Coronavirus Related Stress and Anxiety Is The New Norm

You can’t deny it - even for the calmest, most level headed and zen person, the COVID-19 pandemic has been nothing short of unsettling.

Whether it’s worrying that you or a loved one will get sick that has your nerves frazzled or concerns about unemployment, it only makes sense that coronavirus has the potential to work up all kinds of stressed, anxious feelings. If you already suffer from a stress or anxiety-related disorder, those feelings can be overwhelming.

If you’re struggling with finding ways to cope, consider these tips on how to deal with coronavirus related stress and anxiety. Some of them might be home remedies for anxiety that you’ve tried before, but hopefully, by combining these ideas, you’ll be equipped with the tools you need for managing anxiety in any situation.

Accept The New Normal

You may not like it, but this is our new normal. 

It’s certainly acceptable to feel stressed and anxious from time to time - after all, the pandemic is accompanied by a lot of grey area and uncertainty - but it’s important not to let those feelings get the best of you. Life has changed, even if only temporarily, and we all need to learn how to adjust.

If you’re still not ready to accept the new normal, consider writing your feelings down. You don’t need to wax poetic about how the coronavirus makes you feel, but at the very least, it could help you deal with a few negative feelings. Even jotting down a few simple sentences like, “I feel worried not knowing whether my family will get sick” can help you make sense of how you feel.

Create Structure To Your Day

Especially if you aren’t working from home, it can be tough to create structure in your day. Without any kind of structure, the days will blend together - this can lead to a sense of hopelessness and anxiety.

However, it’s important that you do whatever you can to keep your life as close to what it was before (within reason, of course). When you’re home, try to set a routine and plan out your day. This will help you manage your stress levels and you’ll also feel more productive and fulfilled. 

Start small if this concept seems overwhelming. Dress up to work at your computer and try to run your errands at the same time you normally would, too.

Focus On Things You Can Control

You can’t control public health recommendations. You can’t change the statistics reflecting the number of people that have fallen ill from COVID-19. However, it’s important that you focus on the things you can control, like frequent handwashing, wearing a mask, and respecting the six-foot distance rule.

One other thing you can control? Your sleep. One in three adults does not get enough sleep, and that remains the case even now, when most outside events and activities are canceled.

It can be hard to get the shut-eye you need and crave, especially if you have a family to care for or are suffering from anxiety. However, it’s imperative that you prioritize a good night’s sleep. At the very least, you should get at least seven to nine hours per night. 

Sleep, in addition to proper nutrition and plenty of exercise, will help to build your immunity. That’s essential at a time like this! Plus, getting good sleep will help you be more productive and less focused on intrusive, anxious thoughts the next day. 

Watch your sleep hygiene - that’s something that’s pretty easy to control, no matter how unpredictable your life might be. Try to avoid food and alcohol right before going to bed and don’t drink caffeine late in the afternoon. Make your room as dark as possible and lower the temperature to the mid-60s. This will provide the perfect sleeping environment for you to get quality sleep, as will making the bedroom and your new organic mattress solely for sleep and intimate activities. 

Don’t watch television in bed, and try to limit your exposure to blue light-emitting devices within the thirty minutes before you go to sleep. It can be hard to get enough sleep at any time, but now, it’s essential. Focus on this small change and you’ll notice a difference immediately.

Stay Connected With Family Through Technology

Quarantine can be isolating - after all, that is kind of the point. However, for people dealing with underlying anxiety disorders or those who have found new symptoms suddenly cropping up, those isolating feelings can be even more intrusive. 

Now more than ever, it’s important that you work to stay connected. After all, humans are social creatures. Loneliness And isolation can have serious impacts on your mental health and wellbeing - and many of these can extend to your physical wellbeing, too.

Your social distancing efforts should not extend beyond in-person socializing. Make the extra effort to stay connected with your loved ones by using technology, such as social media, FaceTime, and good old fashioned phone calls.

When you connect, try to make a point of reaching someone who gets it and is willing to listen. Now is a great time to reach out to a health professional or therapist, particularly if you are struggling with pervasive or intrusive thoughts. However, even talking to a supportive friend or family member can help you work through what you are feeling. 

At the same time, don’t overlook the value of alone time. Having some “me” time is important all the time, but especially if you’re feeling overwhelmed. Whether it’s taking a quick walk around the block or simply cleaning the bathroom by yourself for a while, getting alone time is crucial for ensuring your mental health.

Don’t feel the need to stay connected to technology at all times, either. Feel free to shut off your phone. It might be tempting to leave your phone on at full volume in case any notifications come through, whether about the virus or about anything else in your life. However, being plugged in is a modern-day travesty.

Avoid Caffeine

We all love caffeine - that morning cup of coffee gets us going and the afternoon cup helps us power through the rest of the day. 

Unfortunately, the coffee habit can be anxiety-inducing for some people. You might not even realize that it’s coffee that’s encouraging your feelings of anxiety to flourish. However, give the habit a break for a while. You might find that you feel less stressed and anxious when your heart isn’t always racing from the 200 milligrams you just drank that morning. 

