MANAGING STRESS AND ANXIETY IN CHALLENGING TIMES
Some thoughts about COVID-19 from the
Director of the Counseling Center, Andrew Demaree, Psy.D.
Life can be stressful, even in the best of times. However, it can be particularly stressful – even anxiety provoking – when unexpected events come along that cause us to worry about our safety or the well-being of loved ones. When the cause of these events is something beyond our control, in the larger world around us, there is often a shared sense of uncertainty that is reflected in (and can be heightened by) the news coverage and our conversations with those closest to us. Unfortunately, this can lead to even greater distress and concern. It is important to respond to these moments with a focus on managing our own reactions, remembering what we can and can’t control, and trying to keep an objective perspective when our emotions start to feel overwhelming.
TYPICAL REACTIONS
In these situations, worry and even anxiety are actually appropriate responses to what are realistic, shared challenges. These worries can relate to:
- Concerns about our own health and well-being
- The safety or health of loved ones and those around us
- Heightened focus on our bodies and how we’re feeling
- Whether you’re adequately prepared for what may happen
- Possibly having to miss school, work, or social events that are important to us
- Uncertainty about how long the situation will last – when, or even if, it will end
In addition to worry, other common reactions to troubling events can include:
- Irritability
- Fatigue
- Headaches
- Difficulty concentrating
- Sadness
- Trouble sleeping
MANAGING THESE REACTIONS
- Avoid excessive monitoring of news coverage, recognizing that the situation isn’t likely to change in a minute-to-minute, or even hour-to-hour, kind of way
- Find meaningful and satisfying ways to fill your free time, in order to limit time spent worrying
- Limit use of alcohol and other substances as a way to cope with your feelings
- Be sure to stick to regular eating and sleeping routines (anxiety can tend to disrupt both, which worsens how you feel)
- Use moderate exercise as a way to take care of your body as well as to release tension or ‘nervous energy’
- Talk with those who you know tend to have a calmer response, versus those who are likely to contribute to your becoming more anxious or keyed up
- Use practical strategies for relaxing your body and calming your mind, such as stretching, deep breathing, or meditation
- Listening to certain kinds of music can be both a good distraction and a way to shift your mood to something more positive or calm
- Visualizing places where you enjoy spending time, or intentionally calling to mind particularly positive memories, can help to disrupt negative thoughts and provide a much needed “reset”
- Don’t hesitate to speak with a therapist or pastoral counselor if you feel you could use some help in reducing your anxiety; many people experience some relief from even just one conversation
REMEMBER WHAT WE CAN AND CAN’T CONTROL
- When you become anxious about a situation, ask yourself, “What can I do today to shift how this affects me?” It can be helpful to recognize that, while you may not be able to solve the larger problem, you can probably identify a few ways to reduce your distress
- Anxiety is always about what might happen in the future; however, our ability to have an impact is in the present – focus on interrupting anxious thoughts about the future and staying in the present moment as much as possible
- Remember that we do have the ability to limit our exposure to the endless stream of “breaking news” that contributes to needlessly increasing worry
- Maintaining our comforting regular routines – such as eating dinner with family or friends, taking our daily walk outside, or attending our regular yoga class – is a great way to continue focusing on what we can do to impact our day-to-day lives in a positive way
KEEPING THINGS IN PERSPECTIVE
- Based on information from credible sources, consider what the actual level of risk is to you and your loved ones
- Ask the questions that you actually need to have answered – rather than those that arise purely out of curiosity or anxiety – and ask them of those who can provide accurate answers (such as a doctor or other identified expert in the area of concern)
- Remember that the most important things in your life are likely right in front of you – your friends, your family, your pets, your passions; don’t let your daily enjoyment of these get overshadowed by the stress of things that are uncertain or more remote
- If you have children or others for whom you’re responsible, remember that being a positive role model for them is beneficial for all of you
SOME HELPFUL RESOURCES FOR REDUCING YOUR STRESS
- Effective stress relievers for your life:
- A guided progressive muscle relaxation video:
- A guided meditation to reduce stress and anxiety:
- How to practice diaphragmatic breathing:
- Specifically related to taking care of your mental health during an infectious disease outbreak: