Monitoring and Managing Stress During Covid-19
JUST like physical health, we all have mental health. The problem is that we rarely pay attention to it until it is at its most vulnerable point…during a crisis. A national or global health pandemic, such as a novel coronavirus like Covid-19, is a crisis and can be traumatic. Research shows that years after health crises, people continue to report increased mental health symptoms. Covid-19 will likely follow this trend. Nearly every person in the world has been directly affected. Entire countries have shut down and life as we know it has essentially come to a stop as the global death toll continues to rise, the stock market plummets, and people shelter in place indefinitely. These factors can have an immediate and enduring effect on one’s emotional health and well-being. How can you decrease your risk of mental health problems?
YOU can best protect your long-term mental health by increasing your awareness of acute, yet sometimes subtle changes, and managing them as they occur. There are several warning signs to be mindful of.
1. Changes in mood. Many people think stress is associated with anxiety. It is, but during times of increased stress one can also exhibit irritability and frustration, mood swings, or increased crying. Any changes in mood or behavior that feels unexplained or are inappropriate for the situation could be stress induced.
2. Physical symptoms. Emotional stress can wreak havoc on your body, particularly if that stress becomes chronic. You might complain of headaches, tension in your neck and shoulders, gastrointestinal problems (e.g., upset stomach, diarrhea), chest pain, or changes in libido, energy, or appetite, just to name a few.
3. Sleep disturbance. Changes in sleep pattern, particularly difficulty falling or staying asleep, is common when one is stressed and is often due to constant worry.
4. Cognitive difficulties. Cognition is synonymous with thinking. Stress can result in problems with attention/concentration, speed of information processing, or memory, making it difficult to complete daily tasks. You may feel less efficient or foggy.
WHAT should you do if you feel stressed? Stress reduction strategies do not have to be costly or time consuming. Small changes can have a significant impact.
1. Know it is okay to be emotional. During stressful times, your emotions may vary from one moment to the next. It is okay to be angry, fearful, and sad. It is also okay to feel happy that you can work from home, excited that you have time for an indoor family activity, grief that people are dying, or fear that you or a loved one may become sick. Emotions are complex and we can have multiple and contrasting feelings at any time. Give yourself permission and time to sit with your emotions. Telehealth psychotherapy is becoming more popular and is a great option when many psychologists and therapists are choosing to work remotely due to safety concerns. Some websites to try are Regain, Talkspace, and Betterhelp. If you do not have anyone to talk to, journaling for 10–15 minutes a day may help you express all of those thoughts and feelings we typically keep to ourselves.
2. Relax and breathe. How do you relax? Surprisingly, many people do not know. There is no one right way to relax. You can take a bath, read a book, or listen to music. Find an activity that allows you to slow down and feel calmness. Deep breathing is an extremely easy relaxation strategy. It can be done anywhere and at any time. Best part, it is free! It also has multiple physical and mental benefits. Inhale through your nose for 5 seconds and exhale through your mouth for 5 seconds. Repeat as often as you like. You’ll get the most benefit if you do it in a quiet and relaxing place. There are also multiple apps (e.g., Headspace, Breathe2Relax, Calm) and websites that can talk you through deep breathing or help you find other relaxation strategies to try.
3. Social distancing does not mean social isolation. Stay connected with family and friends. The world is literally at our fingertips. Call or video chat anyone and everyone. Return that phone call from 5 months ago. Check in on that person who has been on your mind. Take yourself on a virtual tour to that place you wanted to visit but did not have the time. Zoos, aquariums, museums, and entertainers are offering free virtual tours, shows, and exhibits. Sign up for a free Netflix virtual group movie night. Disney, NASA, Kennedy Space Center are all offering free online activities. Other websites with virtual activities include https://www.adventuresinfamilyhood.com, https://www.travelandleisure.com, and https://npr.org.
4. Know when to disengage. For better or worse, technology helps us connect with everything at a moment’s notice. You can read or hear the news simultaneously from multiple outlets. However, constant exposure to the news is not always good. Take rest breaks or schedule specific times to catch up on current news. Perhaps schedule your “news time” right before a pleasurable or relaxing activity.
5. Sleep. Maintaining good sleep hygiene is vital to your overall health and well-being. Poor sleep (duration and quality) can cause a host of problems that can make daily functioning extremely difficult and worsen mood. Behavioral strategies that promote healthful sleep are fairly simple and include maintaining a sleep schedule and having a wind-down/relaxation routine prior to going to bed. Additional sleep hygiene strategies can be found at https://www.sleepfoundation.org.
6. Learn something new. Children are not the only ones who can benefit from homeschooling. There are tons of tutorials and apps, many of which are now free, that you can use to learn a new skill. You can learn a new language, try a new recipe, learn how to start a website, draw, or invest. The options are limitless. Similarly, have you been struggling to find time to start that new hobby or second income source? Now might be the time.
7. Exercise. Exercise stimulates the release of dopamine, serotonin, and norepinephrine, the same neurotransmitters found in antidepressant and anxiolytic medications. Whether you are new to exercise or a pro, aim for 30 minutes of physical activity daily. Several workouts apps are now free, including Down Dog, Nike Training Club and FitOn. Scheduling an exercise time will help make this stress reduction strategy more attainable.
8. Get outside. Again, social distancing does not mean social isolation. You can safely go outside for fresh air and activities without physical contact from others. Take a walk or bike ride in your neighborhood. As long as you stay the recommended 6 feet away from others, you will be fine. This one may be tricky if your location is under lockdown. Think outside of the box. Can you sit by an open window or on a balcony?
9. Have fun! There is no rule that says you cannot have moments of enjoyment during a pandemic. You have so many things to worry about. Enjoy the moments you can.
UNDERSTANDING what NOT to do during a stressful situation is just as important as understanding what to do. Maladaptive coping strategies are those that may seem effective in the moment, but eventually can make things worse. Some maladaptive strategies to avoid are…
1. Avoidance. Avoiding the stress does not make it go away. You may be able to temporarily ignore it, but acute stress can evolve into chronic stress which negatively affects your body.
2. Denial. Denial is essentially avoidance. Just because you refuse to believe something is not happening does not make it so. You will still feel the emotional and physical effects.
3. Drugs or Alcohol. A glass of wine or a cocktail in and of itself is not bad. But moderation is key so monitor your alcohol consumption. Chronic and/or heavy use of alcohol can very quickly and easily become a substance abuse problem. Drug use, which can cause structural brain changes, physical health problems, and psychosocial stressors can actually create and contribute to mental health problems.
IT can take time to learn how to automatically monitor your mood and behaviors. It can take even longer to consistently use effective coping strategies. Practicing during non-stressful periods will prepare you for when a crisis does transpire. Do not try every strategy at once. Slowly add them so they become a natural part of you daily life.
AS with every crisis, Covid-19 will eventually pass. In the meantime, take care of your mental health and take care of you.
Disclaimer: This article is informational purposes only and is not a substitute for professional advice, diagnosis, or treatment. For specific or unremitting concerns, consult with a mental health professional. If you are having a mental health emergency call your doctor, 911, or go to your local emergency room.
The National Suicide Prevention Line is 1–800–273–TALK (8255).
