Everything has changed in the past three months in major ways, including our mental health. More than 35 million people have lost their jobs in the United States, businesses have forced to shutter their doors. Shelter-in-place order are in effect, and everything from school to work to happy hours have been halted.

One of the biggest changes that people are struggling to deal with is the shelter-in-place order thats forcing everyone to stay home. We’re all stir crazy, we feel isolated, and its much harder than most people would have thought. Many, as a result, have experienced increased levels of anxiety or depression.

Sheltering in place can have a major impact on your mental health for a number of different reasons. In this post, were going to take a close look at specific ways shelter-in-place orders can negatively impact your mental health and the steps you can take to prevent anxiety and depression.

It Removes Normalcy & Routines from the Equation

Your entire life has been turned upside down.

Before the shelter-in-place orders, you were getting up at 7AM every morning to feed and walk the dog, go to the gym, and then shower before heading to work.

Now, though, you’ve got nowhere to go. You sleep until the dog wakes you up at 10 and you stay in your pajamas all day. This isn’t intentional, and may have even felt like a luxury at first, but it starts to take a toll.

Those with anxiety are particularly susceptible to negative mental health effects when the routines they’ve found comfort in are suddenly disrupted.

When you’re removing all normalcy and routines from the equation, it can send your mental health into a tailspin. There’s no routine, and you feel off balance. This can make it feel like any goals that you were working towards aren’t important or achievable anymore.

The Solution

Set a new routine that makes you feel productive and that encourages you to take care of yourself.

Get up at 8 (getting extra sleep since there’s no commute to work). Feed the dogs and walk them, and then do a 30-minute workout at home. Take a shower and get dressed. Even if you’re in comfortable jeans instead of a suit, change out of the PJs you wore.

Make sure that you’re taking time to eat healthy meals several times a day. Focus on adding new elements to your routine that help you feel good about yourself.

Shelter-in-Place Can Make You Stir Crazy

When you’re stuck in one place, it’s normal to get stir crazy. This can send anxiety skyrocketing before you know it as you become increasingly restless.

When you’re stuck at home, you get cooped up quickly. There are limited distractions from the anxiety you’re managing, and when everything in the world is scary enough (with worries about job security, the economy, and a dangerous virus), it can be hard to focus on the positive or get our mind off the anxiety.

The Solution

While shelter-in-place and social distancing orders are still enacted or recommended, you cant exactly go to the movies or have happy hour in a bar with your friends.

You can still physically leave your home though, as long as you’re doing so carefully. You can sit on your patio or in your backyard if you have one to get some fresh air and enjoy watching the clouds.

Take a walk around the block. You may still get to do some people watching from a distance.

You can even take a drive to a new place just to get out.

Fresh air can do you a lot of good, and its good for your mental health to have a change of pace when needed.

It Promotes Isolation

Isolation is never good for mental health. Even if you’re living with a partner or roommate, it can still be hard to be cut off from the rest of your support system, which may include friends, family, and even coworkers.

Isolation can promote anxiety and depression, significantly raising stress levels quickly. This is true for both extraverts and introverts, though extraverts are typically affected more quickly.

The Solution

Take time to connect with the people around you, even when you need to do so from a distance.

Set up Zoom or Facetime sessions with your friends and family, even having happy hour over a video call.

If you’re living with your partner, have date nights at home. Choose a great movie, make a dinner or safely order delivery from a favorite restaurant. Try cooking a new dish together or taking an online dance class.

Even online Facebook groups centered around positive and support can be useful. 

Shelter-in-Place Can Foster Anxiety

When you’re stuck in a shelter-in-place order, it feels a little like the world has paused and theres nothing to do but read terrible news about the world state. This can naturally make us anxious and keep us anxious.

Again: There are no distractions, and even scrolling through social media in hopes of feeling connected can cause us to be drowning in COVID news that keeps the anxiety high.

The Solution

It’s hard, but turn off the news. Establish check in times where you can look for updates about everything related to the virus based on your specific needs. Some people may be okay checking in for fifteen minutes twice a day, while others may be better off getting relayed information from an informed friend once a week.

Instead of fixating on news and updates, focus on something that makes you happy. Play with your kids, or the cat, or your dogs. Read a favorite book or put on a comedy special on Netflix. Make yourself a great meal, or a delicious dessert.

