Regaining Calm During Crisis
If you’re feeling stress during the Coronavirus pandemic, you’re not alone. During these uncertain times, it’s normal if you’re feeling anxious, scared or overwhelmed. You might be feeling the domino effect of stress on your eating habits, exercise or even sleep.
COMMON SOURCES OF STRESS DURING THIS TIME MIGHT INCLUDE:
Fear of the unknown
Feeling a loss of control
Fear of yourself or loved ones getting sick
Isolation and disconnection from social distancing
Limited food and supplies
Financial concern due to loss of job or income
Working from home
Caring for families and children while at home
Fear for the economy and impact on businesses
Here are a few tips and strategies for coping during this time of uncertainty
LIMIT EXPOSURE TO THE NEWS
First and foremost, have a plan in regards to listening to the media to stay informed. If you want to watch the news, choose a specific time to watch and listen to reliable sources. Continue to follow health and safety recommendations, and feel empowered to share with others without spreading more fear and panic.
ESTABLISH ROUTINES AND RITUALS
Have a consistent bedtime and wake-up time
Get dressed each morning
If you’re working from home, set “office hours” and schedule break times
DEVELOP A DAILY MINDFULNESS PRACTICE
Pause and check in with yourself – What thoughts and feelings are you having? What are you experiencing physically?
Try mindful breathing exercises to relieve tension
Do mindful movements like yoga, Tai Chi, and stretching
GET OUTSIDE (WHILE FOLLOWING SOCIAL DISTANCING)
Take a walk
Walk your dog
Work in your garden
Take a drive
Find a beautiful place to sit
RE-FRAME THE SITUATION
Even when you feel you have no control over a situation, you are in charge of what you focus on. Try seeing this situation as an opportunity to get quiet, learn something new, catch up on things, or make a change.
INCREASE CONNECTION
Nurture close relationships with those in your household
Work on communication and set boundaries as necessary
Reach out to loved ones virtually (text, calling, social media, video)
BUILD A SELF-CARE BUFFER ZONE
Pay attention to body, mind, heart, and spirit
Eat a balance of nutritious foods
Engage in enjoyable physical activity
Get rest and adequate sleep
Keep up with good hygiene
Engage in art, music, crafts, hobbies, cooking, etc.
Seek out support and acknowledge your feelings
Find humor and opportunities where you can
HAVE A PRODUCTIVE QUARANTINE
Learn to cook or try a new recipe
Spring clean your house, yard, and/or car
Organize your photos
Work on your business or hobbies
Finish your taxes
Look for things you always wish you had time to do
Dr. Amar Singh, MD, and Dr. Poonam Singh, MD, are board-certified by the American Board of Internal Medicine and American Board of Obesity Medicine. They specialize in preventing, treating, and reversing chronic diseases using an evidence-based holistic approach. They are specifically interested in weight management, hormone rebalancing, and longevity. The American College of Physicians has recognized them as Fellows, FACP, for their excellence and contributions made to both medicine and the broader community. They enjoy teaching, volunteering, and advocating for their patients
