With all the information out there about COVID-19, the feeling of stress or being overwhelmed can quickly sneak upon us. Spending too much time researching this virus can compromise our health and wellbeing. The impact of COVID-19 in the US and throughout the world can indeed be worrisome. Being alert and aware of updates is a good practice, but not to the point where it detracts from our physical and mental health.
We already know that stress causes negative impacts on people’s health. Chronic stress even has the power to weaken our immune system so that we are more likely to get sick. Reducing stress is not just good for our mental health but it also helps our immune system to be more sensitive to pathogens (as it should).
Check out these stress management techniques to reclaim your health and reduce your risk of contracting a viral infection like COVID-19:
Stress Reducing Strategies:
· Create a Stress-Free Environment: Create an environment in your home that is relaxing for your senses. Your bedroom is not the only place that is allowed to be comfortable. Try including soft pillows or throws on the couch, light candles throughout the living room, or place an aromatherapy diffuser in the kitchen. Choose a calming playlist and fill your home with relaxing or inspiring music. Whatever you do, make sure that your home is inviting, warm, and reflects a stress-free environment.
· Practice Gratitude: Negative thoughts easily surface to the front of our minds during uncertain times. It is imperative to bring everything under perspective and look for ways to model gratitude. This country was built upon ingenuity, resourcefulness, and hard work from the ground up. We have it in us to be resourceful when finances or social distancing make things difficult. Finding unique ways to solve a problem puts our situation back under our control. We can be grateful for this. Try making a list of things, circumstances, and people that you are grateful for. Share this list with those close to you. You might create a ripple effect on others!
· Meditate: Mindfulness meditation has proven positive impacts on mental and physical health. Check out the many free videos and apps on meditation, breathing exercises, and mindfulness practices. Each one is different so find one that works best for you.
· Avoid information overload: When it comes to a novel (new) infectious disease, emerging news coverage is often later found to be inaccurate. Even the experts agree that they simply don’t know enough about this new virus. The news reports updates but those updates often get tweaked or adjusted as new information comes to light. During this time, it is best to acknowledge that nobody has all the answers, and that some news will naturally be inaccurate until more is known. Try setting boundaries on your time researching the corona virus to 30 minutes per day.
· Exercise: You may be tired of hearing it but exercise is a perfect way to lower anxiety and depression, increase brain function, and decrease stress. Not to mention it can be an ideal social distancing activity. Find something you enjoy doing that involves physical movement. That may be walking, swimming, yoga, dancing, or kick-boxing! If setting aside large chunks of time isn’t your bag, aim for doing intentional movements while you do other daily activities. This can be holding a yoga pose while waiting for the oven to preheat, or doing squats while brushing your teeth!
Stress reduction techniques are critical during this time. If you find yourself extra anxious or depressed from grim news updates, a heavy financial burden, or the lack of in-person social support, incorporate these techniques and notice how your mental health and mood is lifted.