• 27
  • Mar
Author

Manage Stress During the Coronavirus Outbreak in 5 Simple Ways

The outbreak of Coronavirus disease 2019 (COVID-19) may be stressful for people. Information is rapidly changing and can be confusing, overwhelming and even scary. You may experience fear and spikes in anxiety. But even if you’re managing your anxiety levels well, there’s still so much more to deal with.

Whether it’s dealing with at-risk family members or patients, a roller coaster economy, trying to juggle work, keeping kids occupied or home-schooling while schools are closed, or simply adjusting to a new, unfamiliar situation, stress can easily pile up and negatively impact you — both physically and mentally.

Stress during Coronavirus outbreak can include –

  • Fear and worry about your own health and the health of your loved ones
  • Changes in sleep or eating patterns
  • Difficulty sleeping or concentrating
  • Worsening of chronic health problems
  • Increased use of alcohol, tobacco, or other drugs
  • People with pre-existing mental health conditions should continue with their treatment and be aware of new or worsening symptoms.

ChiefPsychologist Dr Ranveer Singh, PsyCare, stresses the importance of planning coping activities. “India is the engine of ingenuity,” he says. “Let’s be innovative. This is a time where we can really be creative and come up positive coping skills.”

5 steps for managing your stress

Exercise regularly. While gyms are closed and social distancing guidelines are in place, it’s still possible to get in aerobic exercise, like walking, running, hiking or playing with your kids/pets, all can help release endorphins (natural substances that help you feel better and maintain a positive attitude). And there are other exercises you can do in the comfort of your own home. Dr. Ranveer Singh recommends yoga and stretching as one way to both exercise your body and calm your mind and it’s easy to do by yourself.

Maintain a healthy diet. Stress can adversely affect both your eating habits and your metabolism. The best way to combat stress or emotional eating is to be mindful of what triggers stress eating and to be ready to fight the urge. “If you are someone who is prone to emotional eating, know your triggers, know what stresses you out and be prepared,” Dr. Singh says. Keeping healthy snacks on hand will help nourish your body, arming yourself nutritionally to better deal with your stress. “Helping to regulate your blood sugar throughout the day is going to keep your body stable and your emotions on a much better playing field,” Dr. Singh says.

Take a break. “As humans we want control over our lives and in this situation, so we have to learn to manage lack of control,” says Dr. Singh. While it’s important to stay informed of the latest news and developments, the evolving nature of the news can get overwhelming. Find a balance of exposure to news that works for you. This is particularly important for our children. We need to limit their exposure to the media and provide age-appropriate information to them. Whenever reasonably possible, disconnect physically and mentally. Play with puzzles, a board game, do a treasure hunt, tackle a project, reorganize something, or start a new book that is unrelated to coronavirus coverage.

Connect with others. “I can’t stress enough how important connection is during times of uncertainty and fear,” Dr. Singh says. “Fear and isolation can lead to depression and anxiety. We need to make a point to connect with others regularly.” Reach out to family members, friends and colleagues regularly via phone, text, WhatsApp, FaceTime or other virtual platforms. Make sure that you are checking on those that are alone. Check in regularly with your parents, grandparents and your children.

Get sleep and rest. The ever-changing news environment can create a lot of stress, stress that gets amplified when you don’t get enough sleep. It’s especially important now to get the recommended amount of sleep to help you stay focused on work and on managing the stress the current outbreak can bring. Dr. Singh recommends avoiding stimulants like alcohol, caffeine and nicotine before bed. If you still find yourself too stressed to sleep, consider developing a new pre-bedtime routine, including a long bath or a cup of caffeine-free herbal tea. And planning for tomorrow earlier in your day can help alleviate stress related to what’s to come.

Following these steps to manage stress and add a sense of normalcy can go a long way to help you cope with the ever-changing environment and help keep those around you, especially children, calm and focused.

If you are not able to manage your anxiety or depression on your own, reach out to our team of mental health experts for a virtual consultation or counselling session.

Get virtual consultation from the safety and privacy of your homes through the PsyCare App.Download the App now.Use the links to download the PsyCare App.

For Android phone users-

https://play.google.com/store/apps/details?id=com.wayuhealth.psycare&hl=en_IN

For Apple phone users-

https://apps.apple.com/us/app/psycare-mental-wellness/id1439731550?ls=1

 

You can Call or WhatsApp on our number 7982058265 and ask our team member to help you download the App and explain other details.Stay healthy. Stay Safe. Stay Calm.

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