For many, stress is snowballing given the near constant news of the COVID19 pandemic. There is no question that this is sincerely a stressful time, but if you allow negative health habits to take over, what you end up with is more stress. These complex times call for simple, doable responses. Here are five manageable ways to help keep it together mentally and physically.
1) Limit your news and social media consumption
Those of you who read my blog posts know I am a huge supporter of the informed use of technology. Now is no different. Choose a limited amount of time a day to look at the news and social media IF YOU REALLY MUST. That said, work to keep it to 30-minutes a day. What should you do with the rest of the day? Well, fill it with activities that are calming and nurturing.
2) Maintain lifestyle habits that reduce stress and boost your immune system
Over these past weeks, many people have told me, “ I am just so stressed.” “I am just so worried.” “I am really anxious.” With that has come admissions of drinking too much wine every night or jokingly (not jokingly) referring to the “COVID 15” (as in Freshman). But please know this only serves to undermine your mood and your health. Try to reduce the sugar/carbohydrate intake to reduce those sluggish or anxious feelings. While looking to feed comfort you’re actually fueling anxiety. And, as I have said many times in the past, be sure to eat the rainbow everyday! No, not Skittles folks…seven servings of fruits and vegetables!
3) Try “Box Breathing” First-Thing In The Morning
Try a 5-minute box-breathing session to relieve stress. Here’s how it’s done: 1) Close your eyes and slowly inhale to the count of 4. 2) Hold and gently count to 4. 3) Exhale gently counting to 4. 4) Hold again and slowly count for 4 seconds. Repeat steps 1 through 4 a number of times.
4) Spend time outside.
Aim for 30-minutes of daily sun or safely walking (respecting PHYSICAL DISTANCING please). On a sunny day, this will enhance your mood, increase vitamin D (a fantastic immune booster) and reduce stress.
5) Get Enough Sleep
Sleep boosts melatonin, which helps improve your immunity against infections. Aim for eight hours of sleep per night. Try to keep a routine bedtime and wake time daily, and work toward a schedule that includes physical activity and meaningful leisure or hobby development every day. Ideas I have been told…learning the guitar, playing the violin, reading that book finally, taking an online painting, dance or yoga class, exercising.
Having issues with sleep? Well, avoid having more than one cup of caffeine a day and all alcohol until sleep is restored (we’re back to number 2!)
Above all, please stay safe and well everyone.