Affordable Ways to De-stress During a Pandemic

It’s been over 5 months since our country first shutdown from coronavirus and many of us are still dealing with the impact. This global pandemic has affected our lives in countless ways and may continue to do so for quite some time. The rapid changes we’ve been forced to make can add anxiety to our already hectic lives but here are a few affordable ways to de-stress during this pandemic.

1. Therapy and Meditation. As a medical professional who is always trying to find ways to maintain my mental health, I’m a huge fan of therapy and medication. I explain my support for therapy in a previous post, but in short, therapy can be helpful for anyone. Therapy helps us reflect on our lives and examine how certain events in our childhood may have affected the thoughts and behaviors we have today. It also helps us understand how our relationships, personal goals, lifestyles, and beliefs influence almost everything we do. Going to therapy can equip us with the tools to overcome some of our past traumas and disappointments and gain the skillset needed to thrive in the future. I once heard someone refer to therapy and mediation as “exercise for the mind” and this couldn’t be more true. Just like we go to the gym to keep our bodies in good shape and improve our cardiovascular health, therapy is great for helping us optimize our mental health. While the pandemic may have limited our interaction with others, there are several alternative options we can pursue.

For example, there are several apps that can help you meditate more effectively and increase relaxation like Calm, Headspeace, and Stop, Breathe, and Think. You may also consider socially distanced or online yoga classes. If you prefer more personalized attention and private sessions with a licensed professional you should also ask your primary care physician to refer you to a therapist. I was able to find a therapist with plenty of experience who takes my health insurance which made things very affordable and who works in the evenings so that I can have the sessions without needing to take additional time off from work. You may be able to do the same. With the pandemic, many therapists have even held sessions via platforms like zoom and Doximity to increase access.

2. Exercise and Vitamin D. Sitting inside and constantly listening to the news or burying ourselves in work may increase our anxiety. One way to decrease these feelings of uneasiness is to spend some time outdoors. Simply going outside or being around sunshine can increase our mood and improve our current outlook on life. If you’re working from home, you may try setting up a home office or workstation near a window to allow for more natural lighting or sit a in chair on your back porch or balcony for a change in scenery. I even go to my neighborhood park to read books and listen to music. I’ve also spend a few hours on the weekends walking around the city to clear my mind or listening to podcasts to help me learn new things. Either way, being outdoors and getting a bit more Vitamin D has been helpful.

Along with going outside for more sunshine, you can get even more benefits by exercising. The endorphins we get from exercise can improve our mood and mental health even more than we realize. Although it may be challenging to wear a mask at a gym or find a socially distanced workout class, there are other options to consider. You can try taking a walk around your neighborhood in the early mornings, evenings, or on your lunch break. You can also try completing an at-home workout in your garage, downloading fitness apps on your phone, or looking on YouTube for various ways to maintain your fitness in non-traditional settings. The options are endless.

3. Virtual Happy Hours and Game Nights. One the things I’ve missed most during the pandemic is social interactions with my friends. Before the coronavirus hit, I’d hand out with my co-workers at local eateries and meet with friends on the weekends for various activities and entertainment. Although I miss going to concerts, sporting events, and gatherings at my friends’ homes, there are other ways we can get some social interaction in a safe socially-distanced way. One option is to host a “virtual happy hour.” You can invite all your friends on zoom and have some girl chat or talk about the latest basketball games while drinking homemade cocktails. One of my friends mentioned that his job gave all the employees a voucher for 3 different bottles of wine and various cheeses then had them all join on zoom for a virtual wine tasting. One of the physician conferences I attended last month mailed us all “welcome packets” and supplies to participate in a zoom game night so we could all connect online in an interactive way. If you’re extroverted like me or simply miss some social interaction of before, don’t hesitate to get creative.  

4. Netflix (Hulu, Amazon Prime, YouTubeTv) and Chill. Not surprisingly, many people have been watching television and streaming more shows and movies than they ever have before. Doing so may help people escape their current realities and this break from our current lives can serve as the perfect reprieve. Although being productive during the pandemic can have its benefits, we should not underestimate the effect scheduled breaks and short get-a-ways can have on our mental health. Stepping away from our work to relax or do something we enjoy can give us the space our brains need to recharge and become even more productive when we resume work. Since many of us can’t safely connect with all of our friends and family in person, one option is to share our streaming experiences. My brothers and I schedule a zoom call each month with our friends to discuss the latest Netflix series or movies we’ve watched. This gives us a chance to see other virtually and share our opinions on everything from sports to movies and current events in our city in a safe and fun way.

My point? The coronavirus pandemic has changed our lives in such drastic ways that many of us may have increased stress and anxiety. One way to combat this is to find ways to de-stress and pursue safe ways to interact with others. Whether it’s getting more sunshine, going for walks outside, hosting virtual game nights, or doing zoom therapy sessions, we all may have to look outside-the-norm to find ways to lower stress and increase happiness. Tell me, what are things that have helped you?

