Stress and Self-Care

I have lost track of the number of weeks we have been in stay-at-home orders, but I think we are around week 21-ish. As we continue moving through these unprecedented times, new situations and realizations arise as we learn and adapt. We have been on a constant heightened alert, keeping track of the news and of where the biggest local outbreaks are while also trying to keep working and continuing on with "normal" needs of daily life alongside political tensions, nationwide racial reckoning, and economic collapse. Fun times!

Even before the pandemic Americans were considered among the most stressed people in the world, but now records of stress and anxiety are reaching an all-time high as shown by the American Psychology Association (APA). Even for those of us who are grateful to continue working while safely at home, there are cumulative factors that are creating greater-than-normal daily stressors. Self-care is always important for lasting health, but especially when so many issues arise at once we need to embrace the space we can find to take time to rest and breathe, as managing stress sooner rather than later can assist in the prevention of long-term consequences.

Generally, no one is going to tell us to take some time to rest and regroup, so we need to learn how to do that for ourselves. Unfortunately, our society in the States, and especially big cities like Los Angeles, have cultural norms of a constant push to get ahead, constantly grinding to always be busy, because we tend to think that busyness and exhaustion demonstrate success. That can only take us so far especially when we're living through a global pandemic with layers of other stressors beyond our control.

We need to be aware of our own needs to acknowledge when we're feeling overloaded to allow ourselves time to recover.

We have had to make abrupt and necessary changes to our daily lives in order to remain safe and healthy in our communities, but now the changes we were able to initially make are beginning to become more burdensome as we find ourselves over a half-year into the pandemic with no end in sight. These changes, though necessary, likely result in significant psychological distress for many.

The combination of stay-at-home orders, new safety regulations, and increased stress have allowed for an exchange of normal healthy behaviors for more harmful ones as expectations of daily schedules erode. Many people have found themselves with an increase in poor sleeping habits, an increase in alcohol intake, a decrease of healthy foods, a decrease of physical activity, and a decrease of healthy daily structure. These changes are coping mechanisms, attempts at reducing psychological distress during the pandemic. However, while destructive habits may initially create a dopamine spike, increasing feelings of comfort and stress reduction, the long-term results negatively impact the individual both psychologically and physically. Positive health behaviors have the long-term effect of diminishing cumulative stress and reducing psychological distress.

Positive health behaviors include sleeping regularly for 6-8 hours at night, moderate physical activity for at least 30 minutes each day, balanced eating habits, new experiences, competitions, and adhering to deadlines and schedules most days of the week. These activities are considered "good stress", which is beneficial in strengthening the body and the mind, improving resilience and sense of purpose. However, even what we consider good stress in normal situations can become overwhelming when compounded with many other stressors, which brings us right back to the idea of allowing ourselves to take breaks, and knowing when it's time to care for ourselves.

There are many tools to help guide us through cumulative stress and anxiety. Most importantly, we need to build a consistent practice of self-care, even when there isn't a pandemic. This may include scheduling in breaks and time for gentle movement each day, practicing reframing negative self-talk into positive, creating a daily gratitude practice, writing in a journal, and making sure to take time for activities we enjoy. Even taking care of mindless chores while focusing on deep diaphragmatic, lateral breathing can help to ease anxiety and break the cycle of spiraling into anxiety.

Exercise is one of the most significant tools in combatting stress and anxiety, as is exercising the mind by sitting still and being present. Physical movement and mental stillness are both so necessary in creating space and peace for long-term health.

5 Self-care tools for stress:

1. Count to 10

2. Take some deep breaths-inhale through nose 4, hold, 4, exhale 8

3. Do a short meditation

4. Take a short walk, or move around your space

5. Engage in a hobby you enjoy

Sometimes it's harder than other times to keep pushing on, and right now it's harder for mostly everyone. The universe isn't going to tell you when it's okay to rest, so here we are, trying to learn to be kinder to ourselves, to give ourselves a break, and maybe help someone else along the way. All we can do is try our best and then try again tomorrow.