The coronavirus global pandemic has generated additional stress on our bodies, making it difficult for us to manage daily life tasks. Our bodies have become storehouses for unresolved and dysregulated emotions. The psychological and emotional weight of loneliness, anxiety, depression, grief and loss continue to threaten our body’s healthy biological and behavioral processes. When left unaddressed, these emotions can become toxic to both our physical and emotional health.
During these difficult times, it is essential to remember that our emotions matter, and we are not alone. The following coping strategies provide practical steps to lessen the stress and emotional weights we have been carrying:
- Self-Care. Two simple words that can profoundly transform our health. The concept of self-care requires us to put ourselves first. This can be difficult for those who are natural caregivers and nurtures. For the mother who has just given birth to a baby, or the person caring for a sick family member, putting oneself first may seem selfish and impossible. However, the concept of self-care is the ability to find time within our daily activities to bring our bodies and minds back into balance. Self-care provides us with a space to break away from the busyness of our daily activities so that we can focus on being at peace. It does not have to be extravagant or costly. Self-care is not always about manicures or pedicures or escaping to a tropical island. It is about taking time to be aware of what is happening in our bodies and giving ourselves rest. Simple self-care activities include:
- Reading your favorite book
- Diffusing calming essential oils
- Relaxing at home with your feet elevated in a cozy spot, sipping on a drink of your choice
- Watching your favorite TV show or listening to music (uninterrupted)
- Taking a bubble bath or extended shower (add scented candles for effect)
- Ordering in from your favorite restaurant
Your self-care activity is about spending intentional and uninterrupted time doing something that helps YOU care for YOU. Something that relaxes and refreshes you.
- Social support. Social support during these times can be challenging. Thankfully, technology allows us to connect with the people who love and care about us. Perhaps you can schedule a Google hangout game night, Netflix watch party, or a FaceTime or Zoom call. Invite positive friends and family who are cheerful and fun-loving supporters. This can boost your spirits and create the social engagement you need to improve your mood. Talking to someone you can trust, who loves and cares for you will also help you through difficult days. Connection with others allows us to thrive even in challenging times.
- Limit your social media exposure. Social distancing does not mean we have to be socially disconnected. However, spending extended hours scrolling through social networking sites and social media pages can sometimes become more harmful than helpful. Social media content presents an alternate reality of people’s lives and engaging in this content frequently can become depressing, distracting, and anxiety-producing. Monitor your exposure and focus on people who are positive and add value to your life. Listen to podcasts or audible books on topics that interest you and help you to improve your mood.
- Positive Thinking and Positive Self-talk. Our thoughts have power and give life to how we handle the stressors we carry. It is important to take time to identify our emotions and how they are affecting our outlook. Negative thoughts paralyze our ability to process our emotions. Positive thinking and positive self-talk will provide liberation from those internal and external negative thought patterns. When you practice positive affirmations, they help improve self-confidence and self-efficacy. Some examples of positive thought building activities include:
- Posting your favorite quote in an area that is visible throughout the day
- Repeating positive affirmations particularly when negative thoughts and emotions flood our minds
- Taking time to laugh (watching or reading comedy)
- Reconnecting to faith and spiritual sources of empowerment
- Reframing negative thoughts (e.g. “I am not going to be able to do this” can be replaced with, “ This will be challenging, but I have been able to get it done before, and I can try to do it again.”)
In situations where you typically respond negatively, think about the positives, and speak those positive affirmations out loud. You can say things such as, “I am capable, “I will get through this,” or “This is hard, but I have been able to survive before, so I can do it again.”
Think of some more affirmations and write them down. When challenging situations arise, say them aloud. Remember, positive thinking and self-talk give life to positive feelings and positive behaviors.
- Breathe. Taking slow deep breaths lowers or stabilizes blood pressure, and reduces tension and anxiety—particularly in stressful situations. Deep breathing also improves concentration and memory. By practicing slow, deep breathing, your mind will become calmer, and your body will begin to relax, returning you to homeostasis (balance). Paced deep breathing is one of the easiest ways to produce a relaxation response, optimize breathing, and improve heart rhythm. Breathing enhances our capacity to manage stress. Here are some tips for practicing deep breathing:
- Find a comfortable place
- You can opt to play soft relaxing music in the background (but not necessary)
- Breathe in through your nose, allowing your body to fill up with air
- Breathe out through your nose
- As you breathe in, feel your belly rise. As you breathe out, feel your belly lower
- Visualize yourself breathing in a stressful situation
- Breathe out the stress, while allowing yourself to let go of the things that weigh you down
Breathing allows you to regain control. In this present moment, let your breath take control. Breathe in and allow your body to breathe out the stress and focus on centering your thoughts on positive thinking. Regain control through your breath. Let the rhythm of your breath soothe you, ground you, affirm you, support you, and empower you. Stop now and breathe.
- Exercise/Physical Activity. Physical activity is a preventative measure used to decrease the development of premature diseases. Physical activity reduces stress, increases mental and emotional wellness, and regulates body function. The Center for Disease Control (CDC) recommends at least 150 minutes per week of moderate-intensity aerobic and anaerobic activity per week to lower the risk for diseases. Exercise has also been shown to be helpful improving one’s mood. Exercise does not have to be intimidating. Walking in the park, yoga, Thai chi, jogging, lifting light weights, dancing to your favorite song (on repeat), and running can support your physical activity goals.
- Watch What you Eat. Your food habits impact your health and wellness. Foods high in sugars and carbohydrates make you sluggish and tired. Introduce healthier options into your meal planning. Foods rich in fiber, protein, and daily consumption of vitamins work to improve your energy and digestion. Consider replacing high carb foods with green and purple leafy vegetables. Drink lots of water, too. Doctors recommended that you drink half of your body weight in ounces per day. (I know, insane right! But it works!) Staying hydrated improves your body’s ability to function by flushing out toxins. Eating healthy also boosts your immune system and aids in disease prevention. You can snack, but avoid processed foods that are high in sodium, sugar, and high in fructose corn syrup. Talk with your health care provider about healthy food options and vitamins that support immunity defense.
- New Day, New Skill. It is time to bring your creativity to the surface. That hidden talent you have kept locked away. It is time to unleash it! Participating in skill-building and talent enhancing activities support holistic wellness and lower stress. Do it yourself (DIY) projects, baking, sewing, knitting, decorating, and space remodeling will help to keep you active while you explore your skills.
- Reach Out for Help. Some emotional burdens cannot be managed on our own. If you are experiencing feelings of loneliness, sadness, grief, anger, distress, or unhealthy thoughts for periods longer than one month, please reach out for help. Let us help you connect with a therapist to work with.
The healthiest you is the best you. Allow yourself to carry healthy emotions, coping skills, and a positive outlook. Many of us are facing similar challenges. You are not alone. Your self-care does not have to happen in isolation. The gift of self-care helps us take time to support our emotional needs.