As the weather gets colder and more people begin to gather indoors, it’s important to know how to keep yourself healthy, both physically and mentally, this winter. Keep these tips in mind to stay safe while living and working in tight spaces with roommates or colleagues.
- Keep track of your “pod.”
Keep track of where the people you live with go and who they see, so that if someone becomes sick, others who may have been exposed can be easily notified that they should get tested and quarantine.
- Talk about expectations
Have a conversation with your family or roommates about expectations when it comes to mask wearing, gatherings and have a “game plan” if someone in your residence becomes sick. Try to come to an agreement on what is most comfortable for everyone.
- If your roommates aren’t following CDC guidelines
If the people you live with are attending large gatherings or if they are not wearing masks when they spend time with others indoors, try to steer as clear of them as possible. When you must be in the same room, wear a mask and try to stay at least 6 feet away from them.
- Going to the office safely
If your employer has asked that you return to work in person, your office should be following all CDC guidelines. Employees should be seated at least 6 feet apart from one another, masks should always be worn unless eating or drinking and the space should be regularly cleaned. If a coworker falls ill, all employees who have had contact with that person should get tested and quarantine for 14 days.
- Working from home safely
Much of the workforce has been working from home for many months due to the pandemic. Living and working in the same, often small, space can cause feelings of depression, anxiety and always being “on”. To mitigate stress, try to create a routine and stick to it as well as setting boundaries for when you will clock in and clock out. It is also helpful to try to create a workspace that is separate from recreational space, even if it’s in the same room.
- Managing Mental Health
There have been heightened rates of anxiety, depression and substance abuse since the pandemic began. Some best practices for managing stress include unplugging from social media for a week, try sharing your feelings or worries with a loved one, write in a journal or create a vision board or a gratitude list. Try practicing whatever “self-care” means to you, perhaps it’s reading a book, playing an instrument or drawing. Learning something new like a language or a recipe can be helpful too. If your anxiety, depression or substance abuse become unmanageable, seek medical care.
- Managing Physical Health
While spending more time at home during the pandemic, it’s especially important to maintain your physical health. If you had an exercise routine before the pandemic began, try to keep it up. If you did not, try building a walk into your schedule a few times a week. It’s also very important to maintain a healthy diet with foods that nourish you rather than junk food that will make your blood sugar spike and then crash. Additionally, make sure to maintain a healthy sleep schedule because you will feel your best with 7-8 hours of sleep nightly and a regular bedtime. Managing your physical health is critically important during a pandemic because should you catch the virus your body will be better equipped to combat it.
By Dr. Christopher Freer, DO, Clinical Chairperson of Emergency Medicine at RWJBarnabas Health