Stress, anxiety and panic can be an occasional aspect of normal life. Stress can in fact be good for you in small amounts. There are different types of stress, some easier to manage than others. You may feel stressed when something you are not prepared for occurs. Today, stress is everywhere as the viral pandemic continues to change the daily routine of our lives. More than ever, it is important for you to employ good stress management techniques. Here are some tips and foods that can help you manage stress during these challenging times.
Stress is actually how your body responds to various situations in your life. Life as we know it continues to change as government and state agencies suggest for individuals to stay at home in an effort to contain the spread of the Coronavirus. Many schools are temporary closed and some parents have to home-school their children while working from home. Others, unfortunately, are facing job losses or a pause on their income. You may be experiencing some level of tension as you are trying to adjust to the rapid changes in your life.
Everywhere we look, there's a constant reminder of the pandemic we are experiencing. While stress is something that everyone has to deal with in a day to day basis, it can rise above threshold level, making you feel anxious and fatigued. Here are some tips that can help you better manage your stress during these challenging times.
1. Regulate Your Thoughts
The first step to managing stress is regulating your thoughts.
While I was going through cancer diagnosis for the first time, a friend gave me an advice that I will never forget. "You must control your mind, or your mind will control you." Since then, I make sure to practice this method as I face numerous challenges in my life. It is best to face difficult situations with a clear mind. While stress may sometimes be overwhelming, you should never let it run your life. Instead, always try to take control of your thoughts, take a step back and re-evaluate the situation.
2. Stay Informed
Sometimes it may seem best to stay away from the news or conversations that revolve around the Coronavirus. While this is correct to some extent, it is actually best to be well informed. Make sure to stay tuned to reputable resources for Federal, State and County information. Do not believe everything you see, hear or read on social media.
Listening carefully and being aware of new developments will empower you to make the right decisions for you and your loved ones. You will feel more in control of your situation rather than feeling anxious, lost or confused.
3. Know Your Status
Are you on Isolation, Mandatory quarantine, Self-quarantine, or just practicing Self distancing? I am a true believer that words are powerful. It saddened me when a parent reached out to me saying that their kids were crying because they didn't want to continue being isolated. For so long we have been told that isolation is bad for our mental and physical health and suddenly many are finding themselves feeling isolated.
What do these terms mean in regards to the Coronavirus?
Isolation: You may enter on Isolation if you have been diagnosed with the Coronavirus (COVID-19). Whether at home or at the hospital, you will be asked to stay away from others and wear a mask to prevent the spreading of the virus.
Mandatory Quarantine/Quarantine: Federal or state law may require individuals or groups that have been exposed to the Coronavirus to be on lock down to avoid the possible spread of the virus. These lock downs or quarantine lasts for 14 days which is the time period it usually takes for someone to develop the disease. We have seen groups being quarantine in ships, hotels and military bases.
Self Quarantine: If you have been exposed to the Coronavirus, you may be asked to stay away from others as much as possible for a period of 14 days, which is the usual incubation period of the virus. You should not go out or socialize in person during this time.
Social Distancing: If you are not sick nor have been exposed to the Coronavirus you are asked to practice social distancing. This means not shaking hands, standing or sitting a few feet away from others and avoiding crowds. Many schools and businesses around the country are now closed. Events have been postponed or cancelled, and others are working from home to assist the population with social distancing.
Stay at Home Orders: States and counties continue to set "Stay at Home" orders to further implement social distancing in efforts to slow down or stop the spread of the virus. These orders state that people need to stay at home. Only those traveling to work, grocery stores or pharmacy will be allowed on the road. While running errands, you are asked to practice self distancing. With such orders comes the closure of non-essential businesses. You may still go outdoors and exercise as long as you stay close to home.
4. Social Support is Important
Among the various means of stress management, one that stands out is social support. While you are asked to practice social distancing and abstain from gathering in groups, remaining in contact with family, friends and the community is important. With adequate social support, you will feel a sense of normalcy and better cope with stress. If you are someone who easily feels anxious during stressful situations, then it would be a good idea to remain in contact with individuals who are willing to provide you with the support you need. Talking with your family and friends will help you relieve some of the frustrations and stress you feel. Getting things off your chest will help you sort out problems and see your situation in a new light. It has also been proven that social support can contribute to good mental and physical health.
5. Take Deep Breaths
To handle stress effectively, you can also take deep breaths. This will help you to calm down and collect yourself so that you are able to organise your thoughts. Taking a few minutes or seconds to focus on your breathing, turns your attention inward, and helps you find calm.
6. Self Massages
Self massage can give you relief from stress, tension and pain. It also boosts your immune system among other benefits. You don't need expensive equipment or much training.
Basic Techniques for Self Massage
Get into position. Relax and take some deep breaths. Do gentle aerobics, like walking in place, lifting your knees up high with each step. Follow up with a few full body stretches.
Create a comfortable space. Clear out a roomy area where you can move around easily. Playing soft music or lighting scented candles or incense for aromatherapy may help you relax.
Protect your hands and joints. While giving self-massage, let your fingers and wrists fall into a neutral position whenever possible. Also, change your strokes around as you work.
Start off easy. Begin with light, smooth strokes. Move slowly so you can back off immediately if you run into any pain or discomfort.
Add pressure gradually. Fit your hand around the body part you're massaging. Add pressure in tiny increments as your body warms up and you reach deeper into the muscle.
Apply massage evenly. Give each side of your body similar treatment. For example, if you rub your right foot for 10 minutes, give your left foot the same attention.
