We're in unprecedented times. While we are all sheltering in place to protect our physical health, it is important to remember to tend to your mental health as well. Spending so much time at home can be a huge change for some. If you find yourself feeling stressed or your body tense, consider putting into practice one or more of the following tips or ideas to break-up the uncertainty and make the best of your day.
Take a time-out: Practice yoga, listen to music, meditate, get a massage, or learn relaxation techniques. Stepping back from the problem helps clear your head. Distract yourself from whatever thought is producing the stress.
Recite an anti-stress phrase: “This too shall pass” “Tomorrow is another day” “Be present in the here and now.”
Use Positive Affirmations: Phrases that you repeat to yourself making your brain more receptive to change “I can handle this”, “I let go of worries that drain my energy”, “Positivity is a choice that I choose to make”, Staying calm helps me solve problems”.
Take deep breaths: Inhale and exhale slowly. Stress and tension tighten muscles. Inhale oxygen & energy in, exhale stress and tension out.
Count to 10 slowly: Simply refusing to respond to stress immediately can help diffuse it. Pausing gives you a feeling of control, feeling in control is generally less stressful. This will also allow a more relaxed response and lower tension in your muscles.
Stretch: Stretching muscles reduces the sensation of stress and tension, even when we can’t do anything about the source of stress.
Stretch your chest for better breathing: Press your shoulder blades together expanding your chest as you inhale, relax as you exhale. Repeat 4-5 times
Press on your temples: Ancient application of acupressure using your fingertips moving in a circular motion over your temples relaxes muscles and relieves tension.
Drop your jaw and roll it left and right: Notice if you clench your teeth when feeling stress. Yawning and stretching your jaw releases tension.
Relax all over: Use a progressive relaxation technique by relaxing each muscle group at a time, starting with your feet and moving up to your head.
Do your best: Instead of aiming for perfection, which isn't possible, be proud of however close you get.
Accept that you cannot control everything: Put your stress in perspective asking yourself, “Is it as bad as you think?”
Welcome humor: A good laugh goes a long way. Look up some jokes, tell a joke. Watch your favorite comedian on YouTube or Netflix.
Maintain a positive attitude: How you react to stress is up to you. You are in charge of your response. Make an effort to replace negative thoughts with positive ones.
Learn what triggers your anxiety: Is it work, family, school, or something else you can identify? Write in a journal when you’re feeling stressed or anxious and look for a pattern.
Talk to someone: Tell friends and family you’re feeling overwhelmed and let them know how they can help you. Talk to a physician or therapist for professional help. You can do this by phone, FaceTime, Zoom, etc.
Eat well-balanced meals: Do not skip any meals. Do keep healthful, energy-boosting snacks on hand.
Limit alcohol and caffeine: These tend to aggravate anxiety and trigger panic attacks.
Get enough sleep: Your body needs additional sleep and rest during times of stress.
Exercise daily: Increase your capacity for feeling good and maintaining health.
