The rapid changes in what we know about coronavirus, combined with the inevitable social distancing we practice, also known as quarantine, create fear, uncertainty and confusion for many of us.
The levels of anxiety and stress build up and there are many times when they become somatized, causing additional discomfort.
But even if we manage stress to a satisfactory degree, there are many other factors that need to be addressed.
Many of us are anxious about a vulnerable family member or feel anxious about a loved one who is ill. At the same time, we feel uncertain about the economy or our jobs, and we are under pressure to keep our children occupied at home.
Finally, many of us find it difficult to adapt to a new, unfamiliar lifestyle. In such cases, the physical and mental effects due to the accumulated negative emotions are enormous.
Mental health experts stress that it is time to develop individual skills to face this new challenge. The key is to think positively and creatively.
5 steps to manage stress
1. Frequent physical exercise
Despite the social distancing and prevention measures against coronavirus, physical exercise is possible and also very beneficial in the current situation. From leisurely walking to running, aerobic exercise has enormous benefits on our mood and temperament. Responsible for the benefits of exercise on our mood are endorphins, which are naturally secreted by our body and help us to feel better and maintain a positive mindset and attitude. As well as aerobic exercise which requires space and distance, there are many types of exercise we can try in our own homes, such as yoga or stretching. Such programmes, generously offered online, can not only keep us fit, but also give us extra peace and tranquillity.
2. Healthy diet
Excessive stress can negatively affect our eating habits and metabolism. In other words, do we only eat when we are hungry? The answer for most people is no. Eating is not only a biological need, but also a defense mechanism for negative emotions, stress, low mood and emotional emptiness. The best way to combat emotional eating is to become aware of the factors that trigger it. Knowing what triggers a bad habit will help us avoid or eliminate it. If we try to maintain a healthy diet, we will see the emotional benefits very soon.
3. Balanced and meaningful information
It is important to keep abreast of the progress of the pandemic. However, when we do it all day, we are doing ourselves a disservice by creating a vicious circle of anxiety and stress. One piece of information leads to another and, without realising it, we spend a significant part of the day reading articles or watching videos about coronavirus. The key to effective information is to do it in moderation, protecting ourselves and our children from useless and bombastic information. So let's take a break and disconnect physically and mentally from the endless information. Let's choose an activity or read a book that is not related to coronavirus.
4. Contact and communication with others
When uncertainty and fear prevail, contact with other people is crucial for our mental health. Isolation and fear can lead to anxiety and even depressive symptoms. Let's try to communicate with family, friends and colleagues in any way we can. We can call them on the phone, send them a message or make a video call. Let's care for those who are alone and communicate as much as we can with parents, grandparents, children and those we love.
5. Adequate sleep and rest
Stress, along with all the negative emotions described above, is amplified when we neglect our sleep. Therefore, we need to make sure that we get enough sleep and that we have a good quality of sleep. Lack of adequate sleep and rest can negatively affect our cognitive functions, such as memory and ability to concentrate, having an impact on our professional performance and our mood. We should avoid stimulants such as alcohol, caffeine and nicotine, especially before going to bed. If we still find it difficult to sleep, we can try developing some kind of routine before bed, such as a warm bath or a caffeine-free drink.
By following the above steps and adopting as much as we can in our daily lives, we will be able to combat negative emotions and maintain healthy relationships with others. By managing stress effectively, we will benefit on an individual and family level by protecting those we love from emotions that harm us on a physical and mental level. However, if we are still experiencing symptoms of anxiety or depression that we cannot manage, we should seek immediate help from a mental health professional.
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