As the pandemic marches into its sixth month, with no end in sight, the forced isolation it brings has started to take its toll. While shelter-in-place orders result in some of us sheltering with family or roommates, others of us end up sheltering alone. 

The psychological difficulty posed by isolation and loneliness is well-documented. Thus, while safeguarding our physical health and fighting the spread of COVID-19 in our community is critical, it is equally important to take active steps to safeguard our psychological health while isolating.

Here are a few ideas for behaviors that can help you thrive during this time:

1. Learn (or share) a skill.
   Learn a new language (try the free Duolingo app). Educate yourself about the world on Wikipedia. Check out courses on Skillshare, Masterclass, or Udemy. Follow tutorials on YouTube. This is a great time to learn something new! Or do you have expertise in an area? Maybe it’s time to share it!
   
2. Listen to podcasts.
   Podcasts often involve groups of people having long-form conversations, and listening can feel like being part of the conversation. Choose several podcasts about topics that interest you, and listen routinely. Make sure you choose positive, uplifting podcasts to incorporate into your day. Download Apple Podcasts on your iPhone or the Podbean app on your Android phone, and start searching for topics that interest you. Here are a few fun options:
   • Wait, Wait, Don’t Tell Me – NPR humor podcast about the week’s news.
   • Short Wave – A daily science podcast.
   • Conan O’Brien Needs a Friend – Conan interviewing celebrities.
   • The Story Geeks – Discussions of science fiction, fantasy and comic book movies.
   • Hidden Brain – Audio essays on why we do the things we do.
     
3. Pick up the phone.
   Our culture has gotten out of the habit of talking on the phone, often favoring text messages, emails, and social media interaction. However, none of these options offer the same level of social connection as hearing another person’s voice. Until this pandemic is under control, it’s time to dust off the old-fashioned social phone call! 
   • Don’t have anything new to talk to your friends and family about? Check out the game “Vertellis”, which offers “conversation cards designed to get you past small talk and have genuine conversations.”
   • Make a list of the people you care about. Call and verbally connect with one person per day.

4. Video messaging.
   WhatsApp, Zoom, Facetime, and Google Hangouts all offer video chatting options. Also check out Marco Polo, a messaging app that allows you to record and send video messages to your loved ones that they can respond to at their leisure. It’s great for connecting with friends or family in different time zones and keeping connected with others in a way that fits into their schedule, without the time pressure of coordinating a phone call.

5. Use this time to recover.
   Do you have hurts, hangups, or habits that get between you and God, or between you and other people? Are you struggling with anger, codependency, anxiety, or past abuse? This is a great time to work on yourself.
   • Consider Celebrate Recovery: Many branches of Celebrate Recovery are open and helping people over Zoom. Here in Reedley, Celebrate Recovery meets on Monday nights at https://redeemerscr.online.church/ at 6:30 p.m.
   • Connect with a Counselor: Connect with a counselor for online therapy sessions. https://www.betterhelp.com/
   • If you need someone to talk to 24/7, there are resources here: https://idontmind.com/findhelp
     – NATIONAL SUICIDE PREVENTION LIFELINE – 1-800-273-TALK
     – CRISIS TEXT LINE – Text IDM to 741741

6. Record your life experiences.
   This is a time to take a break from busyness and reflect. You have hard-won wisdom and memories. Use this time to record them!
   • Consider a journal like this one, “My Life Story – So Far” https://www.uncommongoods.com/product/my-life-story-so-far
   • Or simply open up a Word document or a notebook, look up “journal prompts” on Google, and answer one question each day.
   • If you don’t want to write, try recording videos on your phone instead.
     
7. Adopt a pet.
   This might be a great time to adopt a dog or cat from a local shelter! The benefits of pet ownership for happiness levels are well-documented.
   
8. Limit social media and news.
   Increased time on social media and partisan news consumption are positively correlated to unhappiness. Replace the illusion of connection over social media with actual phone calls. Choose news sources that provide balanced media coverage, and limit your time on them.
   • Consider setting yourself a timer.
   • Consider The Flip Side newsletter. https://www.theflipside.io/

9. Write letters and cards.
   Letter-writing is another long-dormant habit that it’s time to dust off. If you take the time to write letters of appreciation to the people in your life, they could become treasured keepsakes, while keeping you focused on the positive.
   
10. Count your blessings.
    Every day, take time to record blessings in your life! Then go back and re-read your list frequently.

11. Get creative.
    Create something. Write short stories, pull out those paints, tackle that novel. Now is the time to do it!

Isolation does not have to be negative. If we take some of these intentional steps, we might just come out of the pandemic stronger than ever.

The holidays have come and gone and now we may be facing the added pounds from all those Christmas goodies. There can be a feeling of disappointment or even disillusionment as we pack away the Christmas decorations. Those New Year’s resolutions are already a challenge to keep. Maybe we can look to food to improve our mood and avoid further negative thought. .

We have all heard that eating a healthy diet can help cut the risks of illnesses especially as we age. Now studies are showing what we eat can affect our mood. I am part of a task Force at Sierra View Homes Retirement Community to study and provide healthier, plant based and protein meals for the Sierra View residents.

There is a strong connection between your brain and your gut. When you are depressed the level of healthy gut bacteria goes down. A healthy gut builds the good chemicals in the brain. Neurotransmitters like norepinephrine, gamma-aminobutyric acid, serotonin are created in your gut. It is important to have good food to keep up your gut health and produce these important brain chemicals.

