Chaos, COVID-19, and quarantine have turned our worlds upside down. Even the most disciplined individuals have found keeping a healthy routine challenging during the pandemic.

A wellness routine is precisely what’s needed to “induce calm and manage stress caused by unpredictability and uncontrollability,” said researchers at Tel Aviv University.

Stress can be deadly. According to the American Psychological Association, stress is linked to the six leading causes of death: heart disease, cancer, lung ailments, accidents, cirrhosis of the liver and suicide. More than 75% of physicians’ office visits are for stress-related ailments and complaints.

According to Wallet Joy, taking care of yourself is key to reducing stress. Practicing self-care might be more important now more than ever to preserve your mental and physical well-being. The counselors at North Carolina State University define self-care as “an approach to living that incorporates behaviors that refresh you, replenish your personal motivation and help you grow as a person.”

According to CNN, engaging in a healthy daily routine benefits both mental and physical health while boosting immunity.

“We need an internal structure because our lives have become totally unstructured,” Robin Foroutan, a New York-based integrative medicine dietician and spokesperson for the Academy of Nutrition and Dietetics, told CNN. “Starting your day with the same routine each morning can bring steadiness and calm to the rest of the day.”

Here are some tips:

• Get enough sleep. Most people feel better when they get sufficient sleep, Marysa Cardwell, a nutrition therapist and personal trainer, told CNN. Ideally, people should follow the sun: go to bed soon after it sets, and awaken when the sun rises. If that’s not possible, establish a cycle that’s right for you, allowing for seven to nine hours of sleep “to reduce the stress hormone, cortisol, and your adrenal load,” said Cardwell. The Centers for Disease Control and Prevention offers these tips for better sleep.
• Eat right. Cardwell suggested establishing regular meal times to prevent stress eating. Schedule in healthy snacks during the day to keep blood sugar levels steady. According to CNN, arranging shared meals with friends via Zoom has become increasingly popular and can reduce the loneliness and boredom of quarantine that leads to mindless eating. Plan your meals, experts told CNN, and include lean protein like fish, chicken or beans along with lots of vegetables and a small portion of carbohydrates.
• Exercise. While gyms remain on the high-risk list of places to reopen, there are workouts you can do online to keep in shape. Caldwell recommended aiming for 30 minutes of exercise daily which could include taking a walk, running or following a virtual dance class. Weight training is also important, she said, and even if you don’t have weights or resistance bands at home, improvise. “I use my kids,” she said. “I’ll do planks and have them sit on me.”

Self-care also includes engaging in pleasurable activities and hobbies such as knitting, taking a warm bubble bath, taking a tea break or other stress relievers, according to CNN.

“Make stress relievers like enjoyable activities non-negotiable right now,” Cardwell said. “Schedule these stress relievers into your day just like mealtimes and other obligations.”