By: Lee Vance, Psy.D.
If you are home, socially distancing, and having to give up your routine, you’re not alone. These times can be scary, tiring and exhausting. During this time of great uncertainty, there is nothing abnormal about having stress reactions. These can range from physical exhaustion, mental confusion, paranoid thoughts, and angry outbursts. None of us are immune from stress. In fact, it can be helpful to acknowledge that stress is not bad. Stress is a sign that the body and mind are functioning appropriately – working to keep us safe and alive. It’s chronic and toxic levels of stress we want to avoid. While social isolation is a good move to fight against a pandemic, it is not good for our overall well-being.
So what do we do with this? How do I reduce my stress levels in this current situation? Here is a list of things we can do.
- Rearrange the living space. Focusing our attention on a new project allows us to channel our energy. Also, a new look to the space where we are spending all of our time gives our senses something new and interesting. We can’t go on vacation right now but we can feel like we have a different setting.
- Creative activity. Painting, drawing, and writing poems are calming activities and allow us to express, in healthy ways, what is happening internally.
- Connection with others. Use video conferencing (like Skype and Facetime) to connect with friends and family daily. You can physically isolate but that does not mean we have to feel isolated. Reach out. RKA is offering telehealth services and we are accepting new patients at this time.
- Outdoors. Get outside, go to a park, go on a walk, or find a local trail. Being outside and in nature reduces stress and produces a sense of equanimity. Leave your phone at home and remain aware of the outdoors – witness that anxiety and fear is not something that nature is experiencing right now. Fear is just a mind state. It will pass — and nature will remind us of this.
- Limit access to media consumption. Stay informed but do not soak up the anxiety of news programs or social media. It doesn’t take longer than 5 minutes to get up to date on the facts related to the spread of COVID-19 and governmental recommendations.
- Meditate. This is a good time to learn a new skill or to further develop your current meditation practice. Meditation helps us to get calm and remain psychologically balanced.
- Maintain or begin a workout routine. Physical exercise releases stress and helps us to remain emotionally in control when strong emotions do arrive. It does not have to be vigorous. Establish the routine by beginning with something manageable and easy. Reward yourself and thank yourself. Make it a “feel good” experience instead of
- Remember: you are not what you produce and you do not need to make the most of this time at home. No, you are not your work and you are not your routine. And no, you do not need to produce something great during this time indoors. Perhaps learning a new, fun skill and learning how to better care for yourself is enough. Perhaps cereal is ok for dinner. Perhaps letting go of the incessant need to produce, perfect, and keep going harder and faster has been stressing you all along and this is a time where you can learn to let go. Keep it simple and easy. When the world is in crisis, we do not need to work harder. We may just need to schedule more baths and cuddle time with our animals or loved ones. Seriously – why not schedule it?
- Finally, check on your friends and family. See what you can do to help others. In moments of high stress, we sometimes logically but erroneously try to fix ourselves. Don’t fix you. There’s nothing to fix. See what you can do to help someone else and many of your big problems will get smaller.