Stretch. Complete your session by stretching out the muscle you've been working on. Extend no further than a position you can hold comfortably for a few minutes.
7. Declutter and Organize your Home
When your home is cluttered and unorganized, you tend to feel cluttered and unorganized on the inside, causing you more stress. Now that we are spending more time at home, it's the perfect time to complete these projects. Set aside the stuff you never use to sell, throw away, or give it to someone who'll make use of it. Once you've done that, organize what's left over and make a place for everything. If necessary, use labels and organizational containers to make it easy to find things again.
8. What are Your Grateful for?
Gratitude has the effect of instantly changing your attitude. It changes the glass from half empty to half full in one quick thought. And the truly great thing about this tactic? There is always something to be grateful for. If nothing else, you’re alive and you’re breathing and that’s something to be grateful for. By trying to see the best of things, you will find much more peace within yourself.
9. Get Regular Exercise
Exercise plays a vital role in your body’s ability to manage stress and to avoid anxiety. When you workout, your body burns off more than just fat and calories. Working out also burns off stress. Getting a good workout will help you think and reason more clearly, which will help you deal with your current stressors better.
10. Eat Healthier
Yes, eating healthy foods really does relieve stress because when your body is nourished properly, it functions optimally. Eating right lends itself to clearer thinking. Some healthy nutrition habits include:
Reducing sugary foods from your diet
Eliminating or reducing caffeine
Eating the RDA of fruits and veggies
Eliminate or reduce alcohol
11. Journaling
Journaling is a great way to relieve stress. You can have an outlet without having to reveal your deep thoughts to the world and is very therapeutic.
12. Meditation
Meditation is one of the most effective means for relaxing your mind and your body. It’s been proven to lengthen life and to increase quality of life. The simple process of clearing all thoughts from your mind, of quieting your mind, can have dramatic benefits. You don’t have to sit for hours, or be physically uncomfortable. Simply focusing on your breathing for a few minutes is enough to alleviate stress.
13. Sunshine
It may sound strange but 20-30 minutes of sunlight each day can do a lot to help improve your overall mindset. This is because the sun helps your body produce vitamin D. Vitamin D helps your body manage stress and it helps you regulate your moods and emotional well being. If you cannot get out into the sun each day for 20-30 minutes, take a vitamin D supplement or a multi-vitamin with a day’s supply of vitamin D.
14. Establish a Daily Routine
· Treat yourself well and take several breaks a day to relax and step away from stress
· Do something you love to do each and every day (ie: painting, color, reading, writing)
· Laugh. It’s been proven that laughter release stress and lowers stress hormones.
15. GABA
GABA, gamma-aminobutyric acid, is an amino acid that is found in your central nervous system. Many people who suffer chronic stress or anxiety have low levels of GABA. Eating foods rich in GABA can help reduce anxiety and create a sense of calm and well being. GABA can be found in a number of foods including:
Almonds
Bananas
Broccoli
Brown Rice
Halibut
Lentils
Oats
Oranges
Rice bran
Spinach
Walnuts
Whole grains
16. Herbal Teas
Herbs have been used for centuries to treat everything from ulcers to heart attacks. There are some very effective herbal teas for stress.
Ginseng: Ginseng helps induce relaxation, reduce stress and help maintain balanced emotions. Steer clear of the energy drinks with ginseng because they contain caffeine which can worsen anxiety symptoms.
St John’s Wort: St. John’s Wort is often used to treat depression and mild cases of anxiety.
Chamomile: Chamomile tea is probably one of the most recognizable herbal teas. It tastes delicious, is easy to flavor with honey. Chamomile has long been prescribed to help ease stress and anxiety.
Lemon Balm: Lemon is not only refreshing, but lemon balm tea can help in a wide range of other ways. This herbal tea is made from the lemon balm plant, using the flowers for the tea leaves. Lemon balm tea can be really helpful if you have trouble sleeping. This is for a variety of reasons, but often because of how well it can calm your mind and body. You can drink some lemon balm tea and feel more at peace, which helps you to de-stress.
17. Essential Oils and Aromatherapy to Ease Anxiety In addition to herbs and vitamins to ease anxiety, you can also use essential oils to induce a state of relaxation. You can place them on pressure points like the insides of your wrists. You can also add them to your bath at the end of the day and/or use a diffuser to surround yourself with relaxing scents or create an air freshener to spritz when you need something soothing or feel the need to relax.
Common Essential Oils for Anxiety & Stress Relief Include:
Marjoram
Neroli (orange blossom)
Bergamot
Geranium
Cedarwood
Chamomile
Cinnamon
Comfrey
Frankincense
Geranium
Hyssop
Lavender
Marjoram
Patchouli
Peppermint
Rose
Sage
Sandalwood
Ylang Ylang
You can also choose to enjoy a single oil or you can create your own combination of oils into a personal relaxation recipe. Here are some essential oils recipes you can start with:
Relaxation Recipe #1
Combine equal parts of:
· Marjoram
· Neroli (orange blossom)
· Bergamot
Place in a small clean bottle and cap tightly.
Relaxation Recipe #2
· Lavender - 3 parts
· Bergamot - 2 parts
· Sandalwood -1 part
Place in a small clean bottle and cap tightly.
Relaxation Recipe #3
Combine:
· 2 drops geranium
· 2 drops lavender
· 2 drops sandalwood
Conclusion:
Occasional stress and anxiety is to be expected. It's okay not to be okay...sometimes. It all boils down to taking great care of yourself. As you can see, there are many ways to reduce stress. Please keep in mind that we are all in this journey together, and together we will get to the other side.
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