Since the spring of 2020, most of us have been following the CDC’s advice to stay home as much as possible to slow the spread of COVID-19. Many of us have shifted to working from home, making more homemade meals and finding ways to have fun without leaving the confines of our home.

While self-isolation is a safe way to avoid getting sick from COVID-19, there are some dangers of staying inside to be aware of! It’s been noted that more and more people are feeling stressed, anxious and depressed about the impacts of the virus and struggles with job and/or family responsibilities. This can have a major impact on everyone—especially those dealing with chronic or acute pain conditions. Today, we’re going to walk through the impacts of self-isolation during COVID-19, tips on how to cope and recommendations for managing pain from home.

 

COVID-19 Impacts & Self Isolation

As we’ve mentioned, there are some risks to extended quarantining. A few of these negative impacts include:

• Depression
• Anxiety
• Feelings of loneliness or loss of connection
• Weight gain
• Weakened endurance and strength
• Increased pain

You may begin to experience a downward shift in your physical, mental and emotional well-being during self-isolation. Our pain doctors in Bedford TX (locations also in Benbrook & Lewisville TX) recommend incorporating a strong wellness program at home to stay healthy and continue to gain relief from your chronic pain symptoms.

 

Healthy Physical Habits

• Regular Exercise: Physical activity plays a big role in disturbing the cycle of pain. It helps to increase mobility and improve blood flow which can greatly benefit many chronic conditions. You don’t need any fancy gym equipment to get started—begin by simply taking walks around your neighborhood, doing light stretching or other gentle activities such as yoga, Pilates or tai chi. Check out this 10-min YouTube workout video aimed at getting you moving while being easy on your joints.
• Stick to a Meal Schedule: We know how tempting it can be to snack all day or indulge in sweets while spending so much time at home. We recommend incorporating a meal routine filled with healthy foods to keep your body nourished and feeling good! Avoid processed foods that are high in sugar and salt. We also encourage you to stay hydrated—try keeping a bottle of water near you throughout the day.
• Practice Good Sleep Hygge: Have you experienced a lack of sleep during self-isolation? You’re not alone. We all need a little more hygge in our lives. (Hygge is essentially the Danish concept for coziness in case you didn’t know.) We suggest the following to achieve more hygge in your sleep life:
  • Limit caffeine
  • Limit alcohol intake
  • Turn off electronic devices 1 hour before bed
  • Take a hot shower or bath before bed

  

Maintain Mental Health 

Your health involves so much more than just your physical well-being. Keeping up with your cognitive and emotional health is also imperative during extended periods of self-isolation. It can take a major toll on your mental state when you’re spending several hours alone day after day! If you’ve experienced rising anxiety, depression or a loss of connection, we urge you to reach out to a trusted therapist. There are many therapists who specialize in pain psychology and offer meeting with patients via video or phone chats.

Here are a few other ideas for maintaining your mental health from home:

• Meditation & breathing work
• Journaling
• Read a book
• Work on a puzzle
• Explore something creative such as art, writing or music
• Positive social interactions: call a friend or family member
• Limit your screen exposure: take dedicated time away from your phone, computer and TV
• Listen to inspirational podcasts

  

Follow Your Pain Care Routine

It’s important to stick to your normal pain care routine as much as possible. For example, if you are on a treatment program for your fibromyalgia or other condition, keep at it during self-isolation! This means taking your medication, keeping up with your physical therapy and following any other advice provided to you by your pain care team.

 

See your Pain Care Provider in Bedford TX

The pain doctors at the Comprehensive Pain institute know how overwhelming the changes surrounding the COVID-19 pandemic can be on anyone suffering from chronic pain.  If you’re ready to seek help for any chronic or acute pain condition, reach out to your care team—we have pain clinic locations in Bedford, Benbrook & Lewisville Texas. Our pain specialists are trained in the evaluation, diagnosis and treatments of all different types of pain. We are here for you!

Get in touch with us by calling 972-219-1339

Disclaimer: The information contained in this article does not constitute medical advice, nor does reading or accessing this information create a patient-provider relationship.  Comments that you post will be shared with all visitors to this page. All comments are not governed by HIPAA and you should not post any private health information.