Managing Stress During COVID-19

Managing Stress During COVID-19

COVID-19  has created a new situation for us all. The pandemic is creating additional stress related to work/employment, fear, concern for loved ones, health concerns, individual stress with changes in routine and isolation from loved ones, as well as family stress for couples and families with increased time together at home. Now more than ever could be a good time to seek support for your mental health and to manage stress.

Stress

It is normal to experience stress during a stressful time. Signs of stress include:

  • Fear or worry about your health or a loved one’s health
  • Changes in sleep patterns
  • Changes in eating patterns
  • Difficulty concentrating
  • Increased use of alcohol, tobacco, other substances
  • Worsening of pain or existing conditions

Additional concerns right now may include:

  • Feeling isolated
  • Feeling distressed (about finances, housing, business, etc.)
  • Concern about protecting yourself from others

Coping with Stress

It can be helpful to focus on the things you have some control over.

    • Take breaks from the news and social media.
    • Take care of your body:
      • Eat a healthy meal
      • Get good sleep- try to get back to your normal routine. It can help your mood.
      • Don’t nap longer than 30 minutes
      • Take a walk for 20 minutes or more
      • Avoid over-eating/drinking or increased smoking or use of other substances
    • Talk to a friend or loved one who listens or provides a sense of comfort
    • Stay connected to friends and family.
    • Additional tips on self-care and well-being.

For Couples, quarantining at home can create be difficult. Here is a link to 24 Dates You Can Try At Home.

Ways to Manage Trauma and Grief

  • Physical touch. Whether a hug from a friend or loved one, a massage, or even time with a pet, physical contact is healing.
  • Find someone to talk to. Whether you find a therapist, a friend, or a survivor’s group, find someone who can listen to you and support you.
  • Don’t forget to eat. Even if you snack regularly. You need to take care of yourself.
  • Sleep and exercise will help you keep a routine, and help regulate your mood.
  • Music can help access your emotions, whether listening, singing, or playing music. 
  • Schedule 1 pleasurable thing each day. Give yourself something to look forward to.
  • Spiritual support. Whether you pray, attend services, meditate, or find your peace and solace in nature, spend time where you gain spiritual connection and strength when you can.
  • Remember, it is okay to cry. Your feelings will find a way out somehow, and crying is healthy. It is okay for children to see you cry to know that it is a healthy form or healing.

Support

I offer secure telepsychology appointments that can help support you through this time. This can be beneficial while we are trying to stay safe at home, but can also be helpful when there are difficulties due to transportation, childcare, or illness. If you are interested in therapy for support, contact me today. Click here to learn more about Telepsychology

App:

COVID Coach App to help in managing stress during COVID-19

COVID Coach- A timely new app to learn ways to stay healthy, monitor your mood, manage stress, and find resources. This new app is full of great tools and information.

Online Resources:

Calm Free Guided Relaxation Tools

Headspace Free Guided Relaxation Tools

UCSD Center for Mindfulness Online Audio and Video Exercises

UCSD Center for Mindfulness Videos on Stress and Mindfulness

Sounds True Resilience in Challenging Times- Online Resources

Resources for Parents During COVID-19

COVID-19 Tool Box for Parents, Teens and Professionals

COVID 19- Helping My Child Cope Tools

 

Ask for Support – Request An Appointment Today.