We are six weeks into the COVID-19 shutdown in Connecticut. It is difficult to believe a month and a half have already passed. By now you are likely establishing a new routine, recognizing what works best for you after perhaps trying a few different approaches to your unanticipated work-from-home life. Despite the stressors related to work, health, and finances, you may be finding that in some ways you do not mind your new routine as much as you had originally thought. Perhaps you have more time to exercise now that you are not commuting. Or, as a few people have told me, perhaps you are appreciating the forced downtime and the break from an active social life, maybe even learning more about yourself in the process.

One positive I have consistently observed has been an increased awareness and appreciation of the importance of self-care among lawyers and other high-achieving professionals. People are more genuinely engaged with stress management and well-being interventions than ever before.

Right now, we all need to nurture ourselves as we navigate through unprecedented uncertainty and unknowns. Without self-care, we not only risk mental and physical health problems in the short and long term, but our productivity and performance at work, as well as our relationships and responsibilities at home will also suffer.

Remarkably, by virtue of the broad and wide-reaching effects of the pandemic, none of us is immune from stresses arising out of COVID-19. There is no shame in experiencing distress; whether and how you address your distress are key. Do you recognize when you have not taken enough time for yourself? Do you give yourself permission to slow down and take a break?

Personally, I generally have an optimistic outlook, have mastered dealing with uncertainty, and have a lot of tools in my self-care box. But a few times over the past six weeks there were days when I realized I had been so involved in developing a new routine and managing everything else in my world that I had not taken enough time for myself. When this happens, I acknowledge it and take the time I need. This might mean adding to my daily exercise routine another activity such as meditation, painting, creativity in the kitchen, pleasure reading or a virtual social hour with friends, among other strategies.

Take Control Through Structure

Working from home presents its own challenges, which for some may include more frequent interruptions and the absence of a dedicated workspace. In addition, a lack of structure and routines around going to and from the office can lead to working longer hours than you would otherwise. While some of the interruptions may be unavoidable, you can try to create more structure in your day by setting aside certain times for home-related activities, as well as developing a routine which includes set start and end times for work.

While you may not be able to strictly adhere to your end time, having it established will help you to think differently about what work needs to be urgently completed and what can wait until tomorrow. You can also incorporate mini-relaxation periods throughout your day (two to 10 minutes each), which can include deep breathing, meditation, progressive muscle relaxation, journaling, a brief walk outside, or laughter, to help you recharge and stay focused. Two minutes may seem like a very short period of time; however, taking four minute and a half to two minute mini-relaxation breaks involving deep breathing throughout the day has been shown to significantly reduce stress. Joking and laughing for a few minutes during a Zoom meeting with colleagues can alleviate tension for all and lead to a more productive time together, taking care not to offend anyone in the meantime.

Invest in Yourself

When was the last time you immersed yourself in an activity that was not related to work or family responsibilities, or other impacts of COVID-19? Did you truly escape and lose track of time, or were you just going through the motions? If the latter, ask yourself why this is: Are you engaging in the wrong activity? Or at the wrong time? Or perhaps you did not fully give yourself permission to take that time for yourself? For me, some activities that lead me to completely lose track of time include hiking, taking nature photos, painting, writing, pleasure cooking, or spending (virtual) quality time with good friends or loved ones. What activities do this for you?

Be Aware of Unhealthy Coping Strategies

One key here is to focus on behaviors and interests that will count when the world returns to normal. Ask yourself: "Am I engaging in healthy self-care behaviors?" During the current COVID-19 pandemic, people who struggle with substance use disorders or who have a history of substance use disorders are at risk of overusing substances or becoming addicted. Addiction experts are further concerned that people who do not currently have a problem with substances may develop a dependency or addiction over time as a result of the stress and trauma of the pandemic.

For those with existing substance use difficulties, it is important to engage your support network, and reach out for professional help if not currently connected to a provider. For others who recognize an increase in substance use, or urges to consume, it is vital to develop healthy alternatives for winding down, and possibly reach out to a mental health provider to develop healthy strategies for managing your stress and mood.

An Unavoidable Truth: Physical Exercise Makes a Difference

In the throes of uncertainty and chaos, the pull toward hibernation is strong. Apathy, withdrawal, ennui creep in to fill the social void. A reliable and available antidote: physical movement. Are you getting daily exercise? Exercise is a valuable stress reducer that also helps improve sleep.

