How to Manage Stress and Anxiety in the Time of COVID-19

Post by Elisa Pak, LMFT

Originally published April 6, 2020

During this trying time of the coronavirus outbreak, our stress and anxiety levels may feel more elevated as we navigate this uncertain period. For this reason, it is even more important to take care of ourselves and engage in a self-care routine. Too much stress can cause inflammation in our bodies as our muscles tense up and our heart rate increases. To help lower our stress and anxiety levels so that we may remain in optimal health, here are five tips and outlets to manage our stress and anxiety in the time of COVID-19. These activities will not only help reduce stress but help safeguard against stressors as they arise.

1. Exercise. In general, it is recommended we exercise 30 minutes a day, 3-4 times a week, for good health. Exercise not only reduces levels of the stress hormone, cortisol, but it also releases endorphins into our bodies, which helps to boost mood and elevate our sense of well-being.

2. Meditate. Meditation helps to restore our mind and body to a state of calm and peace. We slow down and become present as we give ourselves a break from stress and worry. The focus on our breath and as an observer of our mind and body helps us to detach and return our bodies to a relaxed state. Check out this blog post on various ways to practice mindfulness: https://www.therapywithelisa.com/post/10-ways-to-practice-mindfulness-without-an-app

3. Positive Thoughts. Our thoughts directly impact the way we feel and focusing on all the negative could leave one feeling very stressed and down. Feeding ourselves positive thoughts create positive feelings. We can remind ourselves that we have weathered many storms in the past and that we will be able to get through this and that the world will continue to turn. When we focus our attention on the things that we can do and have control over, it helps provide us with a sense of agency versus when we focus on the things we do not have control over.

4. Music. Music can often affect our mood and atmosphere. Thinking of what mood we want to be in and playing a song that would help create that mood can be a great way to relieve stress and anxiety. Singing and moving our bodies to the music creates a more multi-dimensional outlet. Make a feel-good playlist that you can play whenever you need a mood boost.

5. Hobby. Do something that you actually enjoy. If you don’t have a hobby, this is a great time to pick one up. Learn and cultivate a new skill or deepen a current skill, such as playing an instrument, a foreign language, cooking, art, writing, reading, etc. Spending time immersing yourself in a hobby offers many benefits, including reducing stress and anxiety and gaining confidence.

Of course, these are only five ideas to start with. What else could you do to help manage your stress and anxiety? Write them down and start integrating them into your self-care routine!