Managing Stress During COVID-19
If you’re anything like me, your life has been turned a little upside down by this pandemic. You are likely trying to juggle work (from home, or maybe even IN the middle of all of it), kids and their school (from home), pets (at home) and trying to hold it all together (within the confines of your four walls and neighborhood).
Feeling overwhelmed, stressed, anxious? It’s all pretty par for the course right now. Here are a few tips and strategies that you can utilize to make life feel a little more manageable.
1. Make a schedule- and try to stick to it.
I know. This isn’t my favorite thing either lately! It feels much more comforting sometimes to just get sucked into hanging out with nowhere to be and nothing to do. The truth is, we all (kids and adults) do better with some structure. Lack of a schedule can make chaos feel even more chaotic.
If you struggle with schedules, start small. Just schedule one or two things that you must do in a day (personal hygiene tasks might be where you begin). Then build from there and see how you feel.
2. Monitor your sleep health.
This is also a struggle during normal times; however, it’s really important to your overall well-being. Here’s where to start: wake up at the same time daily. That’s what sets your internal (circadian) clock for the day. When you’ve got that down, go to bed at the same time daily. That’s right. Bedtime, wake time. What is good for your kiddos is also good for you! Other sleep tips? Try for 7-8 hours of sleep per night. Avoid caffeine, nicotine, and alcohol in the hours prior to bed. Turn off your electronic devices at least 45 min to an hour prior to bedtime.
3. Find a way to feel productive.
Make a list of what you do. If that means you are checking things off like “Showered”- great! Give your brain something to anchor to and generate that feeling of positive vibes- no judgment. I’m not saying learn a new language, bake a million loaves of bread, and be the next great podcaster when I say “find a way to feel productive.” Start small- maybe smaller than you need to- and see if checking those things off your list doesn’t help ease the monotony and stress of feeling like you’re spinning your wheels.
4. Connect with others.
At least once a day, make a call to someone outside of who you are coexisting with. Preferably a video call. It can help you with your own feelings, but there’s research to show that reaching out to check on others can also help US with our own feelings. Connecting is great for the person who initiates it and the person contacted. Humans are social creatures- even if you’re an introvert and love to recharge on your own.
5. Exercise. Preferably Outside.
Again, I’m not advocating that you run a marathon if you’ve not been off your couch in days. You could find a free yoga class online, go for a walk in your neighborhood, ride your bike, dance in your kitchen. Just find a way to move your body. If you can do it in the morning to burn off some cortisol, awesome. If not, just whenever works for you in your day.
Of course, there are also times when stress and anxiety feel like they overwhelm our ability to manage at all. If that’s where you’re at, I’d encourage you to reach out to someone for help. Most therapists have pivoted their practices to use telehealth- so if you’ve got a computer or smartphone, we can see you virtually. Don’t be afraid to ask for what you need- maybe right now you need that 45-60 minutes weekly of therapy- and that is completely valid and useful!
Dr. McDonald is currently putting together a 4-week stress support online group for moms of school-aged kids and can also offer other group offerings if interest is there. You can also call and ask about doing some short-term individual therapy to meet your needs during this difficult time: 360-302-4645
Stay healthy and safe!