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Six Tips to Overcome Covid-19 stress

Covid-19 has caused increased stress levels in almost everyone.

This is a normal response to changes in our environment, but the extended period of stress caused by a prolonged response to change, will have negative effects on our physical and mental health.

If we do not manage our stress levels during these times we will increase our risk for anxiety and depressive disorders.

However, there are things we can do to break the stress cycle and reduce the body’s response to change by lowering the stress hormones (cortisol) secreted in our bodies.

We used to do this by touching our faces or giving someone a hug or a pat on the shoulder.

With public health demands for physical-distancing and scientific advice that discourages touching, we must find other ways to break the stress cycle.

Q: How can we lower our risk for mental and physical health problems?

A:  We can do this by structuring specific activities on a daily basis. Make a plan that as of tomorrow you are going to reorder your daily activities.

  1. Reduce the intake of negatives

Do you really need to know how many covid-19 infections there are worldwide each day? How helpful is that information to you?

2. Exercise daily – walking is recommended

 This is extremely important especially for the elderly. Walk around your house and in your house if you can’t go outside, but keep moving for at least 30 minutes daily. You can also do internet exercises in front of your screen of choice – telephone, tablet, T.V. or laptop.

3. Maintain physical-distance but stay socially-connected.

Telephone you family and friends. Now is the time to reconnect with those you have not talked to for a long time. With so many digital platforms available on social media, you can do video conferencing with persons on say WhatsApp and Facetime, which is the next best thing to a face-to-face meeting. You can also schedule Zoom meetings with family and friends. It’s important to talk about your feelings not only to solve problems but just to get it off your chest. People who get things off their chest, usually live longer than people who bottle up their feelings.

4. Nurture your spiritual life

Your spiritual life is important. The church can now come to you in your home via YouTube and Facebook and you can attend church at your convenience. It will take time to adjust to these new formats.

Remember washing our faces, brushing out teeth even putting on clothes, are things we now do instinctively but we had to make adjustments and cultivate these habits.

5. Meditation and Yoga

These are activities to quieten your mind and body. Sleep is important and going to bed around the same time every night and waking up about the same time, ensures a consistent sleep cycle. You should sleep in a darkened, cool and quiet environment. Best not to have a television in your bedroom.

Also on a daily basis, you can quieten your mind by trying meditation or doing yoga. If you feel anxious try deep-breathing exercises. Many illustrations of proper-deep breathing exercises are available on the internet.

6. Indulge in pleasurable activities

Indulge in activities that make you feel good on a daily basis. Whatever it is – gardening, painting, art, photography or “smelling the roses.”

For example, dressing up daily because looking good makes you feel better. Remember this is for your wellbeing, not for anyone else’s.

7. Helping Others

We are hardwired to be helpful beings, therefore helping others makes us feel better. In helping others, we automatically help ourselves. Give something to someone today. It does not have be something of high monetary value -a breadfruit, an avocado, a flower or a plant.

Consider Covid-19 is an opportunity for change – learn something new and do new things.
There is no negative event in our lives from which we  cannot learn something positive.

By Dr. Earl Wright

Consultant Psychiatrist & Public Health Specialist

Past article: Look after your mental health

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