23/07/2020
10 Tips for Stress Management: The Lockdown Edition
So life, for every one of us, has changed and we have the general sense that nothing will ever be the same again. We cannot see clearly how it will change but there is a strong feeling, supported by the social media narrative, that everything will be different. Well no doubt there will be some truth in that but no one actually knows – and that is the true cause of our Anxiety – we do not know how this will all play out and it is the not knowing that is the cause of our distress.
So what can we do to manage the madness and keep our heads from popping? Here are a few general things I find it useful to discuss with patients who are feeling overwhelmed by it all and don’t know where to turn, followed by a list of useful actions they can take – the 10 tips part…
Firstly, Acceptance: if we can accept the situation As It Is and allow ourselves to be moulded by our circumstances to a degree then we can dispense with the natural desire to Fight against our reality and so stop wasting energy pointlessly. Some things are bigger than us, bigger than our personal desires and we need to surrender to it – for example, it is uncomfortable to have to wear a mask and go without/reduce our income but the goal, when measured in lives, is surely worth it.
Secondly, STRESS is not all bad. It is a very good motivator when it is seen from the proper perspective and can help us to achieve things we may have thought beyond our capacity – this is often the most overlooked element in that we all have a tendency to focus on the discomfort rather than the possibilities. Think of all the new experiences you have had and the fresh perspectives on your life you have gained already over this time. That old Silver Lining….
Regardless of the cause/origin it is the Sympathetic nervous system that mediates the effects of Stress/Anxiety on our bodies, but we have the Parasympathetic nervous system to provide Balance – this list of actions will largely involve actions that promote Parasympathetic tone (heal, rest, digest) as opposed to Sympathetic tone (fight flight)– there is fairly simple physiology behind the fixes I suggest.
So, here are the 10 tips in no particular order…
1. Stay close to your normal routine: Try and maintain some semblance of structure from the pre-lockdown days. For those individuals with children, sticking to a routine might be easier; however, as you work from home, it could be tempting to fall into a more lethargic lifestyle, which could lead to negative thinking. Wake up and go to bed around the same time, eat meals, shower, adapt your exercise regimen, and get out of your PJ’s. Not only will sticking to your normal routine keep you active and less likely to spiral, it will be easier to readjust to the outside world when it’s time to get back to work
2. Avoid stimulants: Guarana, Caffeine, Coffee, Ni****ne, Sugar…the list goes on and on of the little helpers we employ to help us get through the day! Lockdown boredom can easily lead to excess stimulant intake, but you will be a Duracell bunny with nowhere to go – and the energetic loan will have to be repaid with interest at some point. Replace these aids with herbal teas, lemon water or water – hydration is usually the best assistance for fatigue.
3. Exercise regularly: not easy, but not impossible in lockdown… and there is great benefit that accrues when we burn off/metabolise the hormones and mediators produced in stressful circumstances. It will also improve your appetite (maybe not the best outcome in these circumstances;)) reduce the desire for ci******es and alcohol (silver linings!) and improve the quality of sleep. Fortunately, the internet abounds in exercise Apps that require very little to no space or equipment and accommodate different age groups and abilities – I recommend 8FIT to my patients and use this myself.
4. Employ easy relaxation techniques: there are an abundance of relaxation techniques available at the click of a mouse. Obviously exercise is already mentioned but beyond that are activities which specifically promote Parasympathetic tone. Here we could mention Yoga, Mindfulness, HRV training, singing, chanting, reading out loud, hot/cold therapy (sauna/cold pool), Breath holding techniques and Belly (diaphragmatic) breathing. My patients reading this will be very familiar with the latter as I make it a cornerstone of most therapeutic programs I design for them. Correct breath is the secret to health and to developing the mental and emotional perspective to be able to perceive things more clearly. All of these options are as easy in lockdown as at any other time…
5. Connect with People: If this Lockdown experience has taught us anything, it is that we should never take our relationships for granted. Who knew how much we would miss being able to hug, shake hands etc? I know some of us are just fine with the social distancing, but we are a species that thrives on touch and it is an essential for Health. For now, it has to be replaced with other forms of communication and we are all finding ways to help connect with our friends and family, but where possible and where appropriate try to ensure you are getting plenty of touch – start by trying to massage your hands/wrists/forearms or doing this for your partner/children etc.
6. Seek help from a trained professional: where you feel you are unable to process or discuss your concerns with friends or family or you have health concerns which Doctor Google has failed to resolve, seek out a professional help. All professionals are available for Teleconsults currently so there is no reason not to be able to seek and receive help.
7. Social Media: it is essential to restrict your exposure to social media at this time and it is easy to become overwhelmed by all the contradictory information and fearmongering we are exposed to. Give yourself a specific amount of time, schedule it, and allow yourself no more than that allotted time – every time you are tempted to dip back in get hold of a good book!
8. Help Others: this is true now more than ever; despite the limitations of lockdown -creativity will be required! - there are multiple ways we can help others. Evidence abounds to show that helping others who are less fortunate than ourselves helps to put our own problems into perspective; Proof perhaps of the truth that the more you give the more you receive. Small acts of kindness as part of your everyday life are effective ways to reduce stress and increase happiness
9. Reframe: move from “I am stuck inside” to “I can finally focus on my home and myself”. As dismal as the world may feel right now, think of lockdown as an opportunity to refocus your attention from the external to the internal. Doing one productive thing per day can lead to a more positive attitude. Set your sights on long-avoided tasks, reorganize, or create something you’ve always wanted to. Approaching this time with a mindset of feeling trapped or stuck will only stress you out more. This is your chance to slow down and focus on yourself.
10. Silver Linings: they are always there to be found by the person willing to look. Every situation, however bad it seems, has some fragment or whisper of positive news about it. This is a spectacular way to turn darkness into light and find a better narrative through which to perceive/remember/process the stressful experience.
