Covid -19 Bubbles: Coping with Covid-19 Stress and Anxiety
Fri May 29th 2020
Coping with Covid-19 stress and anxiety
– simple strategies that can improve your wellbeing
For those of you that were not able to join us for the PID patient forum last week – here are some of the great tips to cope
with Covid-19 lockdown stress and anxiety, gleaned from Psychologist Bianca Holzer; points taken from her very informative presentation.
Recognise some of the COVID stressors
- Juggling working from home with the home schooling of children.
- Catching COVID and its potential effects on health and existing PIDs.
Remember that a lack of control also leads to stress
- The greatest amount of stress is experienced with a perception of little or no control over the situation.
- When things feel out of control, aim to focus instead on things that can be controlled.
Areas we can control to reduce stress and boost wellbeing
- Healthy body – healthy mind
- Social connection and engagement
- Limit negative information
- Adjusting of expectations
- Try to get enough sleep each night
- Difficulties sleeping may arise during times of stress
- Create a night-time routine:
- Routines help to promote sleep AND to take your mind off your worries.
Healthy Body – Exercise
- Physical activity
- Promotes wellbeing by increasing endorphins.
- Reduces stress by shifting the focus from your mind onto your body.
Tip: Attempt 10 minutes of exercise/day – walking, online exercise programmes, dancing…. Whatever suits you best.
Healthy Body – Relaxation
- Make sure you take time out for yourself everyday
- Relaxation may include:
- progressive muscle relaxation...
- deep breathing...
- enjoyable relaxing hobby….
- Gather information only from trusted sources for designated time periods.
- Disconnect and focus on positive events.
- The expectations placed on ourselves effect how we cope with events.
- If these are contributing to feelings of stress we need to reduce or adjust these expectations.
- Be kind to yourself.
- Allow yourself to have a bad day....
To cope in these uncertain times with little control it is suggested to:
- Acknowledge the stress and anxiety experienced
- Recognise these emotions are normal for a very abnormal situation.
- Focus on what can be controlled.
- Work on those areas as a way of reducing stress and anxiety.