Managing stress and anxiety
During this unprecedented time, it is easy to allow our emotions to rule our thoughts, causing high levels of stress and anxiety. Anxiety is a universal emotion, and never has this been truer as we grapple with this pandemic in our global community. Our own biology which was designed to ensure our survival as hunters and gatherers, now literally is sabotaging our bodies and minds through fear and anxiety.
When we feel fear or stress, our body releases cortisol (the stress hormone) and we enter into the flight, fight, or freeze response mode. This was an appropriate response if we were fighting off the proverbial sabretooth tiger, but in today’s world where such a danger is not present yet, we have the same biological response to stress. Any time we perceive danger, our body reacts the same way it would if our survival were at risk and our fight or flight or freeze response is triggered.
The fight, flight or freeze response system is appropriate as a short-term defence mechanism, however, it wreaks havoc on and compromises our body’s immune function if it is maintained for long periods of time.
Over the past three weeks, we as a global nation fear that our survival is at risk and as such our fight, flight or freeze response has been triggered. However, letting our fears and anxiety govern us has inadvertently created a second pandemic. Just as we are practicing physical hygiene, it is just as important for us to practice mental hygiene. Reigning in our anxiety and fears allows our body’s natural fighting immune system to do what it was meant to do.
Here are 5 ways to manage your stress and anxiety during this time of social distancing:
Journal your thoughts and become an Observer. Journaling assists in identifying emotions like fear, agitation and sadness so we can learn to manage them in a healthy, productive way. Often fears are simply unmet needs and desires, like the need to be safe or the desire to feel connected. Learning to be in tune with emotions like fear and separate them from emotions like agitation and sadness, can bring about clarity. Then new ways of identifying and fulfilling needs and desires can be found. When these needs and desires are met, or at least if a plan can be imagined, stress and anxiety levels decrease.
Journal entries also allow for the examination and questioning of thought patterns. Heightened stress and anxiety often distort our perception of reality. By examining and observing which thoughts precede identified feelings of fear, we are better equipped to recognize which fears are valid, and take control where we can. Becoming the Observer of thought patterns and emotions allows us to step out of a habitually chaotic mind, and observe fears and anxiety from a more neutral place.
Movement. Exercise for at least 15-20 minutes on a daily basis. Any aerobic or cardiovascular exercise will burn cortisol and provide an outlet to release the pent-up energy that is associated with the fight, flight or freeze response. Physical activity will engage your body’s natural ability to produce endorphins which induce a feeling of well-being. Also include foods that stabilizes blood sugar. When blood sugar drops, it triggers the part of the brain that is charge of fight or flight.
Mindfulness. Any meditation, visualization and relaxation technique will lower cortisol levels in the body. There are an abundance of different styles on the internet. Find one that speaks to you and do it on a daily basis and especially when you feel you anxious and stressed.
Form close-knit connections. This may seem paradoxical during this time but remember we are asked to physically social distance not emotionally social distance. Humans are a social species so when we form connections with other people, cortisol levels lower from a sense of belonging and security.
Laughter. Find ways to laugh. A body that is truly laughing can’t perceive it is in danger because the message it is being sent is that it is safe. Watch movies that make you laugh or find ways to have fun. This will significantly lower levels of anxiety.
If you find yourself experiencing anxiety, it’s really important that you are deliberate on what you put focus your on. Withdraw your attention on anything that makes you feel powerless or like a victim. If you find that you are consuming every article, every news report about the current pandemic then I urge you to lessen the amount that you are taking in. Stay informed, but do not become obsessed with it. There are many things we can do to flatten the curve of this virus. Focus on doing those things…do your part and in turn that will empower you.
I know dear friend that you may be feeling anxious with the uncertainty of our current situation, but I want to remind you that we are all in this together and together we will get to the other side of this.
Be Well,
Louise
