Stress and anxiety during covid

 

Stress and anxiety during covid

     

 

 

Experiencing an infectious disease outbreak can cause fear, anxiety, and stress. Along with overwhelming uncertainty and new behavioral ‘norms’ (e.g., cloth face covering or mask wearing, physical distancing), the COVID-19 pandemic has changed how we meet our daily needs, how we socially interact, and whether, how, and where we work. Millions of workers have lost their jobs. Some workers have continued to report to a physical workplace, while others have transitioned to full-time telework, and for many, the demands of work have changed or intensified. The nature of each situation is unique, but undoubtedly some of these changes are contributing to increasing levels of economic insecurity and occupational stress.  An outbreak can affect mental health and psychosocial problems comparable to experiencing traumatic incidents. People can suffer increased feelings of uncertainty, anxiety, irritation, anger, and denial. It is not uncommon to lack motivation, have trouble sleeping or concentrating and to feel tired, overwhelmed, burned out, sad, and even depressed.² If left unaddressed, experiencing such stress can lead people to engage in maladaptive coping (i.e., increased use of alcohol, tobacco, or other drugs or engaging in other unhealthy behaviors) and chronic health problems and mental health conditions may worsen. The exact nature of the risks to worker well-being vary according to personal circumstances and work arrangements. It is important for employers and policy makers to recognize the spectrum of stressors that workers face. Some have had to care for or have lost loved ones. Economic insecurity is affecting the millions who have lost their jobs or have seen their income decrease drastically due to reduced work hours or demand for their services. And those whose jobs are temporarily discontinued may worry about being laid-off and not re-hired, which further impacts emotional health.

Physical distancing by working at home and avoiding in-person meetings or social gatherings can help reduce disease transmission – but also affects access to social support and can result in feelings of isolation and added stress. Not all jobs are amenable to remote work. Workers who must continue to report to a physical workplace may experience fear about their health and the health of their loved ones, as well as challenges arranging care for elderly or young dependents.

Additional concerns can include: the struggle to attend to personal and family needs while working; managing a different workload; lack of access to tools and equipment needed to perform work (including limited or no internet access for remote workers); feelings of not contributing enough to work or guilt about not being on the frontline; uncertainty about the future of the workplace and/or employment; and challenges related to learning new communication tools and dealing with technical difficulties. Compounding the risk, workers who already struggle with mental health conditions are particularly vulnerable to experiencing additional emotional symptoms and somatoform disorders during an outbreak, and those who must undergo quarantine are at additional increased risk for mental distress compared to workers who are not isolated.

Working at home could be considered somewhat of a luxury during this time. Yet, telework presents its own risks. And, as the home has become the workplace for many, the issue of stress spilling over from one domain to the other has very likely increased. Many parents feel conflict when juggling dependent care, trying to oversee children’s remote learning, and meet their own work demands. Workers who are not used to telework may be at increased risk of injury if their workspaces are configured without appropriate employer guidance. And, while technology use may help workers meet their job demands, it can also extend working hours and further blur work-home boundaries, which can be consequential for workers and their families. Specifically, workers’ ability to psychologically detach, or “switch off mentally” at the end of the workday can be compromised,  which has been associated with many indicators of poor well-being, including anxiety, depression, negative affect, emotional exhaustion, and fatigue.

Physical effects of stress

Stress can have real physical effects on the body, and it has been linked to a wide range of health issues. Stress directly activates our sympathetic nervous system, initiating a fight-or-flight response that can elevate blood pressure and blood sugar. Though potentially useful in the short term from an evolutionary standpoint, stress can worsen hypertension and diabetes when it occurs chronically. Stress can disrupt our sleep, and can lead us to make unhealthy food choices, as we seek comfort foods or abandon portion control.

 

Things you can do to cope with stress, anxiety or distress

When most things feel uncertain or out of our control, one of the most effective ways to manage stress and anxiety is by focusing on the actions that are in our control.

Here are some ways to look after your physical and emotional wellbeing during this challenging period:
Keep things in perspective: In a situation that’s uncertain, it’s natural to have many ‘what if?’ questions in our minds. In the absence of proper information or having incomplete information, our anxious mind starts thinking about worst-case scenarios, which can leave us feeling overwhelmed, helpless, or vulnerable.

Here are some questions you can ask yourself to shift your thinking from an awful mind frame to a more helpful mindset:

• What are the things within my control?

• Am I overthinking about the likelihood of the worst-case scenario?

• What strategies have helped me in coping with challenging situations in the past that will serve me well during this time?

• What are the positive actions that I can take now?

Maintain your day-to-day activities. Practice self-care as much as possible:

During these unprecedented times, it's natural for our minds to think of all the usual activities we may not be able to do at the moment. Make a conscious shift to focus on the activities we are still able to do or those that we may have more opportunity to do if we're hospitalized.

Some activities that you could do include:

• Getting up at the regular time

• Carrying out your daily routine

• Reading a book

• Listening to a podcast

• Trying out a new skill

• Learning something new, like a new language

• Coming up with thoughts or ideas

Practice self-care:

Look after yourself to encourage the positive frame of mind.

Everybody practices self-care differently. Here are some common examples:

• Maintaining good social connections and communicating openly with family and friends

• Making time for activities and hobbies you enjoy

• Maintaining a healthy lifestyle by eating a balanced diet, exercising regularly, getting quality sleep, and avoiding the use of alcohol, tobacco and other drugs to cope with stress

• Relaxing your mind through meditation or other mind relaxing activities

Remember that physical distancing doesn’t mean not connecting socially:

You can make use of technology to stay connected, and both give and receive support, remotely. You could:

• Call, text, or have a video call with friends and family

• Share quick and easy recipes

• Start a virtual book or movie club

• Schedule a workout together over video chat

• Join an online group or peer forum

When we are stressed, naturally things appear worse than they really are. Instead of thinking about the worst-case scenario and worrying about it, ask yourself:

1.    Am I thinking a lot, assuming something bad will happen when I really don’t know the outcome?

• Remind yourself of the facts and that the actual number of confirmed cases of and deaths related to coronavirus is low.

       2. Am I catastrophizing how bad the consequences will be?

• Remember, weakness due to Coronavirus infection is usually mild and most people recover without needing specialized treatment.

       3.Am I underestimating my ability to cope?

• Remind yourself of what you have done to cope with extremely stressful situations in the past. Also, thinking about how you would cope if the worst were to happen, can sometimes help you put things into perspective.

Looking after your mental health, during self-isolation:

• Video calling is amazing. The best way to connect with your near ones.

• There are lots of free apps that’ll help you improve your breathing technique and meditation skills. Make use of these apps.

• You can manage your anxiety using creativity. Just get back to painting, drawing, writing, crafting, etc.

• Take a break from the news. Read a book or take out your old collections. You can access lots of books online, as well.

• Plan your day. Write down how you want to spend your day.

• Feel productive. Make a list of things you said you’d do but never managed to do. And do it.

• Play online games with friends and family members.

• Sing in the shower even if you’re not a singer, its super therapeutic.

The time can be hard but together we will survive.