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.
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
health, 16(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 October, 17, 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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