Take time to meditate. If you’re new to meditating, apps like Calm can help you get the hang of mindfulness and soothe some anxiety.

No matter what, limit how much news and social media time you have daily. Cutting back on the negative can improve your mental health quickly, allowing for resilience.

It Cuts Off Access to Normal Workouts

There are multiple studies that demonstrate how beneficial exercise can be for mental health. The rush of endorphins after a good workout can reduce anxiety and depression while boosting your mood.

Unfortunately, shelter-in-place orders have cut off access to most peoples established workouts. Their in-person yoga classes have been cancelled, they can’t go boxing, and even the gym is out of the question. This can quickly start to ramp up anxiety and depression, as well as negatively impacting energy levels.

The Solution

No matter what your favorite workout entails, there are an enormous number of online resources that can help you keep your blood pumping at home. You can find paid programs and free YouTube videos alike that have full yoga sessions, boxing combos, barre lessons, body-weight exercises, and more.

For an added boost, consider looking for an online workout program that puts an emphasis on community. This can be a good way to meet more people and have positive social interactions; some, for example, may have private Facebook groups to consider joining.

Conclusion

Anxiety is high right now. Even those who normally manage their anxiety successfully may be struggling more than they typically do.

Ultimately, the coronavirus is a powerful reminder why resilience is so important. When you’ve learned how to manage anxiety through resilience, you’re able to more effectively ward off negative health impacts from unexpected events like the COVID19 shelter-in-place orders. You’re able to find new ways to adapt and power through hard situations, staying happy and healthy and ready to tackle whats next.

ALWAYS RISING ABOVE!

xoxoxo Dr. Twanna

I’m an ICF Professional Certified Coach (PCC) and career coach for Twanna Carter Professional & Personal Coaching, LLC. I failed my first career transition from the military so badly, it took me the next 10+ years to build my confidence and recover. I know what it feels like to struggle with imposter syndrome and uncertainty about my worth in the workplace. It’s why I am dedicated to empowering Black women. Helping them navigate change and uncertainty by providing them with the tools and strategies they need to be successful. Schedule a free 30-Minute Career Solution Call today.

Curated Reads: Essential Books to Add to Your Personal Library 

1. Melaninated Magic: 180 Affirmations to Nurture Your Soul and Unleash Your Black Girl Joy by Twanna Carter, PhD
2. I’m Not Yelling: A Black Woman’s Guide to Navigating the Workplace (Successful Black Business Women), Elizabeth Leiba
3. Stop Overthinking: 23 Techniques to Relieve Stress, Stop Negative Spirals, Declutter Your Mind, and Focus on the Present (The Path to Calm) by Nick Trenton
4. Influence: The Psychology of Persuasion by Robert B. Cialdini
5. How to Win Friends and Influence People by Dale Carnegie
6. High-Functioning Anxiety: A 5-Step Guide to Calming the Inner Panic and Thriving by Dr. Lalitaa Suglani
7. “Quiet: The Power of Introverts in a World That Can’t Stop Talking” by Susan Cain.
8. Unleash your career potential with our free library of resources. Access our free Career Resource Library today and start your journey to a more fulfilling career.
9. Taming Your Gremlin: A Surprisingly Simple Method for Getting Out of Your Own Way by Rick Carson
10. The Confidence Code: The Science and Art of Self-Assurance—What Women Should Know by Katty Kay & Claire Shipman
11. Stop & Shift: The Mindset Reset that Changes Everything by Karen Allen
12. Unapologetically Ambitious: Take Risks, Break Barriers, and Create Success on Your Own Terms by Shellye Archambeau

