As the global pandemic caused by the novel coronavirus (COVID-19) seeps into most corners of the world, stress levels are on the rise. Beginning March 2020, professional sporting events, amusement parks, concerts, weddings, schools and childcare facilities closed, and state and federal governments implemented physical distancing and—for several states—shelter-in-place orders. For millions of people, ways of life changed overnight, finances were threatened, routines were upended, parents (now working from home) became homeschool teachers, and access to basic supplies became limited.
During these times of stress, we all need to know we’re not alone. According to the Centers for Disease Control and Prevention (CDC), stress during an infectious disease outbreak is common and can express itself in many ways:
We need to keep in mind that everyone handles stressful situations differently. For example, a health care worker on the frontlines testing and caring for patients may internalize stress differently than an elderly person at-risk of developing severe complications.
Many articles about coping with stress during the COVID-19 outbreak have surfaced over the last several weeks. To avoid becoming overwhelmed, choose the advice or suggestions that work for you in your current living and working situation. Your stress level will feel more manageable when you focus on your physical health and a positive outlook, and seeking ways to support others can also help.
The CDC recommends coping with this outbreak by taking care of your body. Set aside time for physical activity every day. Although gyms and public workout facilities are closed, you can still access at-home workouts via YouTube or many mobile apps. Other ways to improve your physical health and decrease your stress levels include focusing on breathing techniques, stretching or meditating. The CDC also encourages healthy, well-balanced meals, avoiding alcohol and drugs and keeping a normal sleep routine as much as possible.
During a 24-hour news cycle and with social networking available at our fingertips, it can feel impossible to escape watching, reading or listening to news stories about COVID-19. Take a break from this constant stream of information. Instead, try to learn, listen or read about an unrelated topic. The CDC recommends taking time to unwind and making sure to continue doing activities you enjoy.
Many resources are available to help people understand and cope with stress. Harvard Health Publishing of Harvard Medical School offers a podcast featuring COVID-19-focused topics, including an episode on how to conquer anxieties (Episode 32) and an episode on coping mechanisms (Episode 35). Listen to these episodes and learn more about how stress causes anxiety and how to cope.
The outbreak and forced physical distancing can trigger adverse mental health reactions. It’s important to watch for warning signs. Are you feeling disconnected from others? Reach out to close friends and loved ones to talk about your concerns and how you’re feeling. If you or a loved one has a preexisting mental health condition, continue treatment and pay attention to new or worsening symptoms. If you or someone you know is feeling overwhelmed with emotions like sadness, depression or anxiety, or if you feel like hurting yourself or someone else, please get the help you need:
The Mayo Clinic’s article on COVID-19 and mental health encourages virtually maintaining and building connections. Socially engage with people via email, texts, phone calls, video conferencing and social media messaging. When reaching out, share your anxieties with friends, family or colleagues. Others might feel the same worries and concerns, helping you understand you're not alone in facing these times. Remember your friends and family who become infected with COVID-19. While they may not be hospitalized for their symptoms, you can still be a source of positivity and hope.
Many of us need support during these stressful times. If you can, be the person to fill a need. You can be of service by
When offering help, follow CDC guidelines. Always call first to respect organization and individual’s efforts to maintain physical distancing.
Read our other COVID-19-related articles for more information on this topic:
This information is brought to you by Mountain-Pacific Quality Health, the Medicare Quality Innovation Network-Quality Improvement Organization (QIN-QIO) for Montana, Wyoming, Alaska, Hawaii and the U.S. Pacific Territories of Guam and American Samoa and the Commonwealth of the Northern Mariana Islands, under contract with the Centers for Medicare & Medicaid Services (CMS), an agency of the U.S. Department of Health and Human Services. Contents presented do not necessarily reflect CMS policy.
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