In light of everything going on around the world right now, learning how to manage anxiety and stress is of vital importance.
I have received emails, texts, and calls from people worried about the uncertainty surrounding Covid-19.
The concern is legitimate and warranted, but that doesn’t mean there aren’t choices we can make to lessen the severity of our stress and anxiety related to it.
We need to choose wisely for the sake of our health and others around us. Below, I’ve listed ways you can combat your stress and anxiety during these unsettling times. It’s important to remember that we are all different, with different needs, so the combinations of what works will vary from person to person. It’s essential to understand what works best for you and your unique situation.
TIPS ON HOW TO EFFECTIVELY MANAGE STRESS AND ANXIETY DURING UNCERTAIN TIMES
STAY CONNECTED WITH LOVED ONES
Connection during these uncertain times is vital, even if it’s a long-distance connection due to social distancing and self-quarantining. In this TED TALKS, journalist Johann Hari talks about the importance of human connection and its value in fighting depression and other mental health disorders. I highly recommend giving his speech a listen. Remaining connected to the people we love, whether it’s family, friends, coworkers, or classmates, is crucial during trying times. Many people, myself included, live alone. The amount of time alone can wear on a person’s mental psyche, and even the most positive and upbeat among us can get weighted down with worry, stress, and even irrational fears. So do yourself and your loved ones a favor and reach out to each other; set up Skype or Facetime, give someone a call, or simply send a quick text. Whichever form of communication you choose, be sure to spread some love and ask, “How are you doing today?”
BE SURE TO GET AN ADEQUATE AMOUNT OF SLEEP
The importance of sleep cannot be understated. There have been many studies and research on this topic, and in this Harvard Health Publishing, they discuss the effects that sleep deprivation can have on mental health. When our mental health begins to waiver, it can have adverse effects on all other areas of our life. By not getting adequate amounts of sleep every night, you will be prone to more anxiety as well as other health issues down the line. Take care of yourself; it starts with the fundamentals.
EAT HEALTHY AND EXERCISE
It’s no secret that eating a healthy diet and getting regular exercise is good for us – but under such conditions as we face now, it’s even more critical. When you maintain a healthy diet with balanced meals, enough water, and cutting back on any substances which make anxiety worse, you are giving yourself the best chance of not only avoiding the virus but also overcoming it if you do contract it. Exercise is no different. I recommend it for those who physically can get some sort of light exercise in. Consult a personal trainer or professional if you are not sure what exercise best fits your body type and health.
FIND CREATIVE WAYS TO HELP OTHERS (WITHOUT SACRIFICING YOUR HEALTH OR THE HEALTH OF OTHERS)
Helping others, especially those who are most in need, such as the elderly, the poor, and those with pre-existing medical conditions is an ideal way to give back in this time of need as well as curb your anxiety. Helping others can fill us with a sense of goodwill and accomplishment, and it can also mitigate some of our stress by helping relieve the stress of another.
Of course, while doing so, we still need to adhere to social distancing and COVID-19 SAFETY GUIDELINES.
I jotted down some creative ways in doing this:
- Donate to charitable organizations that are directly related to issues affecting the most people right now.
- Seek to help anyone who is in the crossfire of the pandemic; doctors, nurses, restaurant workers, truck drivers, manufacturers, teachers, law enforcement officers, firefighters, sanitation workers and women, grocery store employees, researchers and scientists, and many more.
- Help those who do not have the means to find the resources they need by directing them to websites or providing them with telephone numbers to critical organizations.
- If you are financially comfortable, send money to those in need around you who are hurting (in addition to any government stimulus package).
- Call up a person who is currently struggling and offer words of encouragement
- Set up a conference call with family, friends, or neighbors and come up with solutions on how to best comfort and assist each other.
- If you are out getting groceries or essentials, smile at a stranger. Even a quick smile can momentarily brighten someone’s day.
- Offer remote or online services to those in need in your area of expertise.
