Mounting stress in the light of the current COVID-19 pandemic is understandable.
Social distancing and isolation while required can play havoc with our mental health, making us nervous about what the pandemic means for our present and future. Therefore, we need to work extra hard to manage our emotions well.
If you are feeling low, unmotivated and anxious, know that you are not alone. While no one can avoid the unexpected, here are some simple steps that can help you better face the current uncertainties –
- Control what you can. Focus on the things that are within your control, even if it is as simple as cooking a meal or having medicines. It may be helpful for you to make a list of what you can and cannot control right now.
For example, you can:- Establish routines to give your days and weeks some comforting structure.
- Reframe your thoughts to be more present, to focus on only what is within your circle of control
- Reduce the negativity: Our thoughts influence our emotions, which in turn influences our behaviours and our immunity. Reframing your thoughts around a situation can help manage your emotions, reducing feelings of anxiety.
How can you reprogram your mindset?- Reflect on past successes:Recall a stressful event in the past— you survived! Give yourself love. Difficult times do pass, and you will get through this too.
- Divert your thinking: When you find yourself imagining the worst-case scenarios, actively stop yourself, and put your mind elsewhere.
- Limit exposure to news and media: Stress can make us compulsively check our news feeds and social media accounts. However, constant exposure to the negative news trickling in only serves to increase the worry. Try to limit your check-ins and avoid the news during the vulnerable times of day, such as right before bedtime.
- Reflect on past successes:Recall a stressful event in the past— you survived! Give yourself love. Difficult times do pass, and you will get through this too.
“Watching or scrolling through the media makes us even more anxious. An excess of news and visual images about a traumatic event can create symptoms of post-traumatic stress disorder and poor health years later.”
Roxy Silver, PhD, UC
- Get support – It is important to take the time to share our feelings and get warm, comforting, social support by video, phone, or text. Talking to others who have our best interests at heart goes a long way in making us feel and less alone. Here are some things to keep in mind:
- Give and seek support from people in your inner circle. These should be people who care about you and will uplift you.
- Don’t limit only to chats about the pandemic (see limit negative news, point #2). Use these connections to talk about the things you normally would – host your book club online; have a virtual party, etc.
- Find ways of expressing kindness, patience, and compassion. This is a hard time for everyone. Humans across the world are sharing this experience with you. Helping others in need is critical to get through this well, and creates more purpose for our days and well-being.
- Give and seek support from people in your inner circle. These should be people who care about you and will uplift you.
- Engage in self-care – Don’t let stress derail your healthy routines. Make efforts to eat well, good nutrition helps our mood. Anxiety and stress make us seek comfort foods, and in turn, high carbs and sugars affect our mood.
- Meditate: Many people find stress relief in practices such as yoga and meditation. To get started, set aside five minutes in a quiet place to sit and breathe. Focus on the present moment; if stray thoughts intrude, acknowledge them and then let them go. Do not judge yourself for any mental wavering. Gently refocus and bring the attention back to the present moment.
- Sleep well: Getting enough sleep keeps your immune system strong. It is also crucial for helping you mentally cope during this uncertain time. Having said that, it is completely natural to experience disturbed sleep patterns during this pandemic – including difficulties falling asleep, staying asleep, or waking earlier than you are used to in the morning. How can you sleep better? Try to have a consistent sleep routine that allows time to wind down before lights out. Meditation and relaxation can help with insomnia.
- Plan an activity you like: When life gets overwhelming, people often drop their leisure activities first. However, cutting yourself off from pleasure can be counterproductive. Even when time is tight, look for opportunities to do something for yourself, whether that means reading a novel, singing along to your favourite tunes or streaming a comedy on Netflix. Humour and laughter can benefit both mental and physical health.
- Meditate: Many people find stress relief in practices such as yoga and meditation. To get started, set aside five minutes in a quiet place to sit and breathe. Focus on the present moment; if stray thoughts intrude, acknowledge them and then let them go. Do not judge yourself for any mental wavering. Gently refocus and bring the attention back to the present moment.
- Take your own advice – Ask yourself – If a friend came to me with this worry, what would I tell her? Imagining your situation from the outside can often provide perspective and fresh ideas. Some people are better at dealing with uncertainties than others are, so don’t beat yourself up if your tolerance for unpredictability is lower than a friend’s.
Ultimately, be gentle with yourself. Be compassionate to yourself for the losses that anyone might see in your life, for the invisible suffering only you can feel, and for your place in the misery of what has befallen us all in a million inexplicable ways.
If you still feel overwhelmed, are having trouble managing stress, and coping with uncertainty on your own, ask for help. Look for a psychologist or other mental health provider and expert in helping people develop healthy ways to cope with anxiety and fear.
Interested in having a chat? Drop us a line today.
Metanoia 