Prior to the health pandemic scenario under which we are all now living, most of us operated under the premise that there would be future or had been past stressful periods in our lives, but that there also would be or had been periods that were relatively stress-free, and quite joyful. Therefore, for many Americans, managing stress effectively was not a necessary need or skill required for each and every day. Plus, if we were feeling significantly anxious on a particular day – or for a series of days or months – due to work or family demands, or even illness, it was unlikely that all of our family members and friends were experiencing anxiety at that same time. This meant loved ones could be there to help us and support us during difficult times. We weren’t feeding off of each other’s stress levels or contaminating others with our anxiety.
What We Know For Now
All the aforementioned dynamics have now changed, of course. For how long? It’s unknown. But what we do know is this:
- Uncertainty causes stress, and right now EVERYONE is dealing with one or more of the following:
- How will the health pandemic impact my employer, and ultimately, my own job or livelihood?
- As a business owner, how will the health pandemic impact my ability to keep my business open, or to re-open it, once state and/or local officials say it is okay to do so?
- How will my body respond to Coronavirus/COVID-19 if I am unfortunate enough to contract it?
- How will my loved ones respond to the virus if they are unfortunate enough to contract it?
- When will I see my family members again, particularly elderly ones?
- When will I see my friends again?
- What will life look like after the pandemic? What will be different and what will be the same and how will I feel about the changes?
- Will I ever get a good night’s sleep again?
- Will I ever feel safe and/or at peace again?
- Each and every U.S. resident, and likely every individual throughout the world, is under great stress right now, whether they are aware of it or not. From what we’re hearing and seeing, most of us are aware of it, and particularly for individuals who aren’t used to living with the symptoms of anxiety, it can feel pretty unsettling and be worrisome. Ultimately feeling stressed brings more stress!
Five Keys for Managing Stress: Tips, Strategies, and Resources
Because we know how important stress management is to both emotional/mental wellbeing and physical wellbeing – and that stress, like Coronavirus/COVID-19, can be contagious — we’ve been teaming up with colleagues to offer free stress management webinars during these uncertain times. To learn about upcoming webinars, please continue to visit our website at https://www.bercumeassociates.com/.
While everyone reacts differently to stress – one’s response can depend on background, community in which you reside and other unique differences – we believe there are tips and tools for coping with stress that should work for just about everybody, and therefore, are universal. And, when you cope effectively with stress during uncertain times, you ultimately make yourself, the people you care about, and your community stronger.
So, what have we been sharing with webinar participants to help them respond to and manage the anxiety they are feeling in a healthy fashion vs. managing it thru behaviors that will ultimately damage their physical health (think bad habits like eating poorly or too much, drinking or smoking more or abusing drugs, or watching the news via computer or TV too late or too much, or being a couch potato)?
1. Be Resilient and Reflect & Share Positivity
- Recognize/Acknowledge Your Stress. There is no shame in it. As we expressed above, everyone is stressed right now.
- Manage Your Energy Level. Get regular, daily exercise by “walking it off,” riding a bike, attending a virtual yoga class, or via “functional exercise” had by doing household or yardwork chores. Of course, be sure to social distance while you are doing any of this!
Watch what you eat, so you aren’t eating sugary, starchy foods that cause your energy to dip – instead, reach for high-protein foods, like hard-boiled eggs, nuts, or tuna that are known to help blood sugar levels. Dips in blood sugar are known to contribute to anxiety. Try to maintain the same eating schedule that you had in place prior to our pandemic.
- Know Your Limits & Practice Self Care. Sure, it’s important to look out for and support others who most need it during this uncertain time, but as they say, “you can’t be good to anyone else, if you’re not good to yourself.” Recognize when you are feeling overwhelmed because of helping others, watching too much TV or online coverage of the pandemic, etc. Give yourself permission to binge-watch a favorite mindless show, such as one on the Food Network or TLC. Take a hot bath, listen to your favorite artists on YouTube (check out Josh Radin – we find his music to be particularly soothing), make a puzzle, draw, or read a book.
