How to Calm Coronavirus Stress, Anxiety, and Depression
It’s hard not to feel stressed, anxious, or depressed in a pandemic, isn’t it? But in difficult times like these, it’s essential to do all you can to reduce stress.
Why? Because chronic stress combined with feelings of isolation and loneliness can alter the function and structure of the brain, and lead to anxiety, depression, and other mood disorders.
My own stress levels have increased over the last few weeks as COVID-19 infections have skyrocketed in Hawaii, on Oahu especially. While they’re still relatively low on the Big Island, where I live, some reported infections have hit a bit too close to home for my comfort level. Concerns about the upcoming US election have also made my stress hormones wake up in protest on many a recent day
To help you get back to your zone of resilience, I’ll share a set of remedies for stress, anxiety, and depression, some especially for this time. They're recommended by a group of neuroscientists in their article called Coronavirus: The Pandemic is Changing Our Brains - Here Are the Remedies. I've added one of my own and of course, my two cents as well.
5 Ways to Calm Pandemic Stress, Anxiety, and Depression
Check out the following mental health remedies, and see which ones resonate for you. Don’t try to force your self to do something that doesn’t feel like a good fit. That will only bring more stress and tension.
And don’t take on too much, which might further overwhelm you. Just start with one, and see how it goes. After you’ve established the habit, move on to another if you think it would also benefit you.
Here we go.
1. Get the Help You Need
Since the onset of the coronavirus pandemic, most therapists offer teletherapy sessions. Teletherapy can be just as effective as in-person therapy for treating trauma, anxiety, and depression.
I now have regular sessions with my trauma therapist via ZOOM. I feel I’ve had many breakthrough moments using this online format equal to ones I’ve had during in-person sessions.
There are a few downsides to teletherapy, but over-all it’s an excellent solution for those who need to or prefer to stay at home to reduce risk of exposure to the coronavirus.
Read more about teletherapy: Teletherapy, Popular in the Pandemic, May Outlast It
If the thought of reaching out to a therapist brings up shame or embarrassment, consider this. Recently, researchers have suggested that anxiety, depression, and post-traumatic stress aren’t mental disorders at all. Instead, they believe these conditions are adaptive responses to adversity.
Right now, the entire world has faced and continues to face a tremendous amount of adversity. So, what you’re feeling may be more normal than abnormal. But still, reach out because you can get help and practical tools to reduce the uncomfortable symptoms associated with these mental states.
2. Exercise
Have you been skimping on exercise during the pandemic, and maybe overeating to calm the stress you feel?
According to Harvard Health, aerobic exercise reduces the stress hormones cortisol and adrenalin. It also releases endorphins, the body’s natural painkillers and mood elevators. Exercise can also improve your sleep, which can have a beneficial effect on cortisol levels too.
You need to exercise regularly to see a positive effect. That means 30-40 minutes of moderate exercise or 15-20 minutes of vigorous exercise most days of the week. If you’re not accustomed to exercise, start slow and build up.
3. Mindfulness Training
Mindfulness training can help you stay in (and return to) the present moment, which can decrease stress. From the initial article cited above:
“…studies have shown beneficial functional and structural changes in the brain’s prefrontal cortex (involved in planning and decision making), hippocampus and amygdala following mindfulness training.”
If you’d like to learn mindfulness, check out my course: Living with Ease, The Mindful Way to Less Stress
4. Gamified Cognitive Training
Gamified Cognitive Training can improve attention, memory, and motivation, all of which can be adversely impacted by stress, and by COVID-19 infection.
This can include digital brain training apps that involve rewards and challenges typically seen in games like leaderboards, quizzes, badges, leveling, challenges, and progress bars. These rewards keep you motivated and engaged in the training.
Read more about digital brain training:
An activity doesn't have to be gamified to benefit cognitive function, however. Almost any activity that is challenging, complex, and involves practice can help. It could be swimming, quilting, or learning an instrument, among others.
5. Activity Apps
Activity Apps can help you monitor sleep patterns, heart rate, exercise, and more. Using an Activity App can show you moments when you could benefit from slowing down, taking a deep breath, pausing for a meditation or exercise break, or deciding to get more sleep.
You can also find apps that will help you reduce stress.
13 of the Best Apps to Manage Your Stress
If none of the above activities resonate for you, check out alternative ideas from my other articles.
Make your wellbeing a priority in this pandemic. Do what you can to keep your stress levels down so they don't spiral into full blown anxiety, depression, or post-traumatic stress. Although we can take personal safety precautions, we can’t control the pandemic. But we can take charge of our stress, and feel better by doing so.
Your Turn
How are your stress levels? What’s helping you with stress, anxiety, and depression during this time? I would love to hear in the comments.
Thank you for your presence, I know your time is precious! Don’t forget to sign up for Wild Arisings, my twice monthly letters from the heart filled with insights, inspiration, and ideas to help you connect with and live from your truest self.
You might also like to check out my Living with Ease course or visit my Self-Care Shop. May you be happy, well, and safe – always. With love, Sandra