Managing Stress During the Pandemic - 6 Simple Tips You Can Use Anywhere.
Are you experiencing increased stress levels since the start of the pandemic? You’re not alone. In this article, you'll learn why stress levels have been rising, as well as simple tips to reduce stress.
The outbreak of coronavirus (COVID-19) has been stressful for many, with brand new challenges and a lot of uncertainty. If you’ve been feeling worried, angry or even numb, these are natural responses to a stressful event. Whilst these emotions can feel uncomfortable, please know there is support and you don’t have to feel them alone.
Understanding how stress works can help to normalise what you're experiencing. It also supports you to identify ways to feel better.
Below we take a look at the impact of the pandemic on stress levels, as well as tools to support you to manage it.
Common Signs of Stress
Increased worry about your health or the health of people you know
A sudden increase or decrease in appetite
Changes to your sleep pattern - sleeping more than usual or finding it hard to get to sleep and/or stay asleep
Difficulty concentrating and remembering things
Loss of interest in activities you usually enjoy
Increased use of alcohol, tobacco or other drugs
Having a short-fuse with other people.
Is it normal to feel stress during COVID-19?
Yes. As humans, we are hard-wired to want certainty - to know what is happening so we can prepare for it.
Uncertainty and Change
Pandemic-life has brought a lot of changes to our lives. Changes impacting when we can leave our homes, who we can connect with socially, access to basic necessities like toilet paper, and changes to employment (to name a few).
The expectations that we have of ourselves have also had to change. Expectations like ‘I should use this extra time at home to learn a new skill, knock over my to do list, or become a master baker.’
If you’ve since discovered you don’t have the energy for these things, that is okay! Living through this unprecedented time has itself been a full-time job. Your body and mind have been busy surviving.
The Survival Response (Fight / Flight / Freeze)
In stressful situations, the human body activates an automatic survival response system. You may have heard of the fight / flight / freeze response. Its purpose is to prepare us to fight or run our way out of danger.
In the short-term, this response is extremely useful at keeping us safe. However, when the source of stress continues long-term this response can get stuck ‘on’. Remaining in this stress response can make it hard to sleep well, to concentrate properly, and to feel happy.
Pandemic Fatigue
Health professionals have named the effect of this ongoing stress ‘Pandemic fatigue’. This term describes the exhaustion you might be feeling after a year of continual change, information-overload and stress about the future.
And so, yes...it is very natural to be experiencing increased stress levels during the ongoing COVID-19 pandemic. The good news is that there are lots of great resources and tools available to help.
How can I reduce stress during the pandemic?
Here are 6 simple tools you can use anywhere to reduce stress and improve your mental health.
Make time to breathe
This might sound strange. We breathe all the time.
However under stress our breathing becomes shallow sending signals to the brain that we’re in danger. Diaphragmatic or deep breathing slows and deepens the breath, supporting your body to get enough oxygen and also reminding your nervous system that you’re not in immediate danger.
Try setting aside 2-5 minutes each day (perhaps on your lunch break or before you go to sleep), to stop and focus on taking slow, deep breaths.
Start by sitting or lying down somewhere comfortable and quiet
Place a hand on your chest and a hand on your stomach
Breathe out to empty the air from your lungs
Take a slow, deep breath in through your nose
Slowly breathe out through your nose
The hand on your stomach should move up and down with your breath (this helps you to know you’re breathing deeply)
Continue to breathe for 2-5 minutes.
It’s natural for your mind to wander during this exercise. Try counting in your mind the length of your inhale (1, 2, 3, 4, etc.) and the length of your exhale.
For free audio guidance try apps like Insight Timer or Breathe2Relax.
2. Focus on what is certain
Make a list of the things you have a choice over - keep this handy to read when you’re stuck for ideas.
Some ideas to get you started:
I choose:
What books I read
What time I wake up in the morning
What I spend time thinking about
What I say yes to
What I say no to.
3. Take regular breaks from news and social media
Receiving constant updates on the pandemic keeps your survival system activated.
Make time each day to:
turn off the TV
step away from your phone
take a news break.
Use this time to do something else - something you find fun or meaningful.
4. Make routine...routine
Whether you love to hate it or hate to love it, routine gives us familiarity and certainty.
Routine might look like setting:
A regular bedtime
A morning coffee ritual
Time for a daily walk
A regular time to start work each day (especially if you’re working from home).
5. Move your body
Exercise helps the body to use up energy produced by the survival response. It also helps in the production of mood-boosting hormones.
Take a stroll through your house
Walk along your street
Stretch, or try out a YouTube yoga session.
Youtube: Yoga with Adriene has classes for every experience level.
6. Connect with Support
As much as possible, stay connected to supportive people.
They might be:
friends
neighbours
family
community group
a health professional, such as a counsellor or your doctor.
Telehealth and video appointments are now available for most health professionals, meaning you can access support without needing to leave home.
Key Takeaways:
If you’re experiencing signs of stress, remember that this is a natural response to a really strange and uncertain time.
These 6 simple tools can support you to lower your stress levels.
Make time to breathe
Focus on what is certain in your day
Take regular news and social media breaks
Make routine...routine
Move your body
Stay connected
If you’re concerned about your physical or mental health during the pandemic, make time to discuss your concerns with a health professional.
Support is available:
Within Australia:
24/7 Phone Support:
Beyond Blue Coronavirus Mental Wellbeing Support Service: 1800 512 348
Lifeline: 13 11 14
24/7 Online Chat:
Beyond Blue Coronavirus Mental Wellbeing Support Service
24/7 Suicide and Crisis Support:
If you are in an emergency, or at immediate risk of harm to yourself or others, please contact emergency services on 000.
Lifeline: 13 11 14
Suicide Call Back Service: 1300 659 467
Outside Australia:
If you are in an emergency, or at immediate risk of harm to yourself or others, please contact your emergency services number.
For non-crisis support, ask your doctor or healthcare provider for your local options.
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