After reading this article by Bryan Kim, University of Hawai'i at Hilo professor of psychology, Center for Sport psychologist Keino Miller, PhD, decided to share his self-assessment on how well he is following Dr. Kim’s Top 10 suggestions for improving behavioral and mental health as we all cope with the coronavirus crisis.

#1 Practice social (physical) distancing with aloha

• In Hawai‘i, we are not accustomed to keeping away from people we know. When we see a familiar person in public, we typically give a hug and stay to chat for a while. Therefore, social (physical) distancing will not come naturally for us and may even be difficult for many of us. My suggestion to overcome this hurdle is to mention social (physical) distancing when you see a familiar person. For example, you can say something as simple as “Aloha Aunty! Sorry, I’m practicing social (physical) distancing. How are you doing?…” This will let the other person know that you care about their health.

Keino: I am doing pretty well here. I generally greet neighbors with a wave or verbal acknowledgments, so this was not a huge change in my daily life. I try to be flexible and approachable, so whether its face to face or online, my goal is to make folks feel comfortable. The key is to be genuine.  

#2 Wash your hands often and keep clean the often-touched surfaces

• Health experts have repeatedly emphasized the importance of people washing their hands often and keeping clean the surfaces that are often touched (e.g., door handles, tables, chairs, smart phones, laptops) in order to keep the virus from being transferred to other people. Wash your hands with soap for at least 20 seconds and wipe surfaces often with appropriate cleaning tools.

Keino: This is not a problem for me most of the time. However, In the past I have been less diligent at cleaning surfaces when overwhelmed by work or other chores. I also tend to rush the Happy Birthday song, completing it within 15 seconds versus 20. I have tried to slow down and view this as an area of growth. 

#3 Social (physical) distancing does not mean emotional distancing

• It is okay for one to be practicing social (physical) distancing but maintain emotional closeness in the public. Social (physical) distancing does not mean you cannot stay for a chat with a friend and relatives. Just keep 6 feet away from each other.

Keino: This is certainly a good reminder as close friends, family, and even co-workers can provide a great opportunity to explore / express social connections. Today, I try to engage in emotional closeness on my less frequent runs to the grocery store, however I need to remember to use self-checkout!

#4 Care for our kupuna

• At this time of social (physical) distancing and quarantining, our kupuna are most vulnerable for experiencing a sense of isolation and loneliness. Reach out to them via a phone or perhaps even video-chat with them and see how they are doing and if they need anything.

Keino: Kupuna (grandparents/elders) can be a significant source of socioemotional grounding. For those who are close with their kupuna, this could be a difficulty time. While technology has significant advantages, it can be a struggle for some. I find FaceTime and WhatsApp to be very quick and easy to use. That said, my hope is that technology would provide even more dynamic conversations using emojis, filters, and candid photos. This can be similar to being away from home during the holiday, so be CREATIVE & FESTIVE!

#5 Care for our young ones

• Children can see that our world has changed. It is important to explain to them honestly and in ways they understand the reasons for these changes and reassure them that we will be okay. At times of difficulty, children look to adults for a sense of protection and safety. We must provide this important psychological need to them. Talk to your young ones and assure them that we are doing things to help all of us and as long as we keep doing them, we will be okay.

Keino: I have a teen and tween who act as if nothing bothers them, so take this with a grain of salt. Presently, they are working to navigate their new academic reality (online middle school). As for me, I have found that virtual classrooms can be frustrating to navigate for the uninitiated — but so far so good. Beyond home schooling, we talk openly about the importance of health and hygiene. We also have had significant conversations around family values. As I think about my friends and their children, I think that this time offers a wonderful opportunity to revisit, pass down, and / or create new family traditions with young ones.

#6 Reach out to others for support

• In this time of turmoil and social (physical) distancing it’s easy for people to feel isolated. Reach out to others through the use of video-communication platforms such as Skype, Facetime, Google Meet, and Zoom. Perhaps even plan a social gathering among family and friends over videoconferencing. This is especially helpful if you need to express your thoughts and feelings about what is going on. Communicating with trusted others about what you are experiencing inside can be incredibly therapeutic.

Keino: This is what I am doing tonight! My first attempt was a flop, no one was available. I hope tonight is better, if not, there is always Friday!

I recommend polling your group to determine the best times for a virtual gathering. Also, find out who has the best playlist and enjoy! Music and laughter are essential to stress reduction, especially in a place like New Orleans.

#7 Obtain accurate information, limit the amount of stressful information, and stay away from the real fake news

• In these rapidly changing times, we seek information to gain a better sense of control. However, some of the news you hear may be even more distressing, especially if they are not true. Even if the news is true, too much negative news will increase your anxiety. Identify news sources that you know are valid and credible and set a limit as to the amount of negative news you view, especially if the news sources are repeating the same information. Seeking out positive news, such as neighbors supporting neighbors, can be helpful.

Keino: Find a trusted source and stick with it! There is a preponderance of information out there so be cautious. For some, even daily updates can be triggering. Monitor your anxiety level and pull back when you feel that you’ve reached your peak. Also, information should help you feel aware not anxious. If you find yourself feeling overwhelmed, it might be time for social engagement (see above).

#8 Exercise is therapeutic and physical care is important

• It is not easy to stay home for a lengthy period of time. How about exercising at home or even walking around the block (while practicing social [physical] distancing)? You will feel less stressed and more relaxed. Related to exercising, take care of your physical health through good nutrition and sufficient amount of sleep.

Keino: Great point of emphasis. I have a pretty standard push-up / sit-up daily routine. These are great basics along with deep knee bends and yoga. If you haven’t tried yoga, there are lots of good YouTube videos for beginners. Remember, you don’t need any weights or equipment to establish a healthy exercise routine, all you need is WILL. I found this helpful poster from The Washington Post demonstrating workout-at-work tips. They work just as well in a home office.  

#9 Laughter is healing

• Find sources of laughter. Humor and laughter are therapeutic and will make you feel better.

Keino: For over a decade I have used comedy as my primary stress relief. Laugh often and don’t be afraid to let yourself go! There are plenty of good comedies that you can find on many different platforms. I would only ask that you don’t judge a book by its cover. If you see something off the wall or weird, give it a click, you might be surprised. Or, tune into my favorite classic: Family Guy! It’s never let me down.  

#10 We are in this together!

• Share the importance of social (physical) distancing and home quarantining to everyone around you. We need everyone to work together to fight this virus. Given Hawai‘i’s strong tradition of ‘ohana and sense of community, I know we can do this!

Keino: For some, the COVID-19 pandemic might challenge how we see ourselves and our communities. As a 300-year-old city, New Orleans has stood the test of time, disease, and the Mighty Mississippi. What makes cities like New Orleans great is the unyielding determination of its people. When this time has passed, I will continue to acknowledge the vibrancy and spirit of New Orleans and its wonderful people. I hope that you will embrace your community as well.

Stay safe and aware,

I.S. Keino Miller, Ph.D.