Dealing With Coronavirus & Shelter-in-Place Mindfully

Quick answer: Dealing with shelter-in-place mindfully means building a structured daily routine—morning meditation, limited and intentional news intake, self-care, staying connected, and present-moment awareness. Structure and small daily goals reduce uncertainty, which can ease anxiety and depression during a stressful, isolating time.

Spring is here—new vegetation growing, flowers blooming, colors appearing everywhere. Even during the coronavirus outbreak, the Earth is resting and renewing itself, inviting us to take a deep breath and do the same. The Austin Mindfulness Center invites you to practice living this season mindfully: take the time that has been created for you to slow down, be aware, and breathe.

Why do I need a routine while sheltering in place?

Because a routine gives your day structure—and without it, it's common to lose a sense of focus and direction.

Organizing your time and establishing small goals through the day can increase your sense of efficiency and productivity, which reduces feelings of uncertainty and can lead to a reduction in anxiety and depression. Here are five tips to build into a mindful daily routine.

How do I start the day mindfully at home?

Begin with 10–20 minutes of morning meditation before breakfast and before your activities start.

One of the greatest benefits of meditation is the reduction of stress and anxiety. If you haven't meditated before, guided meditations and introductory mindfulness courses—like the free resources from Austin Mindfulness Center—are an easy on-ramp. If anxiety feels bigger than a practice can hold, anxiety counseling can help.

How can I follow the news without spiraling?

Inform yourself mindfully: choose one or two reliable sources, spend 20–30 minutes with them, then stop for the day.

After reading the news, seek out some good news as well—stories of communities and the planet recovering. Then take a deep breath and, with your mouth open, exhale all of your worries. You are now informed. Continuing to read news throughout the day inundates your mind with problems and primes the anxious brain.

What does self-care look like when I'm stuck at home?

Start your daily routine as usual, as if you were leaving for school or work.

Shower, brush your hair and teeth, and dress comfortably. Prepare a nourishing breakfast and take the time to eat it without distraction. A self-care routine gives you a sense of normalcy and predictability—you start your day as usual, ready for the next step.

How do I stay connected while physically distant?

Use technology deliberately: over-communicate with your work team, and choose one friend, family member, or loved one to call or video call regularly.

Ask colleagues how they're doing, offer support, and ask for help when you need it. Times like this can actually enhance our desire and ability to connect with others—use that to support your mental health. The person you call may be hoping to hear from someone, too. And if you need more support than a phone call, online therapy across Texas brings a therapist to wherever you are.

How do I keep the whole routine mindful?

Whatever your routine is, anchor it in the present moment: take a deep breath, and notice your surroundings, your body, and your feelings.

When thoughts arrive about the past ("I should have done this") or the future ("What will happen if..."), notice them, let them go, and return your attention to your breath and the present—describe to yourself where you are, how you feel, what you're doing. Inhale, exhale, and repeat with each new thought. Try not to judge your feelings and reactions; acknowledge them and allow them to come and go. Anxiety, frustration, even sadness are natural reactions to an unnatural situation.

Slowing down, together

A mindful shelter-in-place routine—meditation, intentional news, self-care, connection, and present-moment awareness—turns an uncertain season into an invitation to slow down and breathe. We extend care and kindness to you as you navigate hard seasons, and remind you to practice compassion for those around you and in our global community.

Getting started. If isolation, worry, or low mood is weighing on you, you don't have to manage it alone. Our anxiety counseling team can help—in person in Austin or online across Texas.

Frequently asked questions

How much news should I consume during a stressful event?

Limit yourself to 20–30 minutes a day from one or two reliable sources, then balance it with some good news. Checking headlines all day inundates your mind with problems and primes the anxious brain.

Does keeping a routine really help with anxiety?

Yes. Structure, organized time, and small daily goals increase your sense of efficiency and reduce uncertainty—which can lower both anxiety and depressive feelings during disruptive periods.

What if I feel anxious, frustrated, or sad while stuck at home?

Allow those feelings to be present without judging them. They are natural reactions to an unnatural situation. Acknowledge them, let them come and go, and return your attention to your breath and the present moment.

Get started with a therapist at Austin Mindfulness Center—in person in Austin or online across Texas.