LISTEN TO YOUR FAVORITE MUSIC OR READ A BOOK
Music is a powerful antidote against stress and anxiety. Music can reduce stress and keep us focused on the moment and distracted from our problems. As journalist Jane Collingwood writes, “As music can absorb our attention, it acts as a distraction at the same time, it helps to explore emotions. This means it can be a great aid to meditation, helping to prevent the mind from wandering.” Reading is another excellent way of distracting ourselves and lowering our stress levels during times of crisis by focusing our attention on the pages in front of us. If you don’t have any books in your home, consider downloading books or listening to audiobooks on sites such as audible.com.
Below are a few suggestions of books in the mental health, psychology, and personal development fields:
Rewire Your Anxious Brain by Dr. Catherine M. Pittman and Elizabeth Karle MLIS
Dare; The New Way To End Anxiety And Stop Panic Attacks by Barry McDonagh
Don’t Feed The Monkey Mind by Jennifer Shannon
Extreme Ownership by Navy SEALS Jocko Willink And Leif Babin
Buddha’s Brain by Dr. Rick Hanson
Breaking The Habit Of Being Yourself by Dr. Joe Dispenza
USE DEEP BREATHING TECHNIQUES
Deep breathing is one of the quickest ways to calm ourselves during bouts of stress and anxiety. The beauty of deep breathing is that A) it’s free B) it’s simple C) it works relatively quickly. There are many different types of breathing techniques that can help us with stress and anxiety, and in this article, I’ve listed three simple techniques. Be sure to monitor your breath throughout the day, and if you find yourself stressed out, take a few moments to pause, slow down, and focus on breathing.
COME UP WITH SHORT TERM GOALS
Coming up with short term goals can help alleviate anxiety by giving you a starting point from which to view your day and the coming weeks. These goals can be from something as simple as cleaning one room in your home to knocking out a house project, work-related items, or anything you need to accomplish. For those of you with kids, it would be wise to schedule out some fun activities throughout the days to keep everyone’s spirits up and provide some much-needed stress relief.
MEDITATE, PRAY, OR PRACTICE YOGA
Finding a sense of peace during a crisis, especially unlike any we’ve ever experienced, can make a considerable difference. Meditation, prayer, and yoga are all ways that can help to bring us a sense of inner calm during outer chaos. I can attest to the power of meditation, as I practice it twenty minutes every day. I usually get up feeling refreshed and lighter. News correspondent Dan Harris wrote a best selling book, 10% Happier, about his meditation routine and how it changed his life. Many people use prayer and yoga in the same fashion, and all three can benefit the mind and body.
MAKE A GRATITUDE LIST
This is something that can have a profoundly uplifting impact on one’s outlook. Writing down things we are grateful for can affect our perspective and outlook, as well as our well-being. In a world where negativity spreads like wildfire, we need to be sure we are purposely focusing on the good around us, whether it’s family and friends, or something as simple as the sunrise. Take a moment every night before you head to bed and write down three things you are grateful for that day. Whenever you are down, take a glance at your list. It’ll make you smile, and smiles are something we all could use more of in these trying times.
RESOURCES
Stay informed on the latest updates and information regarding Covid-19. I understand many of you are frustrated and exhausted from all the coverage and hysteria – but it’s essential to stay up to date on the valuable information given by the medical and scientific community to help slow the spread and treat the ill. I ask you to review the proper protocols and heed to them for the safety of yourself and those around you.
THE CENTERS FOR DISEASE CONTROL
IN REVIEW
We are currently dealing with a historical event. Take this seriously. Do not take any chances. But also understand that for every day that passes, we are closer to breakthroughs and possible solutions. We are all in this together, and it starts with taking care of your mental and emotional health.
Do whatever you can to keep yourself in a realistic yet positive state of mind. This doesn’t mean you won’t have sad or anxious days, or that feeling all the waves of emotions isn’t right, but try to keep perspective. Know that much of this is out of your control, and what you can control is your response to it.
In the end, we will come through this, I am confident of that, but will take all of us playing our role to make it happen.
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