How to manage stress during the COVID-19 pandemic?

Stress is a normal psychological and physical reaction that we experience when we face, for example, uncertainty, a personal or professional crisis, unfamiliar situations, or times of change. Therefore, it is perfectly normal and understandable that people are experiencing this reaction in the current context of the COVID-19 pandemic.

In addition to the fear of contracting the disease, there is the impact of the significant changes in our daily lives brought about by efforts to contain and slow the spread of the coronavirus. This pandemic has brought us many stressors: social distancing, working from home, unemployment, disruptions to education, and the lack of physical contact with loved ones and friends. Therefore, it is important that we learn to manage stress.

A recent survey by Mental Health Research Canada indicates that mental health has been severely affected during the pandemic, with a significant increase in rates of anxiety and depression.

In fact, the World Health Organization warned in mid-May 2020 that the coronavirus crisis and its consequences would affect the mental health of many people. They indicated that there could be an increase in suicides and mental health disorders, and urged governments not to neglect psychological care.

The World Health Organization detected a 35% increase in anxiety in China, 60% in Iran, and 40% in the United States, three of the countries most affected by the pandemic.

It is important to remember that When stress is intense, frequent, uncontrolled and prolonged, symptoms and imbalances (anxiety, insomnia, phobias and other disorders) may appear, indicating that stress has become a problem.

These are some of the basic aspects you should keep in mind to manage stress, according to the World Health Organization:

Share your feelings and concerns with your circle

It's normal to feel sad, stressed, confused, scared, or angry. Talking to people you trust can help you share these feelings.

Stay home, take care of yourself

If you must stay home, maintain a healthy lifestyle. Eat a balanced diet, get plenty of rest, exercise, and sleep. Stay in touch with family and friends. If in-person contact isn't possible, use the phone or other technology.

Do not use tobacco, alcohol, or other drugs

Don't use tobacco, alcohol, or other drugs to manage stress. If the situation becomes overwhelming, seek help from your healthcare provider.

Get your information from official sources

With the vast amount of information and news about COVID-19, it is important to consume key information from official sources such as the World Health Organization or the websites of state or regional governments in your area, to get an accurate picture of the situation or to verify whether the information you receive through social media is true or not.

Limit the time spent consuming information

Limit the amount of time you and your family spend watching or listening to news on social media or other platforms. Too much negative or alarming information can cause significant distress.

Dedicate time to what makes you happy

Use all those resources or hobbies that make you happy and relax you to manage stress: relaxation techniques, listening to music, reading, exercising, etc.