Some people are more sensitive to caffeine than others. While some people don’t feel more anxious after having a few cups of coffee, others may need to kick the habit altogether in order to find relief. This is one of the best natural remedies for anxiety, in fact.

At the very least, do your best to avoid caffeine right before bed. It’s a known stimulant that can make it harder for you to fall asleep. No caffeine after 3 pm, if you can help it, and remember that coffee isn’t the only caffeine-riddled beverage. You can also get caffeine from other drinks, like soda and tea, as well as from foods, like chocolate. 

If you’re trying to kick the caffeine habit, consider making a switch to plain water. Dehydration can actually make anxiety worse (and caffeine is a known diuretic - it dries you out). Dehydration can trigger heart palpitations, which can cause feelings of panic - both connected to feelings of anxiety.

Instead of guzzling coffee every chance you get, sit down and drink a large glass of water. See how much better this makes you feel!

Avoid Alcohol

At the risk of sounding like a Debbie Downer, you may want to avoid alcohol, too. This can seem a bit counterintuitive. After all, doesn’t a cocktail at the end of the day help you unwind and relax?

In the short term, yes. Alcohol can help you relax. However, alcohol can actually change the levels of serotonin and other neurotransmitters in your brain. This can make your symptoms worse - you might feel more anxious after the alcohol wears off.

Drink too much and get a hangover, and those effects are going to be even more pronounced the next day. Many people report heightened symptoms of anxiety and depression for several days after binge drinking. 

Instead of using up all of your calories on alcohol, use them on balanced, nutritious meals instead. Don’t skip meals. Often, a drop in blood sugar can cause you to feel anxious, irritable, and nervous. Eat three meals a day and include carbohydrates, fat, and protein, ideally with as many fresh fruits and vegetables as possible to keep your energy levels stable.

Use Fragrance

The sense of smell is a powerful one - in fact, it is so powerful that it can help you dramatically overcome your feelings of anxiety. Lavender is one of the best fragrances you can use if you need a calming effect. Keep a tiny bottle of lavender essential oil on hand for just this reason. You can use it whenever you feel your anxious thoughts bubbling up the surface.

Just dab a few drops on your wrist or burn essential oil in your diffuser. You can also soak in a lavender bubble bath, which will help you feel truly at ease. Taking a bath is a great way to relax your muscles, which will in turn relax your mind. It’s a great place to try out meditation for anxiety symptoms, too.

Respond To Stress With Exercise

Now is a better time than ever to get into shape! Exercising can not only lower your anxiety and improve your mood, but it can help reduce stress and anxiety, too. Sure, the gym might be closed - but that doesn’t mean you can’t get the endorphins pumping in your own living room. Look online, and you’ll find thousands of at-home workouts you can try.

Exercise is one of the few healthy ways you can boost feel-good chemicals in your brain. Several studies have even compared exercise’s mood-boosting effects to those produced by taking powerful antidepressants.

You don’t need to run a marathon to get the benefits, either. All you need is about thirty minutes a day. This can have significant impacts on your mood, health, and overall sense of wellbeing.

For an added boost, consider taking the workout outside. In some places, like New York City, this can be tricky. After all, if you’re supposed to be social distancing, it can be hard to get outside for a run or walk while also staying away from others.

But if you can manage it, getting outside for some fresh air will work wonders. Time spent in nature can significantly lower levels of the stress hormone, orioles, and it will also make you feel happier and more at ease. Even if workout out in the great outdoors isn’t your type, you can still make time for nature by taking your phone meetings outside or even meditating on your balcony.

Be Patient

Most importantly, at a time like this as well as all the time, it’s important that you give yourself some grace as you’re learning how to deal with anxiety and take advantage of these home remedies for anxiety tips. There’s no quick solution for dealing with and managing anxiety. You need to remember that now is a challenging time for everyone, but that being aware of your symptoms is the best first step you can take in curbing your feelings of stress and anxiety.

Over time, you’ll find strategies that work well for you and help you not only survive, but thrive.

Managing Anxiety and Coronavirus Stress With Healthy Choices At Home

Managing anxiety and stress is no easy task. It’s even harder when you’re in the midst of a global pandemic. However, it’s essential that you work to be actively aware of your own nerves and don’t push them away. Denying that you feel anxious won’t help the anxious feelings go away - instead, all it will do is stress you out more. 

Instead, consider these helpful home remedies for anxiety tips as you are figuring out how to deal with coronavirus related stress and anxiety. With any luck, this is a once-in-a-lifetime situation that won’t cause you anxiety in the future - but keep in mind that these tips can be used for other stressful moments in life, too.

Karen A Mulvey is a personal social blogger and mom with 14 years of experience in the every day world of motherhood and sustainable product research. Karen is on a mission to help everyday families select sustainable, non-toxic organic products, stop stressing about uncertainties on sustainable home goods and apparel, and start living the life they’ve always wanted.

Follow Karen at @karenAmulveycs | Karen A Mulvey

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