Stress has been defined as the physiological and/or psychological response to internal or external stressors. It involves changes that can impact the body and influence feelings and behavior (APA Dictionary of Psychology, 2020). More than 75% of adults report experiencing physical or emotional symptoms of stress such as headaches, fatigue, and changes in their sleeping pattern (APA, 2021). The past year has entailed a lot of changes for many people that have resulted in increased stress.
For most of us, we have had to learn how to do everything differently. We have had to learn how to juggle attending business meetings virtually while our children and/or family members are playing in the background or trying to log into their own virtual classes or meetings at the same time. We have also had to learn how to find alternative ways to show love and support to our loved ones due to CDC recommendations. For some, this entailed being creative and having drive-by celebrations, leaving food and essential items on doorsteps, making a conscious decision to not visit loved ones or by attempting to limit any potential exposure during visits. Others discovered that they were experiencing “too much togetherness” due to living and working from home while their family also lived, worked, and/or attended classes from home as well. In the midst of all this, some people have had the heartbreaking experience of not being able to be present while their loved ones fought for their lives in medical settings. Other concerns such as feelings of loneliness and financial uncertainty have also arisen. Concerns regarding physical and mental health, social justice, and equality have also come to the forefront.
According to a recent article by the American Psychological Association (March 2021), almost half of parents reported increased stress since the pandemic. Many adults, in general, have reported unwanted changes in weight, changes in sleeping patterns, and increased alcohol consumption. Teens and young adults also reported struggling with uncertainty and experiencing elevated levels of stress.
Since stress is a part of everyone’s life, it is essential that we all find healthy ways to cope. As we look forward to safely resuming activities that we did prior to the pandemic, it is an excellent time to identify our personal stressors and develop ways to cope with stressful situations. Some ways to cope with stress include the following:
- Increase your physical activity. Try to engage in a preferred physical activity several times each week. Some examples include walking, biking, going to the gym, etc.
- Maintain contact with your social support system. Call your friends to reconnect or arrange to spend time with someone whose company you enjoy. Be sure to follow current CDC recommendations.
- Schedule time for yourself. Engage in activities that are pleasurable or personally rewarding such as reading a book for pleasure, watching your favorite show, gardening, playing board games for family game night, taking a bath, finishing a project, volunteering, exploring a new hobby, etc.
- Practice relaxation strategies. Utilize strategies that enhance feelings of relaxation such as progressive muscle relaxation, deep breathing, yoga, meditation, prayer, mindfulness, etc.
- A licensed therapist can help you identify and utilize the strategies that may work best for you.
- Try journaling. Express your feelings through writing. Write down your feelings, goals, things you’re grateful for, etc.
- Try to maintain a healthy lifestyle. Eat a well-balanced diet. Avoid stress eating. Try to get enough sleep.
- Increase your self-monitoring skills. Pay attention to your body. Take notice if you are experiencing increased irritability, difficulty focusing, or changes in your mood, appetite or sleep pattern. These changes may suggest that you are experiencing stress. It may be helpful to identify potential stressors and a device a plan to more effectively cope with them.
- Seek counseling. Talk to a mental health professional if you are feeling overwhelmed or depressed. They can help you explore your feelings and develop a comprehensive plan to address your concerns in a safe, supportive environment.
Dr. Lottie Ampy is a Licensed Clinical Psychologist with Family Guidance Centers. She provides individual, child and family therapy. She can be reached at 804-743-0960 or can be emailed at frontoffice@familyguidancecenters.com.
Sources:
American Psychological Association (2021). Stress Relief is within reach. https://www.apa.org/topics/stress
American Psychological Association. (2020). Stress. In APA Dictionary of Psychology. https://dictionary.apa.org/stress
American Psychological Association. (2021, March 11). Stress in America 2021. One year later, a new wave of pandemic health concerns. https://www.apa.org/news/press/releases/stress/2021/one-year-pandemic-stress
National Institute of Mental Health. (n.d.) 5 things you should know about stress. https://www.nimh.nih.gov/health/publications/stress/#pub3
Ratini, Melinda (2021, April 29). 10 Tips to Manage Stress. https://www.webmd.com/balance/guide/tips-to-control-stress