Coping with Stress During Lockdown 2021 - Part One

Stress is simply a physiological response within the brain and the body to feeling threatened, either physically, emotionally, or mentally. The threat may be real or perceived. In our modern day lives, stress is usually experienced as a form of emotional or mental pressure and a feeling of being overwhelmed or not in control.
It can be said that stress is a part of everyone’s lives. In fact, we need a certain degree of stress to give us our get up and go. For instance, when we wake up in the morning our body will have already produced an increased amount of a stress hormone known as cortisol to help us get started with the day. However, when we feel overwhelmed by stress, we can lose our motivation and ability to enjoy life. Sadly, the relentless pace of life in the 21st century is a problem for many people. Covid-19 has caused additional stress disrupting our lives in so many ways. Short periods of stress are usually manageable, however chronic stress is a serious health risk that causes notable physical and psychological symptoms.

Learning how to cope better with stress and learning how to relax is a valuable life skill. We may get away with the effects of stress when we are young but as we grow older the effects of chronic stress can be devastating. 

The current situation with the coronavirus rate of infection rising in the UK and elsewhere is undoubtedly stressful and worrying. However, with so many negative reports in the media, it is important for anyone who is prone to anxiety and low mood, to limit their exposure to fear inducing negativity. Try watching or listening to the news just once a day at a specific time and leave it at that. News stories are predominantly negative so if you’re feeling low, that will only make you feel worse. Yes, we all need to be aware of the facts, but it does not help to dwell on the negative aspects too much. All this will do is feed anxiety and make us feel afraid.

Focusing on a problem, shining a metaphorical spotlight on it in the mind; focusing on what is wrong in the world, with the government, with our lives, with the situation regarding the coronavirus or whatever is challenging, will only make the problem expand to the point that a person can become obsessed with it, thinking about the problem constantly and going over and over it repeatedly. Inevitably, this will lead to anxiety.

A solution focused approach involves taking positive steps to reframe our thinking patterns and focus on the positive aspects of our lives. It also requires us to let go of the negative thoughts that increase our stress and make us feel worse and involves replacing those thoughts with an outlook that is helpful and balanced. I teach people how to do this when they work with me on a one-to-one basis. For the time being here are a few tips to help you cope with the current situation:
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• It can be helpful to remind ourselves that we’re all in it together. You are not alone in this situation and talking to others about it can help. However, be mindful about who you talk to because whilst it is okay to have a little moan sometimes, try not to get into the trap of negative thinking, constantly complaining or hanging out (virtually or otherwise) with others who will only bring you down and leave you feeling more stressed and anxious. Instead try to spend time with people whose company you enjoy and who are likely to leave you feeling uplifted.
• Connect with nature – get outside into the fresh air. It may be walking through a park, hiking through the countryside, gardening, nature photography or any other of a range of activities. Simply being in green, open spaces is therapeutic for mind, body, and spirit. It helps to reduce cortisol levels, reduce stress, and lower blood pressure. Try to connect with nature by noticing the sights, sounds and smells in the natural environment. Try to immerse yourself in your activity, being fully present in the moment rather than thinking about the things that make you feel stressed, worried, or anxious. Deeply breathe in the fresh air and imagine any worries or concerns being lifted from your shoulders as you exhale fully. 
• Being outdoors gives you the opportunity to get outside in the fresh air and daylight thus helping your body to absorb Vitamin D. This vitamin is vital to our health because a lack of vitamin D is associated with a higher risk of sleep disturbances, poorer sleep quality and reduced sleep duration. Sleep problems in turn impact upon a person’s ability to cope with stress and can result in low mood and increased anxiety.
• Try to keep to a routine, even if you are not working or you have been furloughed. It is important to get the right amount of sleep at the right time. Sleeping during the day will disrupt your internal body clock and should be avoided unless you are a shift worker.
• If you are feeling overwhelmed by work or by life in general, do one small task that you think is manageable to reduce your “To Do” list or workload so that at the end of the day you can have a feeling of satisfaction and achievement in knowing that there is one less thing that needs to be done. Is there someone who could help you with anything that you find difficult or overwhelming? Could it be broken down into smaller more manageable steps? Sometimes getting another’s person’s perspective can be useful. Perhaps talking to a Mental Health First Aider (if one is available) at your workplace would help.

• Make self-care a priority and try to find time to do something each day that would make you feel better. In these circumstances the little things do matter. Don’t feel guilty about doing this because it is essential for your wellbeing. There is a popular saying, “You can’t give from an empty cup.” The amount of time that you can allocate to self-care may vary, but make sure that it is quality time without interruption, if possible, although that might be difficult for parents. Do what makes you feel good. It might be escaping into a good book or television series that will help you switch off mentally for a while, listening to some music that cheers you up, dancing or playing with the kids, connecting with a friend for a chat online or on the ‘phone, having a long soak in the bath, taking some form of exercise, or practising meditation.
• Many of us are struggling with our emotions. We may feel worried, frightened, anxious, nervous, tearful, angry, frustrated, depressed. Whatever you are feeling currently, acknowledge those feelings because it’s okay to feel as you do. These feelings are real and worthy of your attention. Accept them these feelings. They are normal. This is a challenging and stressful situation. Connect with the people who matter to you, connect with your pets (if have any) and try to take things one day at a time. There is no point in dwelling on all the things you can’t do. Try to focus on what you can do and on those activities that would give you a feeling of satisfaction.

I help clients cope with stress and anxiety by using a range of techniques including solution focused hypnotherapy, mindfulness and talking therapy. If you would like to learn how to relax and cope better with whatever is causing stress in your life, then I am here to help you. Just get in touch.
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To find out more:

Text or ring: 07856 201869 or
Email: td@tracydanielstherapies.co.uk
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Or click on the link: Contact
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