How to recognize, manage stress

We live in stressful times.

Dealing with the COVID-19 pandemic is changing the way we live our lives and creating some negative stress. Yes, there are positive stressors, but negative stressors have become routine in the past month and can wreak havoc if we let them.

Fear of the unknown, social isolation, changes in routine and lifestyle, and financial issues associated with the COVID-19 pandemic have reared their ugly heads. It’s important to pause, assess your situation and recognize if you’re stressed.

Following are some of the physical and mental responses to negative stress and some suggestions for stress management.

Tense or difficult situations trigger adrenaline surges. They may manifest as shakiness, increased heart rate, impaired sleep, and difficulty focusing. Other physical signs of stress may include chest pain, high blood pressure, muscle aches and headaches. Some people may experience gastrointestinal issues or changes in weight – either loss or gain.

When we feel stress, it’s our body telling us we feel physical danger. Long-term negative stress responses may result in a weakened immune system. People may become sick more often.

Patients have expressed worry about themselves or others. Some patients care for elderly family members, and some worry about those with compromised immune systems. 

Many patients have expressed being fearful of the virus itself, often associated with the stress of being isolated at home. You can go outside. You don’t have to stay inside. We still encourage people to go outside for a walk, a jog, a bike ride, or to work in your garden – as long as you make sure you stay at least six feet from others around you.

For help managing stress, talk to a trusted friend. Even a non-medical friend can be helpful. Even if you haven’t talked to someone in a long time, they are probably feeling just as stressed and isolated, and would likely enjoy getting a call from you. Try to help each other find the positives and take time to laugh.

Download an effective and free phone app. People have limited access to counselors in this area, but many apps offer health therapies. Learning and using meditation and mindfulness techniques benefits some people.

Coping looks different for everyone, but some healthy ways to cope may include exercising, practicing yoga, deep-breathing exercises, gardening or partaking in a hobby. Identify what works for you. If you’re feeling overwhelmed, it might be time to seek professional help. A primary care physician can guide you to a counselor or therapist.