Managing Stress & Wellbeing during COVID-19 Coronavirus
Coronavirus Anxiety
The Center for Disease Control & Prevention (CDC) & World Health Organization (WHO) have recommended a 6 feet distance away from each other, to avoid being in the same breathing zone as others. Additionally, most states and countries are now requiring people to wear masks when out and about in the community. We don't know how long this will go on, so it's best to adapt now in order to meet our emotional & physical needs. The most important take away here is that although coronavirus pandemic is unpredictable (as is any calamity), how are you respond to it is what matters the most. Simply put, maladaptive responses create unhealthy symptoms such as anxiety, depression etc. on the other hand adaptive responses leave you with a sense of connection with others & resiliency from having overcome adversity. The following includes various stress management tips that you can utilize during COVID-19 pandemic:
Technology is Your Friend
Host tele-meets like FaceTime playdates for kids, ‘ladies night out’ with friends, Zoom first dates. Host your BFF’s bridal or baby shower by decorating your house and having cake and goodie baskets delivered to your friend’s house in time for the shower. You can even buy and send the decorations directly to their house and ask a family member or friend/roommate to decorate their house. After all, if this was an in-person shower you wouldn’t ask the honorary guest to do the work. Having a gist registry that’s all online is what most people do anyways and you can request your guests to purchase their gifts so that they arrive in time for the bride/mother-to-be to open the presents as well!
Ask your employer if you can work from home, for your and others’ safety. If there ever was a time to stand up for yourself, this is it. Your company may even feel legally obligated to allow you these accommodations due to unforeseen circumstances and not wanting to risk your health.
Unplug & Breathe
Limit your news and social media intake. Limit to once a day and then switch off all media, print, social media etc. They have screen time limits on most devices nowadays and you can also invest (or get them free) in apps that will block access based on your pre-determined presets.
Take deep breaths, meditate, and stretch in order to ground yourself. If you haven’t tried Mindfulness Meditation, there is no better time than the present to start. After all there is scientific evidence showing that Mindfulness-based Meditation can significantly reduce your stress levels. Again, there are many You tube channels and apps dedicated to this if you want to try for free.
Get Support Online through Tele-Therapy
Now more than ever before, people are flocking to the internet to find support & guidance from therapists, psychologists who are offering tele-therapy or online video conferencing sessions. Historically tele-therapy was seen as a s..econdary alternative to in-person traditional therapy. But in the recent years, tele-therapy has gained momentum due to to convenience factor and in being able to meet the needs of differently abled individuals such as those with physical ailments or mental ones (ex: agoraphobia). Tele-therapy is having it’s moment because it’s now an essential way that one can safely see a therapist in the midst of COVID-19 pandemic. If you are interested in trying a FREE 20 min consultation to see if I can help you heal, feel free to call me at 626-594-5353, email: drlele@mentalwealthinc.com or click on BOOK a CONSULT at the top of this page.
Focus on Self-Care
Most of all, whatever you do, focus on self-care. Remember, what you need (emotionally) is not the same as what you want. The former is what we call self-care because these practices help meet your emotional needs in the short and the long run. I say this because one could argue that I need ice-cream to feel better. And perhaps that tub of Ben & Jerry’s will help you temporarily distract from your pain, but in the long-run you may regret eating it, throw it up from overconsumption, become addicted to sugar and reach for it every time you feel low etc. But, talking to a therapist, for example, about whatever is causing you emotional pain and processing your feelings will ultimately meet your emotional needs. Most likely (and here I’m generalizing) because you no longer feel lonely, unseen or unheard and understand your experience in a way that makes sense and brings closure. The great thing is that even during COVID-19 therapists and psychologists are continuing to see clients either through tele-therapy (most) or having set up their offices with chairs 6 ft apart/using a mask etc. If you are unsure whether therapy can help you, or have specific questions, you can book a FREE 20 min phone consultation by calling me at 626-594-5353, emailing drlele@mentalwealthinc.com or click on Book a Consult at the top of the home page to connect with me.
Social Distancing
Since most of the CDC and WHO’s recommendations continue to be to keep a safe distance (at least 6ft) from people that are living in a different house/location as you. Unfortunately this means close friends, colleagues, extended and sometimes close family members and so on, this becomes an extremely lonely situation for most. I consider intimacy, love and positive attachments as the heart and soul of what makes us tick. COVID-19 coronavirus pandemic has then brought on a tricky situation where we are being asked to stay away from something that brings meaning and value to our lives. Additionally, this is not just for a month or two. This world-wide pandemic is here to stay for awhile, unfortunately. Thus, the best thing to do is to distance yourself physically from others but continue to maintain intimacy, connections and just everyday conversations with the use of video-conferencing, phone, text or even social distance dates and hangouts. Be creative and ask a friend to have a picnic with you outdoors and sit 6 feet apart. Or grab coffee and sit and the bottom of staircase, while someone else sits at the top. I have a feeling this is going to be our new normal for a bit.
Avoid Crowded Spaces
Avoid crowded spaces. Most Gyms, pools, yoga studios etc. were (or still are) closed but you can still continue exercising by going for walks, runs, or bike-rides outdoors.
Youtube has many exercise, yoga, mediation videos, even ones you can do with your kids. If you do plan on venturing at a specific re-opened location, ask for their COVID-19 safety policy and measures. You then decided your and your family’s comfort level based on the information given.
Work & Play
During these uncertain times it’s easy to forget about what's important and overly focus on work, school, and other responsibilities
It’s important to focus on your intimate relationships. This is an opportunity for you to work through relationships that have been going through a rough patch or create more intimacy in your relationships. It is also a time when being playful is more important than ever. We are undergoing a historic level of uncertainty; being playful with each other, making jokes, laughing, and keeping things light will help get you through these times without entering panic mode. Lastly, working from home can be extremely stressful. The boundaries between work and play are blurred and thus, stress can peak. This is a topic near and dear to my heart and thus, I have an entire blog dedicated to that and you can learn more here.