COVID-19 has caused worldwide pandemonium over the past few months. With so much panic in such a short period of time, it’s natural to feel stress and anxiety over the current situation. Worldwide, government officials have asked citizens to stay quarantined to limit the spread of the disease, but staying in has created heightened emotions of fear and stress for many of those that are confined to their homes.
COVID-19 is scary, but we can learn to recognize our stress and cope in healthy ways. We’ll discuss some ways that individuals can cope with the many stressors they may be feeling during this crisis.
What is stress?
Stress is how our body responds to changes that require adjustment. For example, staying quarantined in your home can be a large adjustment. Our bodies react to stress physically, mentally, and emotionally. Each person is different and responds to stress differently.
During this time of adjustment, take note of how your behaviors are changing. Are you having trouble sleeping or has your appetite changed? These are only some ways stress can affect us. Other ways include:
- Fear for personal and familial health
- Change in sleep patterns
- Difficulty concentrating
- Worsening of chronic health problems
- Worsening of mental health problems
- Increased drug use
Stress is natural, but it can cause our bodies to behave in unnatural ways. Understanding the ways you react to stress will help you gain control of your situation.
Common negative ways to react to stress
When you are adjusting to something new, your body will try to cope with the change. However, some common ways people typically react to stress are not healthy. Here are some of the common unhealthy reactions to stress:
- Drug use
- Oversleeping
- Overeating
- Crying
- Lashing out
- Negativity
When you understand how you react to stress, you can take the next steps in stress management. Managing your stress will help you react differently–usually in much healthier ways.
How to cope with the stress of COVID-19
Coping with stress, especially the kind that comes from being quarantined during a world-wide disease pandemic, isn’t easy. However, managing your stress can help lessen the panic and anxiety you feel and improve your overall health. Try to find a technique to help you cope with your stress in a constructive way. Here are a few things you might try:
Find someone you can honestly express your emotions to
It is okay for you to mourn an event that got canceled or plans you couldn’t make due to a stay-at-home order. Allow yourself to find someone you can honestly express your emotions with. Calling a friend, family member, or therapist will help you feel a sense of normalcy and support during a hard time. Talking about your problems helps you keep them present, instead of worrying more about the future.
Be a friend to others who are also struggling
If you want someone to talk to, you should also allow others to talk to you. Lending an ear for your roommate, partner, friend, or family member can help you express empathy and bond over an otherwise difficult situation.
Understand your stress and move on
It is common for people to dwell on their stress and feel anxious about the future. During this pandemic, it’s important to instead recognize your stress, realize it is there, and move on. Don’t push down your emotions, but don’t let them plague you and cause you to overthink. Once you realize you are panicking about something you can’t fix, move on to something that will help you think about better things.
Maintain your health
Managing stress doesn’t come naturally for most people. Maintaining your physical, mental, and emotional health will help you manage and understand what you are feeling while helping to keep you healthy.
Stay informed using correct channels (CDC/WHO)
Seeing constant news and rumors about the current COVID-19 situation doesn’t always help to rally and boost spirits. Instead of spending all of your time searching for updates, try only checking the news once or twice a day and on correct channels, like the CDC or WHO, where the most accurate news about the disease is being shared.
Learning to cope may not make the situation of COVID-19 better, but it can help improve your current situation.
Activities to distract you from stress
If you are stuck in quarantine and need something to distract you from the news and the anxiety you feel, try one of these activities.
Find a daily routine
A daily routine can help you feel a sense of normalcy while keeping you productive.
Relaxation techniques
Meditating or relaxing through self-care can help you clear your mind.
Exercise
Keeping your body healthy is important, especially when you are cooped up all day.
Cook
Cooking requires attention, which can help keep your mind distracted. Plus it rewards you with a delicious treat.
Practice hobbies
While you are practicing social distancing, why not take the time to practice some of the hobbies you don’t usually have time for? Have you always wanted to crochet or knit more? Maybe you finally have time to read your list of books or write that novel you’ve been thinking about.
Express gratitude
It’s easy to see how blessed you are when things change. Take a moment to write down the things you are grateful for, even while you are quarantined.
How can I receive therapy while I am quarantined?
Therapists can help you learn to manage and cope with stress in healthy ways while also being someone to talk to. If you don’t have a regular therapist but feel that talking to one in quarantine would be beneficial, research therapists who can help you over the phone. Talking to a therapist over the phone or through skype may not be as comfortable as an in-person meeting, but you will still be able to express yourself and have support from someone who can help you understand what you are feeling.
How to support others struggling with quarantine and COVID-19
If you are struggling with being quarantined or if you have COVID-19, know that you are not alone. The effects of this virus are global and everyone feels them in some way. However, it is difficult to know how to support someone when you both need to practice social distancing. The best thing to do is call them and ask them how they are feeling and what you can do to help. Sometimes all they need is someone to listen.
You can also help support people by arranging deliveries to be sent to them or doing a shared activity together. Even though you have to keep your distance, you can challenge them to a workout, watch the same movie, or read the same book and then talk about it afterward. There are even some online games that you can play together. Doing things together, even if you aren’t physically with them, can help them and you cope with the stress of COVID-19.
Use COVID-19 and quarantine to learn more about yourself and how you react to stress. As you pay attention to your stress management skills, you will learn better ways to cope with the stress and anxiety that has come from this worldwide crisis. There are plenty of resources still available to you to keep in contact with other people, including a therapist, while you are in isolation. Alvarado Parkway Institute has therapists who are able to support you via virtual group therapy and even individual counseling sessions. Surrounding yourself with friends and family, even if it’s virtual, can help you feel better. Work to take things one day at a time. If you feel that you or someone you know are unable to manage this stressful time alone, contact Alvarado Parkway Institute today to discuss options for anxiety treatment.
Sources:
https://www.multicare.org/news/ways-to-cope-with-stress/
https://www.cdc.gov/coronavirus/2019-ncov/daily-life-coping/managing-stress-anxiety.html
