Dealing with fear and anxiety about COVID-19? Here’s how to safely manage stress

COVID-19 cases aren’t the only thing rising in San Luis Obispo County.

Stress levels are equally impacted by the continuing coronavirus pandemic. Many residents experience fear, anxiety, burnout and hopelessness.

While stress is normal during a health crisis, the federal Centers for Disease Control and Prevention warns that excessive, uncontrolled stress can lead to the following symptoms:

• Debilitating fear and worry about health, finances, job security and loss of support;
• Changes in sleep or eating patterns;
• Difficulty sleeping or concentrating;
• Worsening of chronic health problems, and
• Increased use of tobacco or substance abuse.

People with pre-existing mental health conditions, such as depression, anxiety, bipolar disorder or schizophrenia, are especially vulnerable during this time and may experience new or worsening symptoms.

To safely manage stress, consider the following options:

Take control where you can. Normal life may be upended, but there’s plenty you are in charge of. Wear a face mask when outdoors, practice social distancing, pitch in to help your neighbors and take care of yourself

Eat healthy meals. The very act of preparing regular, nutrient-rich foods can be calming and self-nurturing. Avoid excessive snacking that may lead to weight gain.

Create a schedule. Establish a routine bedtime. Walk the dog at set times. Adhering to a schedule minimizes stress and fosters a sense of normality.

Avoid alcohol, tobacco and other drugs. They may temporarily improve your mood, but long-term consequences can be devastating. Seek other ways to decrease anxiety.

Maintain social contact. Walk with friends. Use Zoom and FaceTime to keep tabs on family and loved ones. You’ll reduce the risk of isolation while boosting your esteem.

Exercise regularly. Your gym may be closed, but hiking, bicycling and online fitness classes are within easy reach.

Manage your thoughts. It’s easy to sink into a spiral of negative thinking. Focus instead on constructive, uplifting messages, such as “I’ll get through this” or “We are strong.”

Practice relaxation. One simple technique is to close your eyes, gently shake out your hands and slowly count to 10. Repeat frequently throughout the day. Now is also a good time to develop a meditation or mindfulness practice.

Limit media exposure. It’s important to be informed; it’s equally important to know when you’ve had enough. Turn off the television and steer clear of pandemic-related news stories from time to time. Relish the silence or listen to soothing tunes.

Engage in pleasant activities such as painting, reading, playing the piano and spending time in nature. Your mood will improve and you’ll reclaim a sense of control.

Seek help. If you are in crisis, call the SLO Hotline at 805-783-0607. You can also call the National Suicide Prevention Lifeline at 1-800-273-8255 or text HELLO to 741-741. If substance abuse is an issue, call the Substance Abuse and Mental Health Services Administration’s national hotline, 1-800-662-HELP(4357).

This story was originally published July 27, 2020 at 5:05 AM.