Also, consider making a plan with an exercise buddy to increase accountability. It might be easiest to do this with someone in your household, but there are other options. Perhaps try to walk, run or bike with a neighbor while maintaining social distancing. You can connect with a workout buddy via video and talk while working out, even if you do not constantly view the screen. Or you can simply check in with each other at a predetermined start time, and then again when you have completed your workout of choice.

Sometimes stress is a signal to give yourself a break.

Don't Go It Alone—Tips for Battling Zoom Fatigue

When was the last time you connected with friends or colleagues for a virtual social hour? Social distancing does not necessarily mean social isolation, and maintaining social support is an important coping strategy.

At the end of a long day of virtual meetings, the thought of another virtual gathering with friends can feel tiresome. If you are experiencing Zoom fatigue, perhaps leave your screen open and video running, but allow participants to focus elsewhere at times throughout the gathering. Find a comfortable place in your home where you enjoy entertaining and simply relax. If the weather cooperates, consider sitting outside and taking in the surroundings while occasionally looking at your screen.

Sleep to the Rescue: Monitor Your Sleep Schedule

Sleep is a natural tonic, a necessary reprieve from daily stress; yet, stressful times can disrupt healthy sleep. What does your sleep schedule look like? Your sleep will be most beneficial if you maintain a regular schedule, getting up and going to bed at the same times each day. This may vary slightly from the times you usually follow when driving to and from work. Recognize how during times of stress we may occasionally need extra sleep and give yourself permission to go to bed early if you are feeling especially tired.

Financial Planning Instead of Worry

As stay-at-home orders drag on, many law firms and other businesses are feeling financially vulnerable. Difficult decisions are being made about jobs and compensation across the board, from the largest most financially sound law firms to the smallest.

During times of great uncertainty and lack of control, I remind people to focus on the things over which they do have some control. Revising your professional and personal budgets are not only important steps for planning ahead, but also provide a sense of control over your financial future during uncertain times. Begin by making lists of essentials, nonessentials and those things that fall somewhere in between. If you are a solo practitioner or small firm owner, researching and applying for state and federal financial support programs is another proactive way to plan ahead and reduce feelings of helplessness.

After engaging in a self-care activity, when you are feeling more relaxed, think about how you might modify your practice and use your skills and knowledge in new ways to meet the needs arising out of the current situation. Stress saps your creativity, which is why I recommend doing this when you are feeling rested and focused.

Self-Reflection on the Positives

As you continue to navigate your new normal, ask yourself what unexpected positives have arisen during this highly unusual time. Perhaps it is the opportunity for more quality family time, or the clean air, or something else that is meaningful to you. It may be something simple such as the ability to enjoy a leisurely cup of coffee from a favorite mug at your kitchen table before starting your day, instead of gulping out of a travel mug or paper cup on the way to work.

You can take this thought exercise one step further and consider the things in your life for which you are grateful. Again, they may be small things. Think of and write down three things right now, then consider continuing with a daily log of at least one thing for which you are grateful. Gratitude has been shown to help you reframe your situation into a more positive light, and as a result boosts your mood. Research has shown that if you express (either privately in your mind or in a journal or unsent letter, or directly in a letter or conversation) the reasons for your gratitude toward a person, you will experience even better results.

Science Supports Self-Care

Taking control, attending to sleep and exercise, redirecting worry into plans are all evidence-based strategies for health and emotional stability. More recent research evidence supports the value of practicing optimism. The scientific exploration of thoughts, behaviors and traits which are associated with resilience and thriving has been pioneered by Martin Seligman at the University of Pennsylvania. Notably, Dr. Seligman has acknowledged that he was neither an optimistic nor a grateful person for many years; rather, he had to learn both. Doing so involves changes in thinking and behavior, which then impact mood. Change is a process, and as such there is no quick fix. It is during challenging times such as these that we are forced to learn new ways of thinking and doing, and we have the opportunity for positive personal growth as we successfully meet the new challenges that face us.

Traci Cipriano, J.D., Ph.D., is a licensed psychologist and former practicing attorney who has been researching, writing about and providing training, consultation and coaching on stress since 2002. She is a member of the Connecticut Bar Association's Task Force on Lawyer Well-Being and the CBA COVID-19 Task Force. Email her at [email protected].