Coping With Stress During The Pandemic

Evelyn D. Pantig

Without a doubt, 2020 and 2021 have been challenging years. Tele working and various safety measures led to stress and isolation for many. The “new normal” is taking a new toll on our mental health. Many workers are negatively affected by work-related stress. Here are some guides on how to cope with stress during these testing times.

Follow a daily routine. Coming up with a structured plan for each day with clear boundariesbetween your working and private life will give you a sense of control amid the uncertainty. Try to divide your day into small activities and make sure you build in time to do things you enjoy, from pursuing your hobbies or exercising to spending time with your children or pets.

Moreover, set a daily routine for work: take regular breaks, leave your desk for lunch, and have a fixed time to turn off. Additionally, focus on getting enough sleep and regularly eating healthy meals.

Physical activity can do wonders for your mental health – especially if you are feeling stressed. Take short active breaks throughout the day: from performing domestic chores to playing with your children, short sessions of physical activities will keep you busy.

Follow an online exercise class: thanks to the internet, there is a huge selection of online exercise courses, many of them are for free and can be found on YouTube.

Walk: this tip may be simple, but it is still effective. Even at home, walking around will help you to remain active. If you have a call, for example, stand or walk around instead of sitting down. Stand up: the WHO recommends standing up every 30 minutes to reduce your sedentary time. If you are working from home, consider setting up a standing desk. During leisure time, follow cognitively stimulating activities: reading, board games or puzzles.

Relax: Meditation and breathing exercises can help you to better cope with stress.

Setting limits ion news about covid-19. Excessively checking updates of corona virus news can leave you stressed and emotionally exhausted. Try to make a conscious effort to disconnect and build healthy news habits: turn off push notifications from news apps, seek factual information from trusted sources and set specific times for checking the news (i.e. once in the morning and evening).

Watch the news with others to discuss any worries you might have and to avoid anxious thoughts going unchecked. Another tip is to look for positive, uplifting stories and good newsamid the pandemic.Celebrating positive storiescan boost your mood and well-being.

Try to spend time in nature as numerous studies have shown it has a positive effect on mental health. Spending just 20 minutes connecting with nature can help lower stress hormone levels.

Consider taking a stroll in the park after work. Time spent in nature also contributes to your physical wellbeing, reducing blood pressure, heart rate, muscle tension, and stress hormones.

TakeScandinaviansas an example with their cultural tradition of open air life : despite freezing temperatures, they dress for the weather and get outside as they are aware of the positive impact on mental health. Although the prospect might be daunting, once you are outside it feels better than you expected. With the winter months approaching, an alternative could be adding green elements (i.e. plants and flowers) to your place – simply having a plant on your work desk can reduce stress and anxiety and improve your mental health in the long term

When you are feeling stressed or overwhelmed, your body goes into the fight or flight response. This state aims to help us respond to a dangerous situation.

But if you allow your body to remain stressed for long periods, the fight or flight response, which suppresses our digestive and immune systems, can take a toll on your health.

Therefore,controlled breathingis vital to reverse this process: by slowing downyourbreathing and regulating oxygen intake, you cancalm down your stress levels. Expertsrecommend3-5 minutes of controlled breathing every day try to include it in your daily routine in the morning or after work.

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The author is a Master -Teacher I, Lauc Pao ES, Lubao West District