Sheltering in place during Covid-19 can add stress to our already stressful lives. By nature, human beings crave connection with each other, and the current situation we find ourselves in is making us act against our basic need for closeness in order to stay safe. That combined with additional factors such as inadequate nourishment and sleep, it’s no surprise that we are all feeling stressed out.
During this stressful time, there are a few simple measures we can do at home to decrease that stress and help us find a sense of calm.
By using these 10 fast stress and anxiety alleviating tasks, you can decrease your anxiety levels right now. Pick one to begin defeating tension in under five mins.
1. Hang out with Friends – Virtually
People are finding fun ways to enjoy each other’s company without being physically in the room. Technology platforms like Zoom or Webex are allowing people to have virtual wine tastings, cocktail parties, game nights and book clubs. Having fun with friends is a great way to beat anxiety and depression, as well as feeling less disconnected. So plan some time with some friends that make you laugh. Nothing beats laughter to raise your mood and lighten your state of mind! One study showed that a good laugh can even decrease high blood pressure and raise your endorphin levels.
2. Float in a bath
Taking a warm, fragrant bath is a quick, reliable way to let your body and mind relax. If you’re able to add Epsom or other types of bath salts to the water, the salt increases the water’s specific gravity, allowing you to float so your muscles are able to unwind. You also will absorb magnesium from the salt, which decreases stress and irritability. If you’d really like to immerse yourself when the quarantine is over, many cities now have “Float Spas” where you can float in a saline solution for up to an hour in a pod or tub while listening to soothing sounds.
3. Get Outdoors and Soak up those rays
A good dose of sunlight can serve as a very powerful tool against anxiety. That’s why in places like Alaska where sun is in short supply in the winter, there are reports of people experiencing depressive symptoms. It is thought that this could be due to the affect sunlight has on the body’s degree of serotonin, a feel-good natural chemical that helps promote a happy mood. Take a nice long walk (keeping a safe distance from others) during the next sunny day and feel your anxiety melt away.
4. Shake Your Booty
It’s already well known that a workout can boost your mood. But what if you don’t really feel like clanking weights around or plodding on a treadmill for 30 minutes? How about locking your bedroom door, putting on your favorite dance music and jumping around in your own homemade dance club? This will serve to raise your heartrate and your spirits at the same time!
5. Meditate
A stress busting meditation is as easy as finding a quiet spot and calmly focusing on your breath. Sit or lie down comfortably, and just pay attention to your breath, letting the thoughts that might try and interrupt just flow in and out without letting them affect your emotional calm. Many meditation apps are available (Calm, Insight Timer) that can guide you through a 10 or 20 minute session and teach you different meditation types until you find one that works best for you.
6. Essential Oils
The scent of lavender has actually been revealed to calm anxiety and can serve as a mood enhancer. Easy to acquire and use, essential oils have been utilized in ancient cultures across generations for stress relief. Simply add a few drops to a hot bath or use with a diffuser. (Just be mindful that essential oils can be toxic to pets.)
7. Put the Kettle On
Natural teas like chamomile or lavender are wonderful for eliminating tension because of their relaxing and soothing properties. Just the act of taking a few minutes out of the day and sipping something warm and comforting can be a short vacation for a stressed brain.
8. Stretch!
You don’t have to stand on your head or sweat in a hot room to feel the benefits of Yoga. There are many types of yoga such as Yoga Nidra or Back Care Yoga that are gentle and specifically designed to help the body release tension. Yoga can work quickly to alleviate stress in the short term, and with ongoing practice help increase core strength and overall wellness in the long term. You don’t even have to go to a studio and practice, many great videos can be found online free of charge.
9. Sleep Hygiene
A common source of stress is sleep deprivation. It’s an extremely vicious circle since stress can interrupt sleep patterns and make it difficult to rest. Stop using personal devices like cellphones and computers an hour before bedtime and try to stick to the same bedtime every night, one that will give you a minimum of 8 hours sleep.
10. Journal
Write down everything that is on your mind in a free flow format. Everything that you worry about, things you are mulling over currently. Then start a new page, and list everything you are grateful for today. This not only unclutters the mind of worry, it reminds us of what is good in our lives that we might take for granted, no matter how small. (the smell of an orange, a comfy pair of slippers, a bird’s song outside the window) Starting a gratitude journal is a great step toward taking a look at life optimistically. By merely detailing a couple of things that you’re happy for , you may realize that a lot of the bad things you’ve been emphasizing are rather unimportant, placing you in a position to let go of some of it and allow the goodness all around you to come in.
In addition to these tips, don’t forget that many mental health professionals are providing help virtually during the Covid-19 quarantine. Check with your state or town website for the help they are offering, as well your health insurance website. Talking things out is always a good way to cope with feelings of worry and separation. Hang in there!
