Covid-19: Psychological Survival Guide: Top Strategies to Manage Stress
Because of COVID-19, more than half of the world's population is now socially isolated, stress management techniques are now part of everyone's toolkit for dealing with life's ups and downs. Physical and mental health can be harmed over time by social isolation and social distancing. In this section, you will find a number of science-based psychological tactics that can help you cope with the stress of COVID-19. They can be combined with other methods for coping with coronavirus anxiety, such as those already mentioned.
In order to help you and those you care about, we've broken down our recommendations into categories that focus on key aspects of our psychological well-being. Finally, because we all have different coping mechanisms for dealing with stress, we'll go over how to create a "Action Plan" that you can stick to.
Manage My Thoughts
I've decided to control my thoughts in order to lessen my anxiety and keep myself and my loved ones in a pleasant state of mind.
I don't judge my feelings because I don't want to. Anger, despair, and anxiety are perfectly acceptable feelings for me to feel. I use any fear I have about the pandemic to spur me on to better protect myself and my family.
Only once or twice a day will I monitor the media on COVID-19. The more I check, the more concerned I will become.
For information on the present status of COVOID-19, I only turn to credible sources, and I avoid blogs or websites that are skeptic or conspiratorial in nature.
I let go of things that aren't useful or productive, and focus on the things that are. To help me 'let-go,' I imagine my anxiety as a floating item, like a balloon or a stream of leaves.
A precise plan can be made when I'm feeling worried and uncertain, such as developing a list of things I want to accomplish. A budget helps me keep track of my finances.
It helps me to remember that all emotions are like waves when I'm feeling anxious and overburdened All of them have come and gone, and I'm just here for this one. In order to go over the wave, I can take 10 deep breaths.
Nothing is everlasting, and this global pandemic will eventually come to an end.
I am reminded that I have the ability to bounce back. If I need to, I can recall how I overcame a difficult situation in the past, such as a health issue, a divorce, or getting laid off from a job.
To stay present in the moment even if I'm distracted, I might choose to focus on what I'm missing by visualizing it. Visualization and imagination activate the same parts of the brain as are activated when the activity is actually being performed.
Loving My Body Is My Priority.
My mind and body are connected. For myself and my loved ones, I will make sure to take care of myself physically.
I promise to get at least seven and a half hours of sleep each night and to maintain a regular sleep schedule. I've made the conscious decision to avoid staying up late or staying up until the wee hours of the morning. The physiological underpinning of sleep, such as muscle repair and growth hormone secretion, relies on our circadian rhythm being exposed to light and darkness on a regular basis. If I don't get a good night's sleep, I may be more irritated and worried the next day.
Every day, I eat at least three meals in order to keep my energy levels up. In spite of the fact that I can indulge in some junk food, I try to stick to a balanced diet. I can become cranky if I don't eat, which could lead to an argument with a loved one. My body will obtain the correct amount of carbohydrates, lipids, and protein if I eat a well-balanced diet. I need these three nutrients for a variety of bodily activities, including energy maintenance, muscle repair, and the production of brain chemicals known as neurotransmitters.
I intend to stay hydrated by drinking plenty of water on a regular basis.
In the evenings, I'll limit myself to no more than two drinks, and that'll be right before I go to bed. Alcohol can disrupt the most restorative stages of our deep sleep, which are stage 3 and stage 4. If this happens, the following day I may be sluggish, exhausted, and more nervous.
I work out on a regular basis, even if it's only for 5-10 minutes a day. If necessary, I can locate routines online. My energy levels, motivation, and overall happiness will improve if I'm more active than if I'm less active. I may gain weight if I decrease my amount of physical exercise without changing my caloric intake.
Taking Care Of My Emotions
Focusing on the things that are most important to me and those I care about is something I've decided to do.
"Who is important to me and what type of person I want to be with them" and "What is essential to me" help me figure out what is most important to me. When I'm acting in accordance with my principles, I take my time and focus on the experience.
Gratitude fills my heart every day. At the end of each day, I jot down three things I'm grateful for, no matter how tiny. I then take a bite out of one and enjoy it as if it were a delicious meal.
As long as I'm able, I treat myself to something nice whenever possible. I promise to treat others the same way.
When it's a part of who I am and something I value, I'll employ humor. I am able to watch hilarious movies, stand-up comedy, and share what I find amusing with others..
No matter what I'm doing, I attempt to connect with and be aware of the act. Using my five senses, I can tune in to what my body is telling me and tune out everything else.
As the coronavirus epidemic subsides, I take note of what I'm missing and write it down so that I'll be able to enjoy it fully when it's gone.
Meditation helps me keep my thoughts and feelings in check and keep me from becoming overwhelmed by them.
I've made the conscious decision not to be harsh and overly judgmental of myself or those close to me. I like to be empathetic, supporting, and loving at these difficult times. When I talk to myself or others, I'll emphasize on being a "good coach" rather than a "poor coach." The self-compassion guided meditations I employ help me cultivate compassion, resilience, and a willingness to let go of self-criticism.
Taking Initiatives is Something I Do
Throughout the day, I intend to be both physically and mentally active for myself and my loved ones. Boredom, depression, and a lack of purpose are all symptoms of inactivity.
I wash my hands frequently for 20 seconds (i.e., sing Happy Birthday) and cough in my elbow or inside my shirt to keep people safe. I follow the World Health Organization's instructions.
Despite the fact that I have no symptoms or am in a low-risk category for catching COVID-19, I follow the above recommendations to help fight the pandemic and to remember those who may not be so fortunate.
To stay productive and involved in my daily activities, I adhere to a set schedule at home. Humans are aimless and prone to negativity when they lack structure.
During COVID-19, if I work during the day, I employ the most efficient methods to work from home.
As much as possible, I engage in activities that are meaningful to me, such as working out, yoga, or listening to music.
I avoid boredom by balancing my time between several pursuits. I refuse to repeat the same actions.
If I haven't exercised in a while, I try to get in 5 or 10 minutes every day because it's beneficial for the heart and brain. Engaging in some form of physical activity can help you feel more energised, more motivated, and happier in general.
I Maintain Close Relationships With My Family and Friends
Humans are social beings by nature. Oxytocin, a "feel good" hormone, is released when people feel connected to one another. Because I care about myself and others close to me, I make sure to stay in touch.
I use social media to keep in touch with friends and relatives who live far away while we are in a state of social estrangement.
Every day, I vow to show my loved ones how much I appreciate them by offering them a compliment or expressing my adoration. If I'm complimented, I'll gladly accept it back.
Plan of Action
I sincerely hope that some of these methods for managing with COVID-19-related stress have been beneficial to you. The good news is that you don't have to use every single one of these coping mechanisms. In order to create your own "Action Plan," here's a simple method you can use.
Lined paper can be divided into three portions. Write down 3-6 tactics that you think are working effectively for you in the first area. This part is for you to add any other strategies you think might be beneficial. To avoid overwhelming yourself, limit yourself to one or two. Remember to review the methods everyday by keeping the page in a place where you can see it frequently (e.g. in the morning during breakfast or just before sleep). It is easier to remember and use them if you keep looking at them over and over again.
Anything you're doing that's contrary to the rules outlined above should be listed in the third section. Being sedentary all day, drinking excessively, or keeping tabs on the coronavirus news are just a few examples. These points, like those in sections 1 and 2, should be examined daily. When you're more conscious of how destructive your stress-inducing behaviors are, you're more likely to catch yourself and pick an alternative method of stress management.
I hope that these instructions have been useful to you.