Stress. We all feel it right now--well, maybe not so much Jeff Bezos, Tim Cook, or Elon Musk, but most of us. Where am I going to find the money to pay for upcoming bills? What happens if I have the coronavirus?!? Will I die, or will I only experience "mild" symptoms? Will I pass it on to those that I love? People are getting "stir crazy" or developing "cabin fever" from this much-needed lockdown. Some are disobeying local orders; they say it's due to standing up for their "constitutional rights," but I believe it's due in part to stress from being confined to their residences. And NOW there's the "murder hornet"?!? There is so much to feel stressed about. However, the following are some tried and true ways to help with stress. 1) Meditation. I do not do it--if I'm honest--but those that do tell me it helps them out tremendously. 2) Mindfulness. I practice doing this, but it's more of an "art" in the sense that you do not necessarily get better at doing it, you just get more used to understanding that your mind--everyone's minds--seem to wander naturally. Mindfulness is being present-focused--staying in the "here-and-now." My worst occasions happen when I think about my upcoming bills, worrying that my car will need a repair out of the blue, or the health and wellbeing of my 80-year-old Dad who is in excellent health (thankfully). This "cognitive distortion" (as referred to by mental health therapists) is called "catastrophizing" or "fortune-telling." (I learned the former term in grad school). Essentially, we are trying to prepare for the "worst" just in case it happens; it never does. Researchers tell us that anxiety is innate in all of us; that it's something we developed as cavemen and cavewomen to help us look out for predators (animal or human) and that it is no longer needed at the same level today because we are not having to worry about being attacked by a lion or someone from the next town over fighting us to our death for our property. However, we still do experience similar anxiety to our prehistoric ancestors. 3) Exercise. This word even "feels" overwhelming to most of us. Research shows that if we just move our bodies for 15-20 minutes a day, then that counts. Walking, jogging, hiking, running--even housecleaning (yuck!) can be exercise if we exert ourselves when we do it. Furthermore, exercise can help improve sleep. When we get enough sleep, our stress decreases. 4) Food. What we eat during this time can help us out emotionally. Dr. Daniel Amen, a noted psychiatrist, recommends a high protein/low carb diet to help reduce stress for those with high levels of anxiety (see "Change Your Brain, Change Your Life"). High carbohydrates can turn into sugar and lead to a sugar rush, thus causing us to feel anxious. 5) Socializing. I'm typically a homebody when I'm not occasionally hanging out with my friends or family, but socializing with others has show benefits to decrease stress as well as even slowing down the progression of Alzheimer's Disease and other neurocognitive disorders! If you are like me, may I suggest that you push yourself to associate with others during this time, but keep the socializing upbeat and positive, away from talk regarding the coronavirus, the economy, or anything sad. 6) Sleep. "Sleep hygiene" (the technical term for actions to take to get better sleep) is something I commonly discuss in my practice mainly because I have seen the benefits (both personally and professionally). If you can get enough sleep, you have better control over your emotional state. Our emotions run rampant when we are exhausted.
Finally, let me leave you with an acronym I learned years after I graduated from someone with an addiction who was in a 12-step program: HALT.
H -- Hungry
A -- Angry
L -- Lonely
T -- Tired
If you are ever feeling one of these ways, try eating, sleeping, exercising, or hanging out with friends or family because when any one of us feels one of those mentioned above, then we are more likely to lose control of our emotions. We may lose control of our actions momentarily as well.
Furthermore, if you are experiencing overwhelming emotions during this time, seek professional help.
Comments