I experience anxiety, I’m an introvert and I recognized later in life that I’m also a highly sensitive person (HSP), so it’s not surprising that I usually spend a good amount of time alone. With the current physical distancing and stay-at-home restrictions here in my home state of Maryland, the pace of my days is a little slower and I’m spending even more time at home.
I’m not a big fan of exercising in a gym with a lot of other sweaty people. Stadium music events stress me out, and shopping at a crowded mall or store isn’t my idea of fun. So, although this time of enforced quarantine is really hard, being at home is not a problem for me.
Make no mistake—I miss traveling, seeing my kids, my family and my friends and being able to go out without worrying about the virus. But I recognize that some time spent alone is actually good for my emotional state.
Stress and anxiety as background noise
Unfortunately, I’m not spending more time at home by choice. Although I’m not dying to go to the gym, I’d like to be able to go to a store without worrying about coming home contaminated. That feeling of powerlessness can add an underlying level of stress to my life.
I’ve taken up journaling each night before bed. Lately I’ve noticed a low level of anxiety that’s with me at the end of each day. It’s as if my body is saying, “There’s another day/week/weekend ahead where you have to be alert and careful. Stay on guard.”
It’s not surprising that some nights that I feel like I dream all night long and others where I toss and turn or wake up in the middle of the night. Fortunately I sleep soundly some nights, but I’m always tired when I wake, so I know my body is holding on to stress all the time.
Tips For Managing Stress In Troubling Times
If you can relate to my experience, or even if you’re feeling pretty good, you can incorporate a few things into your life to help you better manage the constant underlying stress of living in a time of crisis.
Be kind to yourself. I’ve seen people posting on social media that this as a period of increased creativity and productivity—but if you’re not feeling productive or creative right now, know that you’re not alone. Stress and anxiety make it very hard to find the mental energy and mindset for anything other than survival. So, be kind to yourself. Remind yourself that you are where you are, and that you’re doing the best that you can right now.
Be kind to yourself 2.0. You might also find that you’re falling back into old roles, habits or behaviors you thought you’d changed or modified. Know that it’s not unusual for this to happen. We can easily revert back to old ways of coping with our stress because those old ways of being and doing worked in the past to help us feels better.
I’ve been comfort eating—consuming more carbs than usual—and it is comforting! You might be drinking, using other substances or eating more or less than usual. Or maybe you’re on your phone or other screen more than you’d like to be, or ignoring your kids, or playing more video games than usual to help you relax. Try being kind to yourself in this time, no matter what. We’re in a state of crisis, and adding harsh self-criticism to the mix will only make you feel worse.
Get some fresh air. Being inside might feel safer or less scary, but your body craves nature to help it balance and reset. Find a place where you can feel the ground under your feet, wiggle your toes and stand barefoot if possible, so you can really feel connected to the earth. Imagine you are rooted to the ground, like a tree. Take a few slow deep breaths and notice the air as it enters and leaves your body. Allow yourself to be here for a few minutes before moving on to whatever is next.
Set aside five minutes each day to journal. Taking pen to paper can calm your nervous system without you having to do anything else other than write or draw. Here are a few prompts to get you started:
What’s happening in my body right now? Get curious and use words or images to describe how your body feels right now.
What did I do today? It doesn’t have to be profound. Write as much or as little detail as you like.
How am I feeling right now? Tired? Anxious? Relaxed? Write how you’re feeling and try not to judge a feeling as “good” or “bad.” If you find you’re judging your feelings, journal a reminder that everyone has all the feelings all the time.
Let it flow. Write about whatever comes to mind.
Make note of three things you’re grateful for that day. They can be big things or small ones, like seeing the sun shining through the window. Research shows that gratitude practices can reduce depression and anxious feelings.
Laugh out loud. Watch a TV show, YouTube video or Instagram post that gets you laughing out loud. Laughter relieves the stress response, massages your internal organs and can stimulate your circulation and relax your muscles. So get those laughter juices flowing!
We will move through this. Taking care of yourself while we do is good for your body and mind.
Are you doing some fun, outside the box, creative things to de-stress? I’d love to hear about them and include them in a podcast episode!
If you enjoyed this blog post and would like more insights into living with anxiety, tune into the Woman Worriers podcast. In each weekly 30-minute episode, host Elizabeth Cush, LCPC, and her guests explore living with anxiety, relationships, parenting, surviving trauma and other topics and offer insights into mindfulness, meditation and other helpful resources.
Elizabeth Cush, LCPC is a therapist, blogger, creator and host of the Woman Worriers podcast, and the owner of Progression Counseling in Annapolis, Md and she’s been featured in these major publications. Elizabeth helps busy, overwhelmed men and women manage their anxiety and stress so they can live their lives with more ease, contentment and purpose. If you'd like to know more about how individual, online and group therapy can help ease anxiety and stress, contact me!