In the Midst of the Coronavirus: Buy Disability Insurance!

As COVID 19 continues to spread throughout the country and leave lasting impacts on our economy, many of us are trying our best to cope with the changes. While this can take a huge toll on our mental health and leave us unsure of our next move, there’s one thing we need to do in the midst of the chaos: BUY LONG-TERM DISABILITY INSURANCE. Here are 6 things you need to know about disability insurance during this COVID 19 crisis:

1. Disability insurance helps to protect your income. The purpose of long-term disability insurance is to protect your income in case you become disabled or unable to work due to a physical or mental illness. This means if you get sick (i.e. with coronavirus, depression from the virus, or some other ailment) and are unable to work at your full capacity or generate your normal revenue, disability insurance will kick-in and help supplement your income until you recover and get back on your feet.

2. Many doctors are rushing to get it. As healthcare workers, we take care of patients who may have the virus and have come into contact with many others who have been exposed. With the nationwide shortage of personal protective equipment, we may be even more vulnerable to contracting the virus, or being an asymptomatic carrier of the virus than we realize. Due to our increased risk of exposure, many doctors, especially those who work in the Emergency Department or the Intensive Care Unit (ICU) have been rushing to get disability insurance. They want to make sure that their income is protected in the unfortunate possibility that they contract the virus or acquire a mental health disorder from treating others with the virus that could impact their income.

3. Pricing hasn’t changed & there are discounts available. Despite the risk of Coronavirus infection, the price of disability insurance hasn’t increased. In fact, many insurance companies are still offering a 10-20% discount to newer doctors who are still in residency training programs or fellowships. Plus, female attending physicians and a few resident physicians can still get unisex policies that will prevent them from paying more for disability insurance than their male counterparts. Although these unique features may only be available in certain areas from a select group of carriers, they can save so much money that they are worth seeking out. Remember, the cost of disability insurance varies by state as companies have realized that your risk of becoming disabled is increased or decreased if you live in certain areas. A policy in Georgia is much cheaper than a policy in California.

4. Companies are still accepting new applications. I called my insurance agent, Pradeep Audho from PKA Insurance Group, to follow up on some paperwork for my own on disability insurance policy. During our conversation, he mentioned something I found surprising: although more doctors were trying to secure disability insurance, the application process had not changed. There was no hold on claims or freeze on new applications even with Coronavirus spreading. The process itself is similar, if not easier than before. To get started, you just reach out to an insurance agent who can help you determine your desired policy amount and any added protections (or riders) you may need, such as extra payments to cover student loans, partial disability coverage, and a cost-of-living adjuster, etc.

5. The process of approval is easier than before. Despite the chaos, it’s easier to get approved now than it used to be. Once you figure out the payout and features of your desired policy, the insurance company will then assess your risk of getting disabled so they can determine the specific price to charge you for the policy. One way they assess your risk is by inquiring about your medical history. Many companies used to require a detailed medical exam for any policy with a payout greater than $6000 a month. Nowadays, things are much easier.  Most people can skip the detailed medical exam and get approved by filling out an online or telephone medical questionnaire for any policy that pays you up to $120,000 a year. While the process could change in the future, as of 3/30/2020 the process is the same as before, if not easier.

6. You can still get coverage, so get it now! The Coronavirus pandemic has been a sobering reminder that our health is not guaranteed. Although we may feel fine today, all workers need some form of long-term disability insurance to supplement their income in case they fall ill for an extended period of time and aren’t able to work at the capacity they used to. Companies are still accepting applications, many agents are offering discounts, and the process is easier than before.. If you’re unsure of where to look you can start with PKA Insurance Group or browse the list of trusted agents on the White Coat Investor page. You can also view prior articles on Disability Insurance and skim the 9 things I learned when I bought my own policy. Although we have lot on our plate, take a few minutes to apply for it now.

***Bonus: You may want to consider term-life insurance as well. As a single person with no children or family members who rely on my income, I don’t yet have an individual term-life insurance policy. However, I recognize that I’m in the minority. Many doctors have children and spouses who’s yearly expenses and savings goals are largely dependent on their doctor income. If this is the case for you, consider term-life insurance as well. Just like disability insurance, you can seek help from an insurance agent who will give you some price quotes. Plus, many policies with a payout under $5 million no longer require a detailed medical exam. The only change in the life insurance process is that insurance companies are taking a little longer before they confirm your policy. As of March 30, 2020, insurance companies may be hesitant to approve your policy if you have traveled internationally within the last 60 days and may require a 30-day waiting period if you have recently been exposed to the virus. Although there are a few more hold ups with term-life insurance than there are with long-term disability insurance, they are both worth looking into. In the midst of this crisis, be sure you’re protecting yourself, and your [future] income.