With COVID-19 spreading uncertainty everywhere, it’s hard not to feel more anxious and stressed than usual. But letting emotions and worries spin can be downright bad for your health. Take charge with strategies to help control your body’s high-alert system.
WHAT DOES STRESS LOOK LIKE?
Fear and worry affect people differently, so the first step to easing anxiety is keeping your radar up for signals. You might have trouble sleeping and staying focused. You might let healthy eating habits slide or drink more than usual. If you have a mental or chronic health condition, it might be harder to manage. Maybe you feel down more often or get irritated more easily. Kids and teens often give different clues, like acting more clingy or cranky, complaining of frequent stomach pain or headaches, and melting down more often.
KEEP AN OPEN MIND AND BE READY TO EXPERIMENT
Stress shows up in many different ways. But there are a multitude of strategies you can turn to. You might find one that works right away, or you might need to test a few to find your favorites.
Avoid information overload. During the outbreak, it’s important to stay informed with the latest news and guidelines. But too much news can push you into hyper-worry. Try limiting yourself to 30 minutes of news coverage a day, or one update a day, like a daily briefing from your state government or a trusted source like the Centers for Disease Control or Harvard Medical School Coronavirus Resource Center.
Control what you can. Hand washing, cleaning, staying home, and staying a safe physical distance from others are all steps we know help protect us from the virus. Getting plenty of sleep, eating right, and staying active are also important and in your power to manage.
Be more mindful. Sitting quietly and focusing only on breathing slowly in and out—even for just five to 10 minutes—is a simple act with amazing calming power. If that’s not your style, try one of these:
Stay social. Anxiety gets more fuel from isolation and loneliness, so reach out to friends and family often by phone or video chat. Invite friends to join you virtually at dinner time or over dessert. Set up a weekly date to check in with far away family members. Reach out to friends when you need support. Level-headed friends who are good listeners are especially helpful in this time, because they’re apt to help tamp down your rising emotions, instead of heightening them.
Help others. This benefits others who are struggling and gives your mental health a boost, too. Make a cheerful sign and post it outside your house. Check with your community services center and ask about local needs. Donate to a food pantry. Pick up trash during neighborhood walks. Shelter a homeless pet.
HOW TO HELP KIDS
Though toddlers and teenagers will obviously react differently and have different needs during this time, these tips work for kids of any age.
KNOW WHEN TO ASK FOR HELP
If worry and overwhelming feelings disrupt your day for a string of several days, call your primary care provider. Keep these phone numbers handy in case of a crisis situation: