The Covid-19 pandemic has brought stress on many levels, and managing this is vital – left unchecked it can undermine our health and make us more vulnerable to illness.
Stress is a natural part of our fight-or-flight survival mechanism, and a certain amount can help motivate and drive us. But when we’re exposed to it for a sustained period and on many levels, we are by the Covid-19 pandemic, it can affect our mental and physical well-being.
The impact of isolation on mental health
Being still largely isolated from others, unable to touch and hug for comfort, anxious about contracting a potentially deadly disease or losing loved ones to it, and fearing for our jobs and our future, our stress levels can soar.
"When this happens, our bodies release the hormones adrenalin and cortisol. And while occasional spurts of these can help galvanise us through a brief crisis, a constant flood of them can harm our physical and mental health. Constantly elevated levels can manifest in headaches, insomnia, digestive problems, overeating and obesity, along with sexual problems such as lowered libido and erectile dysfunction," says Gauteng clinical psychologist Dr Colinda Linde.
"In time, there can be more serious effects, from repressed immunity to high blood pressure, heart attacks and even cancers. Anxiety and depression are common," Linde says.
Left unchecked, the end result can be exhaustion and collapse.
Watch for the signs of stress: elevated heart rate, faster breathing, sweats, sleeplessness and fatigue. Here are steps to help you manage your stress and anxiety during COVID-19.
Step back
When you feel overwhelmed watching news items or finding yet another alarming post on your social media, take a break. If possible get outside, and sit quietly for a few minutes, focusing on breathing deeply. "It can help restore your balance and give you a fresh perspective," says Linde.
Get moving
Exercise releases feel-good endorphins – just a 20-minute walk, vigorous gardening or house-cleaning session, or a workout to one of the countless home exercise videos online, can help relieve stress. "Yoga and martial arts are also great stress relievers," says Professor Pamela Naidoo, chief executive of the Heart and Stroke Foundation SA.
Eat a balanced diet
Avoid refined sugars, caffeine, alcohol and nicotine, which give a spike in energy and mood, only for it to dip again, leaving you more stressed than before. Centre your diet on vegetables, fruits and whole grains, with enough protein and omega 3 fatty acids to keep your mood up. "A healthy diet, along with staying physically active, is one of the best stress reducers," says Naidoo.
Focus on what you can control
There’s nothing you can do to stop the pandemic, so rather focus on the little things you can do to help keep yourself and others safe – like social distancing and handwashing. And you can’t save the economy, but if you focus on learning a new skill or building on the skills you have, or helping others to do this, you and they should be in a better position to weather it.
Get support
When stress rises, call, WhatsApp or email a trusted friend. Sharing your anxieties can make the burden feel lighter and help you realize you’re not alone. If you have persistent feelings of hopelessness, sadness, tearfulness or irritation, struggle to concentrate, and eat or sleep either more or less than usual, you may be sliding into depression. Get professional help – many psychologists now offer online counseling. Contact the SA Depression and Anxiety Group: 0800 456 789 (24 hours), sms 31393, www.sadag.org.za.
IMAGE CREDIT: 123rf.com