Many of us are spending more time in our homes due to the COVID-19 health crisis. Our lives have changed and a sense of great uncertainty about the future may pervade your thoughts in a way that has heightened your stress levels. On-going, long-lasting stress and anxiety does have a negative impact on your health, both physically and mentally. Experts remind us daily of the impact this pandemic is having on our well-being. We are facing an invisible enemy over which we have no control. But did we ever have control? Control is an illusion.
Therefore, instead of knocking ourselves out in attempting to control the situation, perhaps we could do the opposite and lean into uncertainty. We have witnessed many acts of kindness, compassion, and generosity during this pandemic; heroes that have leaned into uncertainty and found solutions. As much as we resist change, the irony is that accepting the present circumstance provides opportunities to become our better and stronger selves. More importantly, leaning into our fears turns out to be a healthier choice.
The science of stress explains the physiological changes that tax our nervous system to defend against a perceived threat. Commonly called the “fight or flight” response, continuous activation of the stress response causes serious problems including difficulty breathing and overstraining the respiratory system, lowering our immune system, and tensing our bodies in ways that cause bodily aches and pains, tension headaches and migraines. Our heart rate and blood pressure increase, and if the stressed state becomes chronic, damage to blood vessels and arteries may be incurred, which increases the risk for hypertension, heart attack or stroke. The endocrine system also suffers affecting our metabolism and ability to regulate our mood. Unpleasant gastrointestinal effects, like acid reflux or heartburn, may accompany unattended chronic stress. Further, difficulty falling or staying asleep, impaired concentration, attention, and memory issues are all linked to stress.
Leaning into our uncertainty and learning to manage stress offers a healthier lifestyle as we work through the issues of this pandemic together. How do we do this? Let us use this time to learn to relax.
First, we need to recognize that we are in a heightened state. If you can recognize the signals, you will be better able to manage stress. Once our stress hormones are activated, it takes a minute for us to simmer down. Reaching out to others may provide the emotional support and motivation you need to act, and you can also learn how to do this on your own.
Step One: Acknowledge what you are feeling. “I’m feeling stressed.”
Step Two: Relax or lean into it. Use a breathing exercise and/or restorative yoga pose to help calm you and feel yourself grounded.
Step Three: Once calm, ask inwardly what you might do to help yourself.
Step Four: Do it. Do something to help yourself.
Also, it may be helpful to eliminate stressful triggers like limiting your exposure to the news unless the focus is on some good reports. Accentuate the positive and engage in things you find enjoyable.
Exercise has been proven effective in improving mood and decreasing stress. Staying physically active increases the production of endorphins in the body organically, thereby boosting mood and reducing stress. Listening to music, reading a book, doing a puzzle, cooking/baking, drawing, meditating are just a few ideas that might help you to unwind.
Changing your focus from fretting to relaxing will provide you with greater balance and less distress. Get into a healthy diet, exercise and sleep routine and find more things to do daily that you find enjoyable.
You may wish for guidance in deepening your relaxation process. RnR Therapy counselors are available. Insurance is not needed; and services are offered at an affordable rate. Our motto is “an investment in yourself yields the best return”. You have already made an investment in taking the time to read this blog. We thank you and appreciate you sharing with others. Above all things, keep taking time for you and relax!
Photo by Anastasiia Chepinska on Unsplash