The COVID-19 pandemic has shaken us to our core physically, mentally and economically. This has caused our world extreme stress. Burnout and stress are common worldwide problems these days.
Information Overload
We are overloaded by news, updates, warnings, dire predictions and fear for our abilities to care for ourselves in this new world. We have been isolated in our homes. Our daily routines have been turned upside down. What once came easy, like finding toilet paper and basic necessities of life, is now an everyday challenge.
How do we move forward and manage this stress? We may continue to have challenges related to recovery to this pandemic and this can be hard. What does communication have to do with managing stress?
Chronic Stress
Worry and fear caused by this chronic stress begins in the mind and can have negative consequences in both the brain and the body. Communication with self is the beginning of learning how to cope and manage your stress. You may not be able to change all of your circumstances, but you do have some control over how you react.
Stress and Brain Function
It is important to know that what happens in your mind affects your body. In a state of chronic worry and stress, an imbalance is caused in your body and it affects every cell in your body. It can affect brain function which can affect your memory and decision making. Inflammation in the body can also be a side effect of chronic stress which could lead to disease.
What if you could break that mental pattern of chronic worrying? What if you could retrain your brain to “break the cycle” of fear and worry to adapt new powers to cope and move forward? This is possible but takes some self-communication. It takes a desire to become aware of what your thoughts are doing to you. Rather than get caught up in an anxious thought, your self-awareness of what that thought is doing to your body and if it is actually true in this moment, can be the start to breaking that mental pattern.
Communication Helps
It is important to be in communication with yourself regarding your feelings and how you are coping. Often, you may be hesitant to ask for help. You think there are others under more stress. You may feel vulnerable and weak asking for help. You may not want to burden anyone with your woes. You want to seem like you have it all together and are self-reliant. Please know that here is where communication is important. Asking for support and help is not a sign of weakness, rather it is a sign of strength and self-awareness. Stress, anxiety, and worry are not to be ignored.
Communicating the things that you’re grateful for in the present moment can minimize stress and increase hope. When you increase your level of hope you are more likely to be solution oriented and find answers to your problems.
Tips to Manage Stress
Focus on Deep Breathing – this will relax you and provide a calmer space to identify what your needs are
Question Thoughts – are your fears and anxieties true at this moment? A majority of what you worry about never actually happens. As you challenge whether a thought is true, you will develop more balance and calm. Work to stay in the moment and not the future
Support System – identify who your support system is and communicate with them. Share yourself and your feelings
Daily Plan – make a daily to-do list to keep you focused and on task. This can minimize "mind wandering" and help you from that lost feeling. Practice deep breathing between tasks and applaud yourself for each accomplishment no matter how small
Gratitude Practice - spend some time each day focused on what you have or what is happening that you can be grateful for
Eat Healthy – focus on eating healthy foods and minimize sugar, caffeine, and alcohol
Exercise – plan your favorite way to exercise regularly
Sleep Well – try practicing good sleep hygiene to improve your ability to sleep soundly. Keep a list of “worry items” and add to them as needed. Dedicate yourself to letting these all go in the early evening and finding positive thoughts to focus on in preparation for sleep