Managing Stress during a Pandemic: Tips for Staying Healthy

The COVID-19 pandemic has caused increased levels of stress and anxiety for most people, with good reason. However, managing stress even during this unprecedented time is critical for staying healthy.

The human body responds to stress both psychologically and physiologically. Stressful events can cause emotional reactions such as feeling overwhelmed or unhappy. Stress often causes physical reactions as well, such as sweating, rapid heartbeat, and digestive distress. Stress triggers “fight or flight” hormones—a positive benefit in the short-term. But if this stress persists, chronically high levels of stress hormones reduce immune function, lowering the body’s ability to fight off infections and making you more likely to become ill.

Stress management techniques can have a powerful effect on the immune system. Here are six strategies to reduce stress:

• Avoid information overload. Try to consume no more than 30 minutes of news per day.
• Practice gratitude. Make it a daily habit.
• Try meditating. Mindfulness meditation has mental and physical benefits.
• Create a homecoming routine. Wash your hands as soon as you get home, then create a calming and pleasant environment with candles, music, and decorations. 
• Celebrate good habits. When you make a positive change in your habits, recognize your accomplishment.
• Exercise. Do exercise that you enjoy, outside if possible. It changes brain function, decreases stress, distracts from anxiety and can be fun.

If you find yourself overwhelmed with emotional distress or thoughts of suicide, call the National Suicide Prevention Lifeline at 1-800-273-8255 for free and confidential support.