Coping with the Coronavirus: 5 Ways to Manage the Stress
There’s no doubt about it: we’re living in a very stressful
time right now. We find ourselves facing uncertainties surrounding the economy
and daily life. We’re adjusting to new routines driven by widespread social
distancing and self-isolation policies and coping with the stress and anxiety
created by our inability to visit friends and family in person. Many of us are also
balancing remote work with family obligations. On top of all these new
stressors, we have the standard stressors associated with proposal work. We are
constantly battling deadlines, putting out fires, overcoming roadblocks, and
solving problems. Compounded with these new stresses we’re dealing with in our
personal lives, these things can start to take a toll on our well-being.
While a small amount of stress can be positive and motivate you
to prepare or perform, like when you interview for a job or make a
presentation, long-term stress can be extremely harmful. Chronic stress can
suppress the immune, digestive, sleep, and reproductive systems. Over time,
routine stress can contribute to more serious health problems, including heart
disease, high blood pressure, diabetes, depression, and anxiety. This is why
it’s so critical for us to actively manage our stress—particularly during these
trying times. This week I’ll take a look at some stress management methods you
can employ to reduce the stress and help keep you healthy.
Take a Break From the Stressor
When you feel yourself getting stressed, you should give
yourself permission to step away. Allow yourself time to do something else—even
if it’s just for 15 minutes. Take a walk and get new perspective, grab some
coffee, or read a short story or article. However, avoid reading about topics
that may add stress—like the coronavirus, economic state, or other
stress-inducing news.
Exercise
Exercise is a great way to manage stress because it pumps the
body with endorphins (i.e., feel-good hormones). Exercise serves as meditation
in motion and can successfully improve your mood. However, when we’re busy, finding
time to exercise can be stressful in and of itself! Some ways to work exercise
into your daily routine include: standing up to take phone calls; going for a
walk at lunch; stretching/exercising at your desk; and walking to the kitchen
or restroom every 60 minutes. I’m also a huge fan of working in quick,
15-minute, do anywhere circuits into my before- and/or after-work routine.
Smile and Laugh
This is one of my favorite ways to manage stress. When I researched
this topic originally, I discovered that our brains are interconnected with our
emotions and facial expressions. When we are stressed, we often hold a lot of
the stress in our faces. So it makes perfect sense that laughs or smiles can
help relieve some of that tension. Some ways we can actively reduce this
tension in our faces are: read a funny blog, article, or comic; befriend a
funny person at work; watch a funny show; and simply set the intent to laugh and
smile more. Read more tips on how to smile and laugh more here.
Get Social Support
Sometimes it is helpful to get social support so you can share
your concerns or feelings with another person. When you are stressed, take the
time to call a friend or send an email. You can also set up a video-chat for a
more personalized environment to talk about your stressors and get advice on
how to cope. But make sure to choose someone whom you trust and whom you feel
can understand and validate you. If you don’t feel comfortable reaching out to
someone you know, you can try out a counselling or therapy service. These
services are private, typically a google search away, and are often at least
partially covered by your medical insurance. During these times of social
distancing, most of these services can be provided virtually as well.
Meditate
Meditation helps the mind and body to relax and focus. It helps
you see new perspectives, develop self-compassion and forgiveness, and release
emotions that may have been causing your body physical stress. One of my
favorite forms of meditation is deep breathing. Deep breathing increases the
supply of oxygen to your brain, stimulates the parasympathetic nervous system,
promotes a state of calmness, helps you feel connected to your body, and brings
your awareness away from the stress to quiet your mind. I like to use a guided
breathing app on my phone, but you can also try the 4-7-8 breathing technique,
where you breathe in for 4 seconds, hold the breath for 7 seconds, and then exhale
for 8 seconds.
Final Thoughts
During these trying times, because we are dealing with so many
stressors on a daily basis, it’s critical that we take take the time to
actively manage that stress. While a small amount of stress can be positive and
motivate you to perform, long-term stress can be extremely harmful. Over time,
routine stress can contribute to serious health problems. Proactively managing
stress can help prevent these negative effects so that we can continue to
thrive. Next time you are feeling stressed,
try a method that works well for you, whether it’s simply stepping away, making
time for some exercise, calling a friend for social support, practicing deep
breathing, or something else. Remember that your health and wellbeing are far
more important than any work result, deadline, or other issue.
Written by Ashley Kayes, CP APMP
Senior Proposal Consultant, AOC Key Solutions, Inc. (KSI)
References and
Resources
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