- Take Breaks. As we just mentioned, it’s okay to take breaks from news coverage and from supporting others. Step away from your computer during work hours, if you need to (of course, we don’t recommend missing important meetings or achieving important deadlines). Everyone’s ability to focus/concentrate right now is off, so take mini breaks throughout the day to clear your mind.
- Stay connected with family, friends, and favorite co-workers thru text, phone calls, Facebook messaging, video chats, etc. Why not set up a standing, weekly Zoom chat with favorite friends, or with family. Just having it on your calendar will make you feel more connected during these uncertain times!
2. Be Empathetic & Compassionate
Put The Focus on Others. Even in more certain times, we’ve always found one of the best ways to worry/think less about something difficult going on in our lives is to do something kind for someone else. While you deserve and need to “self protect” and “self preserve,” we believe that striking a balance between taking care of yourself and doing something nice for others, like checking in on friends who live alone, elderly neighbors, or someone who may feel even further isolated due to ongoing/chronic illness, will do your soul great good!
3. Be Present & Forward-Thinking
- Live in the Present or Future, But Not the Past! It would be very easy to live in the past right now – times that were easier or happier – versus living in the present or thinking about the future. We always say, “there ain’t no future living in the past.” Try to find some joy and “silver linings” during these uncertain times (such as getting to know neighbors or enjoying simple pleasures with family), as well as think about reunions of family and friends and other fun events and activities you’ll enjoy participating in when we’re given the go-ahead by officials to do so!
- Set Yourself Up For New Opportunities and Choices. Give thought to what new opportunities or choices our current global health situation may have already brought and will bring. Stay open and positive, so you are able to recognize and capitalize on the aforementioned.
- Manage What You Can; Release What You Cannot. We keep hearing and seeing our friends, family, and clients beating themselves up because they can’t focus/concentrate on their work right now, or saying “I’m not at the top of my game.” It’s okay to not bring forth your best effort right now. Cut yourself some slack – don’t be your worst enemy. Treat yourself the way you’re currently treating friends and family, i.e., with great empathy.
4. Be Flexible/Agile & Communicative
- Adapt Your Workstyle or Products and Services To Fit the Times. Whether you are an employee, a freelancer, or a small business owner, think about how you can continue to deliver high-quality work and/or services to clients via the use of new technology, systems, software, or means of communicating.
- Keep Communication Channels Open/Stay on The Grid. In keeping with the above, consider what new or different technology you can use to keep co-workers, friends, and family – and yourself –feeling connected. It would be a huge mistake from a professional prospective, to appear to “disappear” on employers or clients right now because of a lack of communications. And, it will do your emotional health much good to regularly be in touch with loved ones. Be part of the solution, not the problem by letting others know you are safe by staying in touch!
5. Have a Plan, Stan or Anne!
- Make a List For Work, Chores, Fun, and Peace. As you should do even during normal times to help manage stress and sleep better, jot down on a piece of paper or mentally make a list of what you want to accomplish the next day. Include in your list some fun breaks and activities, as well as plans for communicating with/checking on others.
- Manage Your Time. Try to create and stick to a regular routine. It doesn’t have to mirror the one you maintained prior to our pandemic, but it will help reduce anxiety to create a new schedule that you stick to each and every day.
- Try to Be Productive. Notice we said “try.” As we cited several times above, it’s not realistic or achievable to be productive 100% of the time, to “bring you’re A game, “ or be as focused as you would like, but do the best you can to get household chores or work deliverables completed. It will give you some emotional peace of mind, promote a sense of normalcy, and reduce feelings of hopelessness. We’ve found completing tasks provides great distraction from our world scenario and makes the day go by faster!
We Are Always Here and Want to Help
Whether you are in need of individual coaching right now to manage work/professional, or personal stress, or you’d welcome coaching to help your work team or leaders manage anxiety better during these uncertain times, please reach out. We really want to be of help right now.
If you would like to receive a recording of our “5 Keys to Managing Stress,” please go here: https://www.bercumeassociates.com/shop/training-events/webinar-5-keys-to-managing-stress-in-times-of-uncertainty/.
Stay well and safe.