As the events surrounding the coronavirus (COVID-19) outbreak unfold, it’s understandable that you might begin to feel increasing stress.
Information is rapidly changing and can be confusing, overwhelming and even scary. You may experience fear and spikes in anxiety. But even if you’re managing your anxiety levels well, there’s still so much more to deal with.
Whether it’s dealing with at-risk family members or patients, a roller coaster economy, trying to juggle work, keeping kids occupied or homeschooling while schools are closed, or simply adjusting to a new, unfamiliar situation, stress can easily pile up and negatively impact you — both physically and mentally.
Now is the time to plan coping activities. This is a time where we can really be creative and come up positive coping skills.
5 steps for managing your stress
1. Exercise regularly
While gyms are closed and social distancing guidelines are in place, it’s still possible to get in aerobic exercise, like walking, running, hiking or playing with your kids/pets, all can help release endorphins that help you feel better and maintain a positive attitude. And there are other exercises you can do in the comfort of your own home. Yoga and stretching are two ways you can calm your body and calm your mind and it’s easy to do by yourself.
2. Maintain a healthy diet
Stress can adversely affect both your eating habits and your metabolism. The best way to combat stress or emotional eating is to be mindful of what triggers stress eating and to be ready to fight the urge. If you are someone who is prone to emotional eating, know your triggers, know what stresses you out and be prepared. Keeping healthy snacks on hand will help nourish your body, arming yourself nutritionally to better deal with your stress.
3. Take a break
As humans we want control over our lives and in this situation, so we have to learn to manage lack of control. While it’s important to stay informed of the latest news and developments, the evolving nature of the news can get overwhelming. Find a balance of exposure to news that works for you. This is particularly important for our children. We need to limit their exposure to the media and provide age-appropriate information to them. Whenever reasonably possible, disconnect physically and mentally. Play with puzzles, a board game, do a treasure hunt, tackle a project, reorganize something, or start a new book that is unrelated to coronavirus coverage.
4. Connect with others
Connection is incredibly important during times of uncertainty and fear. Fear and isolation can lead to depression and anxiety. We need to make a point to connect with others regularly. Reach out to family members, friends and colleagues regularly via phone, text, FaceTime or other virtual platforms. Make sure that you are checking on those that are alone. Check in regularly with your parents, grandparents and your children.
5. Get sleep and rest
The ever-changing news environment can create a lot of stress, stress that gets amplified when you don’t get enough sleep. It’s especially important now to get the recommended amount of sleep to help you stay focused on work and on managing the stress the current outbreak can bring. Avoid stimulants like alcohol, caffeine and nicotine before bed. If you still find yourself too stressed to sleep, consider developing a new pre-bedtime routine, including a long bath or a cup of caffeine-free herbal tea. And planning for tomorrow earlier in your day can help alleviate stress related to what’s to come.
Following these steps to manage stress and add a sense of normalcy can go a long way to help you cope with the ever-changing environment and help keep those around you, especially children, calm and focused.