Covid19: 7 tips to support anxiety and stress in uncertain times

Apr-03-2020

Over the last few weeks, life has changed drastically for most people.  For my patients, friends, and family, this is a time of high anxiety and fear. We are certainly living through unprecedented and unsettling times.

There is a lot of misinformation circulating on the web about Sars-cov-2 (COVID-19). The truth is that, as of today, there is no known cure for COVID-19. This is a new virus. While there are countless herbs and vitamins I could list that have been studied to support the immune system, none of these are specific to COVID-19. At this time, no “immune-boosting” or “immune-stimulating” supplements are known to prevent or treat this virus.

With this level of uncertainty comes psychological and emotional stress. While short-term stress is generally protective, long-term stress can inhibit one’s ability to fight off antigens, which increases susceptibility to infection [1]; hence the importance of stress management and stress resilience in supporting immune health.

I believe that supporting mental health is always imperative, and especially right now. While it may feel like a lot is out of your control, focusing on what you can control may help mitigate spiralling negative thoughts and feelings of isolation.

Below are 7 tips that may be supportive for your mental health and help resolve feelings of anxiety.

1. Stick to a routine

If life feels chaotic right now, continuing your daily routine can add structure in your life. Set your alarm clock to the same time, get dressed in suitable clothes despite working from home, and shower like you’re getting ready for work. Write out your daily agenda, tasks, and time line.

2. Reframe your thoughts

If you find yourself thinking, “I am stuck inside,” re-frame these thoughts to, “I can finally focus on my home and health.” Tidy up with the help of Marie Kondo. Tackle those long-avoided tasks. Completing one productive task per day can help create a more positive mindset.

3. Social connection through video or phone

There are so many great video platforms available like Zoom and Skype that can allow multiple users at once. Seeing and hearing your friends and family is almost as good as being with them in person. One activity that has gained popularity is “Zoom happy hour” on Fridays!

4. Experiment with homemade cooking

Being in self-isolation provides the perfect opportunity (and necessity!) to work on your health. The best place to start is, arguably, ensuring you eat a home-cooked, nutritious, and balanced diet. If you typically eat on-the-go at work, try to become comfortable with home-made recipes that you can at some point pack as your lunch for work.

5. Connect with nature

Countless studies have shown that nature has a positive effect on mental health. Getting outside while maintaining social distancing can go a long way in helping to improve concentration, productivity, and mood. Burlington is home to many beautiful trails that may be accessible during pandemic closures, which you can find here.

6. At-home exercises

Research shows that physical exercise is significantly and meaningfully associated with mental health burden [2]. Individuals who exercise have fewer days of poor mental health compared to those who do not [2]. There are many useful home-exercise videos available online and more tips that you can find here.

7. Limiting social media and the coronavirus newsreel

While it’s important to stay informed, obsessing over endless coronavirus coverage is not healthy or helpful. Set boundaries with media by checking your platforms only during specific times of the day.

Everyone reacts differently to stressful situations. It is normal to feel sad, anxious, fearful, worried, angry, and scared when experiencing a situation like COVID-19. However, signs of disruptive and severe stress like insomnia and substance abuse indicate that professional help is needed.

During this time, most regulated health professionals in Ontario are using telemedicine to continue to provide essential care to their patients. 

If you need help managing anxiety, depression, or heightened stress during this challenging time, please don’t hesitate to reach out. My clinic in Burlington is closed until it is safe to re-open, but I am offering essential care virtually.

Dr. Dominique Vanier is a registered naturopath in Burlington with a clinical focus on digestion, women’s hormones and health, and weight loss. Naturopath Burlington. This article is for information purposes only. It is not intended to treat or diagnose any health conditions.

References:

[1] Segerstrom S, Miller G. Psychological Stress and the Human Immune System: A Meta-Analytic Study of 30 Years of Inquiry. Psychol Bull. 2004;130(4):601-630. doi:10.1037/0033-2909.130.4.601

[2] Chekroud S, Gueorguieva R, Zheutlin A et al. Association between physical exercise and mental health in 1·2 million individuals in the USA between 2011 and 2015: a cross-sectional study. The Lancet Psychiatry. 2018;5(9):739-746. doi:10.1016/s2215-0366(18)30227-x