Read my latest blogs…

• 
  10 Signs You’re Ready for an Executive Coach (And How to Find the Perfect Fit)
  Are you feeling stuck in your career, unsure of your next move, or struggling to balance the demands of leadership with your personal life? For many Black women in executive roles, these challenges can feel isolating. The good news is you don’t have to… Read more: 10 Signs You’re Ready for an Executive Coach (And How to Find the Perfect Fit)
• 
  Mindful Leadership: How Executive Women Can Manage Stress and Lead Effectively
  In the final hours before a major presentation, Simone, a high-level executive, found herself in a familiar state of tension. As the clock ticked down, stress mounted, and her mind raced with the typical concerns: Will this be good enough? Can I balance everything… Read more: Mindful Leadership: How Executive Women Can Manage Stress and Lead Effectively
• 
  7 Hidden Habits That Are Secretly Impacting Your Stress and Success
  What Are Hidden Habits and Why They Matter You may not realize it, but certain hidden habits can significantly impact your stress levels. These unconscious behaviors often go unnoticed until they start affecting your productivity and well-being. Are you feeling overwhelmed, constantly stressed, or… Read more: 7 Hidden Habits That Are Secretly Impacting Your Stress and Success
• 
  5 Warning Signs You’re Lacking Vision Clarity—and How to Find Direction Now
  Have you ever felt stuck or uncertain about your next steps, even though you’re working hard and meeting expectations? It could be a sign that you’re lacking vision clarity. Knowing where you want to go and having a clear sense of direction can transform… Read more: 5 Warning Signs You’re Lacking Vision Clarity—and How to Find Direction Now
• 
  5 Simple Delegation Strategies That Empower Teams
  Are you finding yourself juggling too many responsibilities, wishing you could delegate more effectively? Proper delegation is more than just offloading tasks—it’s an empowering strategy that can elevate your team, encourage ownership, and build a collaborative culture. In this blog, you’ll discover five simple… Read more: 5 Simple Delegation Strategies That Empower Teams
• 
  Stress Management Secrets for Executive Women: 7 Practical Tools for Your Leadership Routine
  Why Rest and Stress Management are Essential for Executive Women Do you feel stretched too thin, balancing high-stakes decisions, managing teams, and meeting tight deadlines? Stress is a constant companion for many executive women, and without proper management, it can lead to burnout, poor… Read more: Stress Management Secrets for Executive Women: 7 Practical Tools for Your Leadership Routine
• 
  Reactive Leadership or Responsive Leadership. How Are You Leading?
  Do you often feel like you’re constantly putting out fires at work, responding to one crisis after another, and barely finding time to focus on your long-term goals? If so, you’re not alone. Many leaders—especially Black women executives—find themselves stuck in a cycle of… Read more: Reactive Leadership or Responsive Leadership. How Are You Leading?
• 
  How You Can Beat Decision Fatigue and Lead Confidently with These Hacks
  As an executive, you’re used to making decisions. Big ones, small ones, urgent ones—your days are often defined by the constant barrage of choices. But have you ever noticed that, by the end of the day, even deciding what to have for dinner feels… Read more: How You Can Beat Decision Fatigue and Lead Confidently with These Hacks
• 
  Rediscover Your Career – 3 Tips for Fulfillment
  Have you ever woken up dreading the workday ahead, feeling tired, unfulfilled, and questioning whether you’re on the right career path? If so, you’re not alone. Many professionals reach a point in their careers where the excitement fades, and the daily grind becomes more… Read more: Rediscover Your Career – 3 Tips for Fulfillment
• 
  Surviving the Toxic Boss: A Guide to Protecting Your Career
  Tension with a toxic boss can make even the most rewarding job feel unbearable. You’ve put in the time, effort, and commitment, but for some reason, you and your boss just don’t see eye to eye. Whether it’s constant miscommunication, feeling undervalued, or even… Read more: Surviving the Toxic Boss: A Guide to Protecting Your Career
• 
  7 Proven Steps to Crush Self-Doubt and Thrive in Your Career
  What is Self-Doubt? Do you ever feel like you’re not good enough or that you don’t quite measure up? You’re not alone. Self-doubt can creep in at any moment, but you don’t have to let it control your career or your confidence. By taking… Read more: 7 Proven Steps to Crush Self-Doubt and Thrive in Your Career
• 
  Is Your Boss Sabotaging Your Career? Learn How to Break Free from Workplace Toxicity!
  If you’ve ever felt like your boss is sabotaging your career? Working against you, constantly undermining your efforts, or creating an environment so toxic that you dread going to work, you’re not alone. Many professional women find themselves stuck in careers where their leadership… Read more: Is Your Boss Sabotaging Your Career? Learn How to Break Free from Workplace Toxicity!