With unprecedented changes brought about by COVID-19, pandemic-related stress continues to take a toll on every domain of daily life. As the world heads into the third year of the pandemic, stressors have become persistent and indefinite, heightening everyone’s risk of burnout. As we adjust to this new era and try to remain healthy in a time of COVID-19, focusing on mental health offers tremendous benefits.
Identify your personal triggers. It is important to take time and label what you’re stressed about in order to manage your stress in a healthy way. When you don’t have words to articulate what you are internally experiencing, it’s harder for the mind to comprehend it. If you don’t know what it is, that creates more anxiety of the unknown. One of the first stresses APA talks about is dealing with stress of uncertainty.
Research shows that people react differently to uncertainty, and that those with a higher intolerance for uncertainty may be less resilient and more prone to low mood, negative or down feelings, and anxiety. No one can avoid the unexpected. But these evidence-based tools can help you combat stress:
Eliminate the stressors.
It’s not always possible to escape a stressful situation or avoid a problem, but you can try to reduce the stress you are feeling by evaluating whether you can change the situation that’s causing you stress. Some tips:
- Be cautious of your calendar. Don’t overcommit. Remember it’s okay to say no. Say no with the reason of reality of the situation. Use your calendar cautiously to make sure there is never a time that you’re back to back.
- Avoid dwelling on things you can’t control. When uncertainty strikes, many people immediately imagine worst-case scenarios. Get out of the habit of ruminating on negative events.
- Control what you can. Focus on the things that are within your control. Establish routines to give your days and weeks some comforting structure.
- Take your own advice. Ask yourself: If a friend came to me with this worry, what would I tell her? Imagining your situation from the outside can often provide perspective and fresh ideas.
Cultivate social support.
Many people isolate themselves when they’re stressed or worried but strong social support can improve resilience to stress. Reach out strategically. Some friends or family members may be good at listening and sympathizing; others might excel at practical help. Giving support can also increase positive emotions and decrease negative emotions. Just make sure your relationships stay in balance.
Seek good nutrition.
When confronted with a stressor, the central nervous system releases adrenaline and cortisol, combined with high sugar consumption may prompt the deposition of fat around our internal organs — visceral fat that is associated with cardiovascular and metabolic diseases. A diet high in a variety of nutrients can both protect health and provide more physical energy to deal with challenges. Aim to consume a rainbow of fruits and vegetables as part of your daily diet.
Prioritize sleep.
Sleep is a critical biological process, and as we juggle the mental, physical, and emotional demands of the pandemic, it’s arguably more important than ever. Experts agree that getting consistent, high-quality sleep improves virtually all aspects of health. How to sleep better?
- Try to have a consistent sleep routine that allows time to wind down before lights out. Meditation and relaxation can help with insomnia.
- Avoid caffeine in the late afternoon and evening.
- Put down your screens as blue light can suppress the sleepy hormone melatonin (and checking social media may ramp up your emotions).
- Get physical, relax your muscles, and meditate.
Keep moving, and rest when you feel tired. Brisk walking does not only improve sleep, it can also directly combat stress and boost your immunity. Give time for some physical or leisure activities and exercise everyday. When you feel tired and stressed, combat it with stretches, massage or warm baths. Or try progressive muscle relaxation, a method that has been shown to reduce anxiety and improve overall mental health. Meditating can also reduce stress and anxiety. Set aside five minutes to sit and breathe in a quiet place, reflect on past success and eventually, gently refocus on the present. Create a positive space for peace.
These are only some tips to deal with life’s stressors. If you feel overwhelmed and self-help is no longer working, don’t be afraid to seek help from a psychologist or other mental health providers. He or she can help you identify situations or behaviors that contribute to your stress and then develop an action plan to change the stressors, change your environment and change your responses.
Have a happy, stress-free 2022!
Dr. Salma Siddiqua earned her MBBS from Batterjee Medical College for Sciences and Technology in Jeddah, Saudi Arabia. She is currently working as a pediatrician in the Ministry of Health Hospitals in Riyadh. She has particular interests in Research and Pediatric Cardiology. She is also a mental health advocate.
