Managing stress during Pandemic: 9 Ways to cope with stresses related to fear and social distancing

Managing stress during  pandemic, How to manage stress and anxiety while working from home?

Managing stress during Pandemic: Coronavirus outbreak was first reported to the WHO by Chinese authorities on the 31st of December 2019. The outbreak initiated from Wuhan city. Almost all the countries in the world have been affected by this outbreak. After struggling for a few months, China has somehow controlled the further spread of the virus. Whereas, other countries are still finding ways to control the spread of the virus. Various efforts are being made to develop an appropriate vaccine for the COVID-19 disease. 

The spread of COVID-19 disease has made people, in almost all parts of the world, stay at their homes. This situation can be stressful at times and may cause anxiety and fear. Coping with this stress in an appropriate way can make the community stronger. Social distancing can have its risks as human beings are considered social animals. Loneliness and isolation may exacerbate depression and anxiety that in turn can impact the physical health of people. Working from home may not be much stressful in normal conditions. But, knowing the fact that the current lockdown may go on indefinitely may stress people.

Experts believe that feeling stressed under these circumstances is quite normal. But, maintaining your psychological health and mental well-being is as crucial as taking care of your physical health (WHO, 2020). Managing stress during a pandemic is a critical issue. People of different ages may react to stressful situations differently. Stresses during a pandemic may include worry and fear about one’s own health or the health of loved ones, depression, difficulty in concentrating, and changes in eating and sleeping patterns, etc. (CDC, 2020).

People need to take care of themselves by ensuring sufficient rest and healthy food and healthy activities. Some of the ways, as suggested by doctors, WHO experts, and psychologists, of managing stress during a pandemic are discussed below.

1. Develop a Healthy Schedule
The normal routine of most of the people in the world is disrupted because of the coronavirus outbreak. One should set a schedule even during holidays or off time. So, you can make a schedule of eating as well as other activities in order to keep lives in order. Organized activities help bring balance in routine matters that in turn reduces the overall stress level of body (WHO, 2020).

2. Practice Mindfulness
Mindfulness can be thought of as a form of mediation in which one focusses on being fully aware of what he or she is feeling and sensing at a particular moment without any interruption. Practicing mindfulness can involve guided imagery, breathing methods, and other activities that relax the mind and body to reduce stress (Merkes, 2010). One of the mindfulness exercises is sitting mediation. It includes sitting comfortably with a straight back. Your hands should be in the lap and feet should be flat on the floor. Now breathe through your nose while focussing on the breath moving in and then out of the body. No physical sensation or thought should interrupt you in order to have peace of mind. You can repeat this exercise twice or even thrice a day.


3. Label your Emotions
Labeling emotions is another way to manage your stress. Researchers at UCLA found that giving a name to a particular emotion or feeling reduces its intensity. You should take a minute several times each day and concentrate on your feelings. Are you feeling anxious, frustrated, overwhelmed, confused or sad in the current situation? You need to acknowledge your feeling rather than fighting it. This will help you in reducing your stress level (Science Daily, 2007)
4. Take a Break
It is believed that disease can be held in someone's body by thoughts. If you feel unwell, don’t talk about it as it can add energy to illness. If someone talks about the current situation, you may shift the conversation towards good things. Constant updates keep your mind alert all the time that may become distressing. Media distancing is as important as social distancing. You should find the right balance of your exposure to news. Try to stick only to trustworthy sources like WHO and CDC etc. Continuous exposure to news can cause a fear of disease. This fear is dangerous. Psychologists believe that the fear can prepare your body organs to possibly catch the disease that in turn may even influence your immunity. So, you should shift your concentration to other activities rather than just updating yourself with the current situation. 

5. Connect with Others
Connecting with others is extremely important during times of fear and uncertainty. Doctors believe that isolation and fear can cause anxiety and depression. So, people should make a point in order to regularly connect with others. You can dedicate a specific time of a day to reach out to your friends, colleagues, and family members regularly via text, phone, or social media platforms (CDC, 2020).

6. Gratitude
People often focus on the negative thoughts while they are stressed. One should handle this situation by thinking about the things one is grateful for. One can start his or her day by noting down three good things one has experienced. Reliving the good experiences can make people feel happier and relaxed.

7. Focus on Controllable Things
In the crisis situation, there can be many things that are out of one's control. For example, no one has control over how long this pandemic lasts, what will happen next in our communities, and how other people will behave. Many people overthink these things and keep searching these things on the internet and news channels. As long as you focus on these questions having unknown answers, this will take you to nowhere. This can make you feel anxious, drained, and overwhelmed.

So, you should focus on what is in your control i.e. be careful and follow all the precautionary measures. Wash your hands regularly for at least 20 seconds with soap or sanitizer. Avoid touching your face. Stay at home even if you don't have symptoms of a disease. Avoid non-essential travel and shopping, and avoid gatherings of more than ten people.

8. Community Work help Manage Stress levels
The people who help and support others in need, especially during a crisis, are more likely to be happier and healthier. Taking care of others can improve your well-being and mental health. Rodlescia, a social and health psychology doctoral candidate at the University of Carnegie Mellon, stated that volunteer work can help reduce the stress that in turn results in positive health outcomes (Watson, 2013). Much of the suffering accompanying the pandemic originates from feeling powerless. Doing helpful and kind acts may help us regain a feeling of control over our own life. You can reach out to the elderly and disabled who are isolated. You may leave food packages on their doorsteps. You can also donate money or food items to food banks.

9. Learn New Things
Learning new things can also be helpful in managing stress during pandemic related isolation. One thing excessively available in isolation is time. You may spend your time while feeling angry and worried. Or alternatively, you can utilize this time to develop a new interest or skill. Learning can build confidence and develop a feeling of self-worth.  New skills can be cooking in a kitchen, gardening, gaining new qualifications, or improving writing and reading skills etc. Keeping oneself busy in learning new things can take someone away from his or her current surroundings that in turn can positively impact mental health.





Sources
CDC. (2020). Coronavirus Disease 2019 (COVID-19). Retrieved 8 April 2020, from https://www.cdc.gov/coronavirus/2019-ncov/daily-life-coping/managing-stress-anxiety.html
Merkes, M. (2010). Mindfulness-based stress reduction for people with chronic diseases. Australian journal of primary health16(3), 200-210.
Science Daily. (2007). Putting Feelings Into Words Produces Therapeutic Effects In The Brain. Retrieved 8 April 2020, from https://www.sciencedaily.com/releases/2007/06/070622090727.htm
Watson, S. (2013). Volunteering may be good for body and mind. Harvard Health Publishing. Retrieved October17, 2018.
WHO. (2020). Mental health and psychosocial considerations during the COVID-19 outbreak. Retrieved 8 April 2020, from https://www.who.int/docs/default-source/coronaviruse/mental-health-considerations.pdf

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