7 Tips to Relieve Stress & Anxiety | How to Prepare for Coronavirus
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It’s okay. We will make it through this together. All we need is to heed the advice issued by the World Health Organization WHO and other major organizations, take all the precautions, and of course some love. Any good news is welcome amidst all the fearful and shocking news across the world.
Psychotherapists say that it is normal to experience stress and anxiety and that you are not alone. The coronavirus disease outbreak has induced fear of the unknown. All around us – news, social media, discussions, and other fearful messages – there is a sense of panic. More than ever, it’s essential to keep your spirits up or it could affect your immune system.
Panic creates stress for each individual, especially when you have to limit your daily activities and even compromise on your regular consumption practices. The byproduct of stress and panic is more stress and panic. Stress weakens our immune system thereby making us vulnerable to illnesses. This is exactly what we don’t want, especially in the current climate.
How to Reduce Stress and Anxiety
Working out does wonders for your immune system. It reduces inflammation, which allows the body to tackle the free radicals much better. Also, exercising equips the immune system to detect pathogens, increases the production of cells that kill these pathogens, and improves metabolic health.
All in all, working out can help prevent COVID-19 by boosting your body’s defense mechanism. Work out for 30-45 minutes 3-4 times every week but do not overdo it – do not work out more than 5 days in a week if you’re not used to it. Get the FITCOACH membership to get dynamic workout recommendations from a revolutionary, AI-enabled fitness coach that evolves and adapts to your needs. Access instruction videos in HD with emphasis on form and technique.
You can effectively prevent coronavirus by eating healthy foods. Buy fresh foods more than packaged food items. A healthy meal consists of vegetables, whole grains, and fruits for the major part. It is safer to avoid meat and will help you save money as well. Although it might be a little hard considering the lockdown, try to eat as you do every day. Spend more time cooking instead of eating packaged foods. The right foods will keep your metabolism working fine and help your immune system in protecting you against coronavirus. Consult a certified nutritionist for customized diet plans and ensure getting proper nutrition to stay healthy in the time of the pandemic.
Staying updated and knowing what to do in certain situations is essential. However, when all you read and hear is about deaths across the world, it will most likely stress you out or cause a certain amount of paranoia. Therefore, limit your time on social media and news to, let’s say, 30 minutes or less. Challenge yourself to make it through a day or two every week without logging on to the news channels or social media platforms. No matter how hard you try, it is hard to stay from the news of coronavirus in India and abroad. So, your idea of being online and not coming across the effects of coronavirus is not going to work if you don’t stay away altogether. Read books instead.
There’s not a lot you or anyone else, for that matter, can do to change the situation and that can be a little unnerving. The best you can do is take care of yourself and your family and that should be your focus. More than anything else, follow the advice of major health organizations like the WHO.
- Wash your hands as often as you can. All that washing can make your skin dry and so, moisturize as well
- Do not sneeze or cough without a tissue, which you should dispose of as soon as you’re done with it
- Avoid touching your face, especially eyes, nose, and mouth
- Respect the curfew – go out only when you can’t avoid it
- Eat healthy and workout regularly to reduce stress and anxiety
Staying busy with something or the other is the best way to reduce anxiety and not just in the time of coronavirus. Do not let being idle get to you. Keep up with your daily obligations, whatever they might be – office work, keeping your house in order, or get involved in fun activities. Play with children, do puzzles or whatever takes your mind off of the negativity to relieve your anxiety.
- Draw, paint or sketch
- Knit if you know or learn
- Do puzzles or play board games with your family
- Learn cook or cook things you like
- Watch movies you have wanted to for a while
- Read books that are gathering dust somewhere in your room
- Take a nap. Sleep 7-9 hours every day
Call someone to talk to someone about things like the effects of coronavirus or how coronavirus affects the human body or just about anything that might make you feel better.
The thing with thoughts and feelings is that they persist. It’s natural – they must find a release. Work smart through your thoughts, whether positive or otherwise. The best way is to keep a journal and write your thoughts as they come to you without any modifications. This practice is extremely useful in everyday life as it allows you to reflect on your thoughts and actions and prepares you for the future. You don’t necessarily need a notebook, you can write on a piece of paper and throw it out later if you want. The act of throwing it out can be symbolic of letting go of your negative thoughts. And you do not have to spend hours on it either; start with 5 minutes a day but make sure you do it every day.
Experts say that it is important to have a dialogue with a family member or friends about your feelings. Talk to someone who understands you and listens to you without any judgment. The problem with talking to someone who might not understand you is that it will contribute to your anxiety. In case it is hard for you to find someone, ensure that you do not get into heated debates that will certainly add to your fears and anxieties.
You can find online forums or check out the apps/services that get you in touch with psychotherapists for online sessions. Finally, know that, like everything else, this is temporary and it will pass. Stay happy and you won’t find it hard to stay healthy!
Practice deep breathing exercises, engage in regular physical activity, and consider mindfulness or meditation techniques to help reduce anxiety.
Incorporate relaxation techniques like yoga and meditation, maintain a balanced lifestyle with regular exercise and healthy eating, and seek social support.
Try techniques such as progressive muscle relaxation, engaging in hobbies, and using grounding exercises to relieve anxiety.
Adopt stress management practices like deep breathing, mindfulness meditation, physical activity, and ensure sufficient sleep and social interaction.
