During this pandemic, it’s more important than ever to keep our stress levels under control.
Anxious thoughts and feelings of overwhelm can pull us into negative stress states that are counterproductive for staying healthy.
Actions to reduce stress
Many of us have been consuming way more news than necessary. We’ve been watching TV more than usual, drinking alcohol more than usual, staying up too late at night, and sleeping on and off at irregular hours. We’ve been caught off-guard by this pandemic and fallen into unhealthy patterns that will cultivate worse moods and anxiety. Instead, focus on creating some structure. Step 1: Write a list of healthy habits and post it where you’ll see it each morning.
Examples of healthy habits during COVID-19:
• shower or bathe
• clean and tidy a room
• make nutritious food
• step outside or open a window to get fresh air
• 10 minutes of meditation
• 30 minutes of exercise or stretching
• have a video chat with a friend
• listen to music that makes you happy
• watch a comedy show
• enjoy a skill-based game or project that require focus
Step 2: Set your alarm for the same time each morning and choose 3 items from the list that you’ll complete that day. This will help keep you on track to make some healthy choices each day without a lot of thought required. These actions keep you in a better mood and that will help both your mental outlook and your physical health.
Thoughts to reduce stress
Thoughts can make us scared or they can calm us down. Thoughts can be about the future (unknown) or about the present (known). You want to re-direct your thoughts from future worries, such as drawing conclusions and predicting possible negative outcomes, to the present moment and what you can do today.
Step 1: When you notice that you are thinking a lot about problems and uncertainty, stop yourself and focus on your body. You can set up an app for mediation that you use for this or you can just take a moment to focus on your breath and the sensations you feel.
Then, exercise, shower, or do something physical. If your mind starts racing with fears again, gently refocus on your breathing and what your body needs in that moment.
Step 2: Practice anxiety reducing thoughts. These are some thoughts that feed anxiety by imagining a negative future.
• The world will never be the same
• I can’t deal with this
• So many people are going to die
• I’m going to get sick
• I could lose everything
These are some thoughts that reduce anxiety by validating your reality and focusing on what you can do now.
• I don’t know what’s going to happen, so I’m going to take this day by day and make the best of it
• Things are uncertain, so I’m going to create some structure and take good care of myself to stay strong
• I feel scared and that’s normal. I’m going to do something that helps me feel better today
• This situation will pass, and I will get through it the best I can
Reducing your stress helps keep your mind, body, and immune system strong. You can’t control the pandemic, but you can control how you face it each day.
If you are having trouble making good decisions and taking care of yourself, please get in contact with a supportive friend or family member, a counsellor, a crisis line, or other mental health professional for support. The internet also has many resources you can access.
Nicole Jenkins, RPC, MPCC, is a counsellor in Burnaby.
