Between the endless onslaught of coronavirus-related news coverage, feelings of isolation, and economic upheaval, there are few people who haven’t experienced some sense of anxiety, depression, or stress. For many families, the COVID-19 crisis has also spurred a whole new set of responsibilities. Parents may be juggling homeschooling their children while attempting to work remotely, and everyone is ensuring they don’t run out of household essentials.

No doubt, this pandemic is affecting everyone differently. Some people’s anxiety swells until they feel paralyzed with fear of the unknown. The stress of stagnation can cause some people to snap at their loved ones. The depression of being unemployed can make it hard to get out of bed in the morning or afternoon or evening.

But as we navigate through the unknown, it’s essential that we stay mindful of what we can and cannot control. By doing so, we can minimize the psychological strain of the COVID-19 crisis. To help you regain a sense of control over your mental state, we’ve highlighted seven ways to stay mindful amid this pandemic.

A Quick Review of Mindfulness

Mindfulness is being fully cognizant of yourself (both mentally and physically), your environment, and the present moment. Through this improved sense of self-awareness, we can react and respond more appropriately to a given stressful situation, in this case, the COVID-19 crisis.

When we let the fear of the pandemic infiltrate our lives, we often forget to, well, live. This statement is not to say that it’s wrong to feel scared, sad, or stressed. In fact, you should acknowledge those feelings without judgment, and then take small steps to replace them with positive feelings. Here are seven actionable initiatives that you can do today.

1) Unplug From News Sources and Social Media

During a pandemic, it’s essential to stay updated. But starting each morning, afternoon, and evening with a check-in on the latest number of reported cases of COVID-19 may not be in your best interest. It’s like getting blasted with a firehose of pandemic data, traumatic images, and, at times, false or inaccurate information.

Furthermore, every time you hear alarming news, it activates a fight-or-flight response and floods your brain with cortisol. Unplugging from your smartphone, computer, and TV for most of the day gives you time to process your thoughts without a constant barrage of statistics that can be frightening and anxiety-inducing.

Consider setting a specific time of day that you allow yourself to check the news on COVID-19. We recommend the afternoon or evening, to allow you to have a calmer morning. Pro tip: Deactivate your smartphone’s news story notifications for the best benefit.

Also, carefully evaluate the sources from which you’re getting your news. Many social feeds sow misinformation, which can heighten anxiety. We recommend the Centers for Disease Control for accurate information about the coronavirus.

2) Foster Your Relationships

While it may feel good in the moment to binge Netflix shows, go down YouTube rabbit holes, and scroll your social media feeds, it can leave you feeling even more isolated and empty inside. That void is all too easily filled with stress and anxiety.

Instead of engaging in solitary activities, engage with your friends, family, and/or significant other. Play a board game or put together a puzzle with your kids. FaceTime family members who you haven’t connected within a while. Take a walk with your significant other if you have one.

Stay mindful of your thoughts during these activities. Many of us have formed a mild addiction to our devices. If you find yourself eager to plug back in, steer your brain back to the present conversation or activity.

3) Create Boundaries Where Necessary

On the flipside of tip number two, conversations with some people in your social circle—possibly even your relatives—may increase your stress level, especially if they’re anxious.

While it’s critical to help them vent, try setting a time limit to listen to their fears—say 15 minutes once or twice a week, and then change the subject to something you’re grateful for or some positive news. Oftentimes, you’ll find that your positivity can ignite positive thoughts for your friends and family as well.

Many of us are in much closer quarters than we’re used to due to stay-at-home orders. Because of that, we don’t have the time alone that we used to. If you feel like you need some me-time, communicate with your family, friends, or anyone else you’re quarantined with about how you’d like a specific time of the day to be alone for a few minutes.

If you’re quarantined without others, you may have more intense feelings of isolation. Consider using video conferencing software such as FaceTime, Zoom, or Google Hangouts to set up happy hours and/or schedule regular times throughout the day or week to touch base with your friends and family.

4) Find a Way to Help

Resist the urge to overbuy and online shop to feel a sense of accomplishment. In fact, it’s better to buy only what you need to help ensure everyone has what they need.

If you know elderly folks, be it neighbors, friends, or family, who are having a difficult time making it to the store, give them a call each week to make sure they’re stocked up on the essentials. To follow social-distancing best practices, drop off care packages at the door.

For many people, there is a lot of financial uncertainty. However, if you’re able to, consider donating to charities you believe to be worthwhile. Drop by Charity Navigator to find the most trusted charities. There are a multitude of nonprofits that are helping to battle COVID-19 by supporting the medical professionals on the frontlines.

Engaging in meaningful activity can override feelings of helplessness. Some people are writing positive messages in chalk at the end of their driveway to encourage passersby. Children throughout the world are placing colorful rainbow pictures in windows. Every little bit of positivity helps.

5) Look For Ways To Create Joy

You may have more time on your hands if your employment status or social calendar has changed. Try to embrace this new space in your life for creative pursuits.

You might have a novel you’ve meant to crack open or a musical instrument that you once enjoyed playing. Maybe it’s time to start trying out recipes from that stack of cookbooks on your shelf. Perhaps you’ve always wanted to try gardening, or take an online class. Find a way to create happiness.

However, if you’re juggling work with homeschooling your kids, you may have less time than you had before. If that’s the case, consider that this is a new opportunity to connect with your children on a deeper level. Cook with them, read to them, play with them, sing with them, and teach them something they won't learn in school.

6) Exercise and Eat Right

Getting your body moving and your blood flowing can make you feel better. Simply taking a walk can reset your mood. The Mayo Clinic says doing 30 minutes or more of exercise daily, three to five days a week, can “significantly improve depression or anxiety symptoms.”

Be mindful of why, when, how much, and what you’re eating. Grabbing a snack out of boredom is dangerously easy. Do a check-in with your stomach to determine if you’re really hungry. We recommend drinking a full glass of water first. If you’re still hungry in 10 to 20 minutes, your stomach is probably sending you the right signals.

Secondly, watch out for late-night binges. Be mindful of your bedtime, and stop eating two to three hours beforehand.

Third, be mindful of your portions. The best way to do this is by “plating” all of your food including snacks. For instance, don’t eat straight from the bag of chips—pour them in a bowl. Avoid taking the sleeve of cooking with you to the couch; rather, put two on a small plate.

On the note of snacks, be careful how much sugar you’re ingesting. A sugar-crash is very much a real thing, and it can intensify stress, anxiety, and depression. Plus, eating too much can affect the quality of your sleep and energy levels.

Finally, limit the amount of caffeine and alcohol you’re drinking. If you currently have a lot of downtimes, it may be tempting to “drown your sorrows,” but there are better uses of your time and ways to regulate your emotions (friendly reminder: we’re giving you seven of them in this article!).

7) Create an Affirmation

Mantras and affirmations are positive statements that can help you overcome negative thoughts and direct your attention in a constructive direction. Repeat a phrase or sentence in the present tense, as if you already are or already have what you desire. For instance, “I am well,” or “This too shall pass.”

*Seek Support If You’re Having a Mental Health Crisis

If you’re having extremely intrusive thoughts, that include self-harm, reach out to a medical professional. For more resources, contact your doctor or contact the National Alliance on Mental Illness (NAMI). You can leave a message on the NAMI HelpLine, (800) 950-6264.

If you need immediate help, NAMI’s Crisis Text Line is open twenty-four hours a day, seven days a week. You can also text “NAMI” to 741741.