How to manage stress during COVID 19

Recent COVID-19 outbreaks have led to a range of small and large-scale changes that affect everyday life. The regular routines of many of us have been altered, financial pressures are increasing, and social isolation is increasing, all of which heighten stress and anxiety. COVID-19 is something that most of us fear, and we try to predict how it will affect us and the people we love financially and socially. The best way to flatten the curve is to distance yourself from others, but this creates its own stress.


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Maintaining mental wellness is more important than ever in the struggle against the Coronavirus. As many of us transition to working from home, cope with reduced work hours, unemployment, round-the-clock child care, or continue to feel socially distant, maintaining mental wellness is essential. Anxiety, anger, frustration, and confusion are all common emotions during this period. Having to deal with these transitions on top of everyday responsibilities can make it easy to put our mental health and emotional health last. In order to maintain our physical and mental well-being, we must take time to check in on ourselves and take care of ourselves. Here are 10 tips to help reduce your stress during COVID-19, from staying hydrated to connecting virtually with your family and friends.

CDC Guide for Managing Stress and Anxiety during COVID-19, and Eileen Feliciano's NYS Psychologist list inspired this list contents.

1. Develop a routine.

Social distancing measures continue, and staying home may cause established routines to be interrupted. A sense of normalcy and control can be achieved by adding some structure and discipline to our daily routines. A reasonable schedule should be followed for waking up and going to bed. Ensure that you adhere to a weekly schedule that includes work, exercise, self-care, and fun activities.

2. When you are able, go outside.

Distancing yourself from social interactions does not require you to remain inside all day. You can go for a walk, ride a bike, or soak up some Vitamin D outside. To avoid crowds and contact, it is best to get some outdoor time early in the morning or later in the evening. Even allowing some fresh air to flow in through the window and turning on the fan if you can't go outside can help you feel as though you are outdoors.

3. Make a move.

Staying physically and mentally healthy depends on regular exercise. It is recommended that you exercise at least 30 minutes per day or 150-300 minutes per week, according to the Department of Health and Human Services. Online resources and free classes are available through YouTube videos, apps, and apps that offer limited free classes.

4. Keeping connected is key.

With applications such as FaceTime, Zoom, Houseparty, or even via a phone call or text, we can remain connected while still avoiding social contact. Play games together, watch movies or TV shows together, or have a virtual wine night with your partner! You don't have to spend all your time in front of a screen if you wish to stay connected with your friends and family. The art of writing letters is making a comeback, and it is a great activity for anyone who spends too much time online. Don't forget to connect your child with friends and grandparents virtually if you have children.

5. Consume a healthy diet and maintain hydration.

We may overindulge or skip meals while sheltering-in-place, resulting in weight gain. A diet plays a critical role in reducing stress and anxiety and, therefore, in strengthening your immune system. Using YouTube or apps, learn a new recipe online so you can stay hydrated and eat a balanced, nutritious diet.

6. Adopt a radical attitude of self-acceptance.

It is possible to show compassion to yourself by practicing "radical self-acceptance" in which you accept yourself as you are and your current situation as is, without judging or blaming. We are living through an unprecedented time, and there is no right way to deal with the situation. Even though many people are working from home, caring for children, and homeschooling, spending more time at home does not necessarily mean more free time. It is more likely to increase financial pressures than to increase free time if work hours are reduced or unemployment occurs.

7. Don't consume too much news and social media.

The constant media coverage of COVID-19 can make people feel threatened and set off the flight or fight response, which increases stress and anxiety. Find a few trusted sources you can check consistently and set a time limit for your news and social media consumption. Aside from business channels, apps, and live feeds, don't follow 24/7 news channels, apps, or live feeds.

8. Invest time and effort into a long-term project.

Whether you are painting, playing Monopoly, reading a book, watching your favorite TV shows and movies, or learning how to cook, there are so many things to do when you are with your children! Take advantage of the time by engaging in activities that will keep you busy and engaged while taking a break from the outside world. Organizing the pantry or cleaning out your closet would be a good idea too. You will feel more in control of your life when you clean and organize your space.

9. Do not hesitate to seek help from others.

If you are stressed, frustrated, angry or confused, it is natural for you to seek help from others. When you talk to your family, friends, and people who care about you, you will feel better and be able to overcome challenges. Similarly, many new online support groups and community groups have been formed, for example, groups for parents who are new to homeschooling. Making connections with others who are going through similar experiences can be beneficial. Talk with your therapist about a virtual visit if you already see them for therapy or counseling. The mental health providers in your community are willing to help if you are experiencing difficulty dealing with your situation and seeking help for the first time. A number of providers are available virtually through phone calls, text messages, apps, or web-based apps/sites for your healthcare providers. Any time of the day or week, you can always get help and support.

10. Remember that this is just a temporary situation.

You must remember that, even though living in uncertainty can be terrifying, it will pass. Everything does. No matter how frightening and challenging it may seem right now, we will return to our daily routines soon.