Studies have been done on diets high in ultra-processed foods. Sodas, instant soups, pre-made and pre-packaged foods tend to lead to obesity and cardiovascular disease. The European Journal of Nutrition examined the diets of almost 15,000 people. They found the people who ate the most ultra processed foods had a 33 percent higher risk of depression than those who ate only minimal amounts. The ultra-processed food have little nutrition such as omega-3 fatty acids and B vitamins that provide brain health. They also are full of sugar and additives that feed the bad bacteria in your gut. The findings show there is a higher chance of depression when this diet is followed.

There is more to mood maintenance than just eating the right food. To have good mood hygiene we need to look at some nutrition strategies:

• Eat regular meals and snacks at the same times every day. This helps keep your blood sugar levels even. Eating regularly helps keep your body fueled and your gut health in top working condition.
• Don’t skip meals. When you skip a meal it is easy to over eat at the next meal. Have you heard the term “Hangary”? The combination of hungry and angry.
• Avoid carbohydrates and junk foods with high sugar content such as candy and soda etc. Sugar creates blood sugar spikes that can have a serious effect on your mood when the sugar spikes wear off.
• Eat foods that boost mood such as protein. Protein helps to slow the absorption of carbohydrates. It also improves your gut health and therefore increases good brain chemicals. Vitamins such as vitamin D, the sunshine vitamin, give the brain a good boost. Folate helps to ward off depression. Foods such as broccoli, lentils, oatmeal, oranges, and dark leafy greens provide folate. Also, B-12 found in cottage cheese, lean beef and salmon give the brain a feel good boost.
• Eat foods that contain soluble fiber, like complex carbohydrates. These can slow the absorption of sugar into your bloodstream and increase serotonin the “feel good” chemical. Both work to help maintain a good mood. Complex carbohydrates can be found in oats, beans, pears, peas and Brussel sprouts.

There is a strong connection between food and your mood. By combining strategies for eating regularly with foods that may have a positive effect on your well-being you can develop a plan for feeling better in the New Year.

The seven wonders of the world are not places, but…

Laughter is contagious. It is a way to create friendships and give everyone the opportunity to be part of something. Recently, I visited the Sierra View Homes Kings Canyon Dining Room during the evening meal. As I encountered the people at each table, I asked for a “good Joke.” I said I was writing an article about humor and its effects on people and I needed some jokes to add to the mix. There were smiles all around and then the person who always has a joke ready responded “You know I have had several good years in my life.” but they were all tires.” It took a moment for that one to sink in but as each person at the table got the meaning of the joke, you could hear the groan and laughter. All of us knew about Goodyear Tires. I thought it was a good joke and repeated it at several tables that evening. Each time we all enjoyed the laughter.

Laughing makes people feel good. Studies show that laughter boosts the immune system and triggers the release of pleasure-inducing neurochemicals in the brain. The brain then releases powerful endorphins, which are morphine-like compounds that reduce pain, increases our sense of well-being and improves the amount of oxygen in the bloodstream.

Laughter helps to create a positive mood. You cannot stay angry while you laugh. Anxiety and tension release giving way to good feelings. Laughter can become a temporary vacation from everyday problems. Your sense of humor is one of the most important tools you have to enhance your mood and support good health.

If you laugh easily and are pleasant natured you will find people will want to be around you. Being able to laugh at yourself adds to your appeal to those around you.

Laughter stimulates memories and improves mental acuity in the population that have a dementia diagnosis. Studies show clowns clowning around with people help improve memory, language and communication. Maybe it is the red nose that enables these folks to reach back in their memories and bring those memories to the present.

Some of us have to work at laughing and some of us laugh easily. I have a few suggestions on how to work on increasing your ability to laugh.

Do you smile often? If you smile easily, you have a good start in a great sense of humor. Smiling is contagious just like laughter and instantly creates a warmth and a feeling of enjoyment. People gravitate towards people who are smiling. Practice smiling at the people you meet. See if they will smile back at you. You might be surprised at how good this makes you feel.

Counting your blessings helps you look on the brighter side of life. I encourage you to write down your blessings and add to the list as you encounter new ones. This activity will keep you from dwelling on what is wrong in your life and encourage you to search for positive things to add to the list.

You can watch movies or TV shows that make you smile. “I Love Lucy” is a TV show that comes to mind. Some people make a hobby of collecting jokes. I found out the resident who is always ready with a joke collects jokes so he is ready to tell a new one. There are humorous books to read and then there documentaries such as the one Carl Reiner hosted. The documentary is titled, “If you are not in the obituary, eat breakfast.” Famous elderly people talk about how humor has kept them heathy and has helped with their longevity. Mel Brooks, 93, and Betty White, 97, are a couple of the people interviewed.  

I have noticed if I am in a jovial mood with a ready laugh the people I meet easily and quickly relate to me. It is easy to strike up a conversation and people feel comfortable talking with me. They are ready to share a laugh with me. It seems like everyone is waiting for a smile and/or a laugh.

So, have you heard this one? “An elderly gentleman had serious hearing problems for a number of years. He went to the doctor and the doctor had him fitted for a set of hearing aids. This allowed the gentleman to hear very well. The elderly gentleman came back to see the doctor a month later. The doctor said, ‘Your family must be really pleased that you can hear again.’ The gentleman replied, ‘Oh, I haven’t told my family yet, I just sit around and listen to the conversations. I have changed my will three times!’“

P.S. If you need another emergency dose of good feels, just spend some time scrolling through the Creative Commons image search category “LAUGHTER.” So joyful it’s impossible not to smile!