed is important and social connection is important, but it will be enormously helpful to find the “sweet spot” between complete ignorance and obsession. When you feel overwhelmed, it’s helpful to focus on what you KNOW and what you CAN control. If you find yourself panicking or feeling highly anxious, take some deep breaths and say out loud 3 things you know to be true and 3 things that you can do.
For example:
-I know I feel anxious
-I know that in most cases, the symptoms of the virus are mild
-I know that right now, I’m okay
-I can order groceries online and have them delivered if I’m uncomfortable going out
-I can set aside time for mindful movement and breathing
-I can ask for help if I need it
Tip #5: Food may feel complicated and overwhelming and that’s okay: The combination of possibly being at home and around food more, anxiety about food shortages (which is HIGHLY unlikely) and recovering from disordered eating can seem scary. Remember that Intuitive Eating is constant. Just because you’re around food or bought non-perishable foods that give you anxiety to enjoy… the principles of Intuitive Eating are the same. Do you need to give yourself FULL permission to eat the food you purchased? Do you need to set alarms to remind yourself to take a break from work to eat? Do you need a reminder that your body will take care of you in this time?
You can’t make-or-break your health with one meal or even a few weeks of eating. It is most important that you continue to nourish yourself regularly and adequately, EVEN IF you’re not eating as many fruits and vegetables as before or you’ve had boxed mac and cheese for lunch every day this week (raising my hand again)… your body is okay and thankful for the nutrients you’re feeding it! Our bodies will use protein, carbs and fat from ANY food we feed it for energy.
Be gentle with yourself, have compassion if you’re frustrated by your food choices and know that IF your body changes because your routine changes, then thank goodness your body can shift and adapt to take care of you the best way it knows how in this time of uncertainty.
Thank you so much for this helpful blog post, Kelsey! Kelsey and the team at Nourishing Minds Nutrition are continuing to take clients even through the COVID-19 Pandemic. We are a virtual business which means we provide services via telehealth. If you need support during these challenging times, please know we are here for you.
