Coping with stress and anxiety during COVID-19 (7 min read)

Levels of stress and anxiety have increased dramatically in the past couple of weeks - you don’t need an article to share that news. However, like many, you may have first hand experience. You might be asking “Is there a better way to cope with these feelings?” or, “How can I get to the ‘other side’ and still have my sanity intact?”.

Here are six proven ways, as shared by our Head of Well-Being Programs Dr. Melissa Milanak, to cope with increased stress and anxiety.

Many argue that stress can be productive or destructive; however, research shows that it can be both, depending on frequency and severity.

Most of us learned growing up that stress was just a normal part of everyday life, and children see this modeled every day.

Stress motivates and protects us. It shows that we are invested. However, we also know that prolonged anxiety can take a toll on our bodies and immune system. We find ways to cope though, and many businesses help us de-stress through relaxing, energizing, or creative experiences, social engagement, getaways, travel, entertainment. All these things give us ways to cope and offer a pause to daily stress so that we can have a break and a way to reset before getting back into the stresses of daily life again.

However, what happens when the thing causing us stress cannot be seen by the naked eye? When every answer leaves us with another set of questions, where each day news and social media deliver more reasons to worry. We want to remain informed but also experience information and fear overload! Then by way of protection and survival, our normal ‘coping’ mechanisms are closed down. We are required to keep away from each other, we can’t go to places we once met to decompress and achieve our respite. What happens? We buy toilet paper and cleaning supplies as if the world is ending… and we keep stressing!

When there are many unknowns and things feel out of our control, it is a normal human reaction to search for ways to regain control and to find tangible ways to prepare. Let’s say that again - when things feel out of our control, it is a normal human reaction to search for ways to regain control and to find tangible ways to prepare (like buying toilet paper incessantly). This is one of the reasons why so many people have been hoarding groceries and supplies. Resist the urge to judge the behavior of others because some of it is not motivated by selfishness, it is motivated by fear, anxiety and stress, and those buying in hoards may be struggling consciously, and subconsciously, with their everyday lives being turned upside down. Being told that you are facing a danger and your best way to protect yourself and your family is to wash your hands does not feel like enough effort for many.

Ok, so let’s explore some options to reestablish some level of control again and soothe us into feeling more secure and able to face the day more effectively:

1. Limit News and Social Media

While staying informed is very important, find a balance between being informed and being overloaded. Be aware and limit how much information you consume each day about the virus. Many news and social media sources insight extreme feelings of fear and worry and do more harm than good. Also make sure that you are seeking out positive information, not just the negatives - many are recovering from the virus or giving back to others in a time of need.

This is also very true for children who absorb upsetting information through the variety of sources they have access to including: hearing adult conversations, social media content, and digital contact with friends. It is very important to balance facts, allow children and family time to ask questions and have honest conversations, but always include positive details about good things happening across the globe relating to the virus. Ensure you are talking about many other topics throughout the day and that your discussions are not all about the virus. By taking a balanced approach you not only support your own emotions, but you also actively help children navigate through their fears that they may be experiencing.

 2. Change the Filter

These days everyone loves to find the new photo filter to change features of a picture or selfie. In that same way, find ways to reframe what is going on with the virus. Turn the negative into something that has a positive meaning or experience. Whether you live on your own or have a full house, there are ways to make the experience positive.

Relish the chance to read that book you’ve always wanted to, or clean out that closet that has been waiting for months and months. See the chance to catch up with a friend you rarely have the chance to connect with. Explore the opportunity to reconnect with family members in a new way. If you have children, revel in the way they see in the world and find a way to delight in sharing the experience with them. Enjoy the opportunity to sit down to a dinner without the chaos of rushing to the next thing. If the dinner is with yourself appreciate the time you took to cook something delicious for yourself and enjoy the peace and quiet, or if you have a table full explore a new conversation together, or enjoy the meal with someone else on the end of a video chat - cook together even. Take the time to finally learn to play the drums or guitar, or even a chance to have more time in the day because daily commuting has been eliminated - what are you doing with those extra 2+ hours you used to moan about commuting? In a society that has spent many years with everyone attached to social media and phones and tablets, if you’re still able to go outside, this is an amazing opportunity to venture outside for exercise - while maintaining a healthy distance from others.

3. Create and Keep a Schedule/Routine

While many of us are on modified schedules and now working from home, that does not negate the value in having a routine. It is really important to continue to follow a daily routine, and keep to a sleep schedule, eat meals at consistent times throughout the day and engage in exercise, even if the location or duration needs to be modified. Children benefit from a daily schedule, and as their worlds are turned upside down with home schooling and other changes, helping them to have a routine will benefit their mental health as well.

4. Self Care

Along with maintaining a modified routine, it is also necessary to practice healthy self-care including resisting the urge to eat all of the extra snacks in the house, or overindulge in unhealthy coping choices such as a few extra drinks at night, or to nap during the day (more on that in our sleep sessions). Exercise and movement is really important too. Find ways of bringing in a form of movement each day. If you are now working from home, can you take calls while walking around your home, yard, or better still if you’re able to get outside (and social distance) take meetings while walking, or running in between calls. If you have kids at home, find ways to get the whole household moving and engage in online exercise classes together. Never underestimate even the smallest of movements, it supports your body. Stretching during the afternoon can make the difference between wanting that extra snack or longing for a nap.

5. Utilize Free Resources

To distract yourself from too much virus talk find other topics and activities to explore. Museums, aquariums and art galleries are offering virtual tours, Broadway musicals and famous musicians are offering recordings and live streaming performances, dance, yoga and Pilates/barre instructors are offering complimentary classes and relaxation apps are offering subscriptions to practice healthy coping skills. We have compiled a list of resources to help get you started, and we will continue to maintain this so that you can keep coming back for more ideas:

6. Understand Isolation

While social distancing and reducing physical contact is important to flatten the curve and reduce the virus spread, that does not equate to complete physical and social isolation. Even if you or someone in your family is sick, and physical isolation is required, it is still important to create ways of having social interaction. Social interaction is incredibly vital for reducing feelings of anxiety and depression. Use technology to keep connected whether it be phone calls and text messages, video chatting, virtual dinners, happy hours, date nights. or even a friendly game night with friends and family across the country or around the world are all ways we can increase and maintain social connection.

Be Well, Pursue Thoughtfulness

Birch Cove is not a medical or therapy based business, we do not offer guarantees of any kind. We are not responsible for the well-being of businesses or individuals that read, watch, or hear our content, or take part in sessions, or use our services or the services we highlight. Birch Cove and our Collective members are not responsible for the physical and mental health and well-being of individuals we interact with directly or indirectly. We work to share best practices that inspire healthy living and revitalize a quality of life. If you personally are feeling unwell seek professional medical advice, and follow the CDC guidelines as appropriate.