In just a few short weeks, COVID-19 has disrupted daily life in profound ways. For many people, it has created job insecurity, financial insecurity, quarantine conditions, physical distancing, cabin fever, irritability and increased family tensions, in addition to fear of contagion for ourselves and our loved ones, to name just a few of the sudden and serious difficulties many people are facing. But, for a lot of people, the uncertainty that lies ahead is the most distressing. Managing stress can be challenging under the best circumstances, and with the current pandemic, many people are finding themselves enormously stressed. Here are some ideas may help you manage anxiety, and maybe even find some solace, during this difficult time.

6 Things You Can Do To Help Manage Your Stress During the COVID-19 Crisis

1. Accept Your Feelings with Self-Compassion

For many people, this experience is partly a grief process. In the face of powerful and sudden losses, our natural inclination may be to try to shut down/shut out painful feelings. But, avoidance tends to make painful emotions stronger and longer-lasting. To manage and process feelings of anxiety, fear, loneliness, and grief, it’s necessary to first recognize and allow them. And then, most importantly, be kind and compassionate with yourself about what you’re experiencing and feeling.

2. Take Time Off from Checking the News

Although it’s tempting and very understandable that you might find yourself checking the news throughout the day, make an effort to decrease the amount of exposure to the news. Hyper-vigilance won’t change the outcome, it could make you feel more overwhelmed and anxious. 

Even though, as already mentioned, it’s important to accept your painful feelings, it’s also important to try to not become totally overwhelmed and immobilized by the anxiety. Try to do some other activities besides following the news - things that will absorb your attention, give you some pleasure and help you get some time off from the pain. For example, depending on your interests, you can read a book, draw, sing, or immerse yourself in an activity that you used to enjoy but haven’t tried to do in a long time. 

3. Try To Focus on What you Can Control at This Time, and Spend Less Time on What You Can’t Control

As natural and understandable as it is to do so, try not to focus on all the things you can’t control about this pandemic, because will likely make the anxiety worse. Instead, try to think about the pandemic one day at a time. Identify the things you can control in your life, and plan ways to control those elements that are within your control.

4. Reach out to Family and Friends 

Physical distancing definitely doesn’t have to mean social isolation. We really need each other right now. It can be really helpful to maintain a sense of community and connection at this difficult time. We can accomplish this by checking in with friends and loved ones by phone or by doing a video chat with one person or with a group of people.

5. Movement

Exercise is a very important stress management tool. Despite the fact that we are under a “stay-at-home” order, it is possible to take walks by yourself or with someone who lives in your house. Dancing is a great form of exercise, and is an example of finding activities to replace watching/reading the news, discussed in item #2 above. You can also try looking for yoga or fitness videos on YouTube, and do the exercises along with the teacher/class.

6. Mindset 

Your mindset can make a significant difference in supporting a healthy body and immune system. You don’t have to pretend to be happy, but you can remind yourself to acknowledge the things you’re grateful for in your life. A gratitude journal can be a powerful tool for adjusting your perspective. If you wish you can spend some time writing about your anxieties (no more than 20-30 minutes at one time), but then shift to writing about some things you have in your in your life for which you are grateful. You can also try to list some things that you’re doing now that you’re finding helpful. It can very valuable to recognize that you are making these positive choices. For example, reading this post is a positive choice you’re making, to help you learn ways to manage the stress you’re experiencing at this time.

If you want to talk with a professional about the stress you’re feeling during (or after) the COVID-19 crisis, reach out to Audrey Berger, Ph.D. for help with stress management. Dr. Audrey Berger, is a NYS licensed psychologist with over 40 years of experience. She offers appointments over the phone or video sessions on internet, so you don’t need to go outside to receive compassionate care and guidance. To learn more about her, visit her website or call (585) 292-0095 today.