Main menu


10 Ways To to Deal with Stress During a Pandemic

ways to relieve stress

Now during the pandemic, our stress level is higher than ever before. We worry about friends and family's health and safety we are not enjoying our usual activities such as going places or meeting with friends, our workplace and routine have changed. 
Stress is something we all experience regardless of who we are or how much money we have.
We are going to talk about 10 ways to deal with stress. 

When we are stressed, it is straightforward to grab some food, alcohol, drugs, or other unhealthy coping mechanisms. If we don't manage stress, it will impact our physical and mental health.
I talked earlier about how to deal with stress. Today we are going to define stress, recognize the symptoms of stress and learn techniques to manage stress.

What is stress?

Stress is what we feel when we are trying to adapt to changes, in this case wearing face masks staying home as much as we can, the possibility of getting sick social distancing, living in a place with a lot of other people and spending a lot of time at home. 

So positive stress can be caused by having kids being promoted or even falling in love. Stress could be positive or negative. It takes some time to adapt to the new circumstances even if they are positive, experiences perceived as negative such as illnesses loss of a job or any other negative experience, will also increase our stress level. To deal with stress, let's find out the most common signs that there is a problem.

What are the symptoms of stress?

common symptoms of stress:

If you have difficulty sleeping feeling overwhelmed, you have problems with your memory or remembering things difficulty concentrating nervousness or anxiety, anger irritability or frustration. So why do we feel stress? We tend to react differently to stressful situations, so situations that make you feel stressed may not be stressful for someone else.

There are different sources of stress which include:

social-cultural stressors

  • financial difficulties 
  • time constraints
  • losses 
  • deadlines
  • relationship difficulties 
  • failure
  • discrimination

physiological stressors

  • accidents
  • poor nutrition 
  • getting old 
  • menopause 
  • sleep disturbances
  • giving birth 

environmental stressors 

  • such as noise 
  • traffic
  • weather
  • pollution 
  • crowded living spaces

psychological stressors

  • negative thought patterns 
  • unrealistic expectations 
  • pessimism 
  • perfectionism 
  • negative self-talk
  • negative beliefs
  • low self-esteem 

How To Relieve Stress Quickly?

10 Tips To Relieve Stress

1. find out the source of stress 

Knowing exactly what produces stress is the first step to feel relief. for instance if the primary source of stress is your job figure out exactly what triggers the most tension. It may be completing a particular task dealing with a specific client or being assigned based projects. Once you know what bothers you the most, you will make some changes to reduce the level of stress.

2. listen to music

Music can influence your emotional well-being. It is a fast and easy way to deal with stress when, what's more, music can help our mind and body relax with that in mind the right choice of music particularly slow quiet and classical music can help you sleep better.

3. engage in creative activities.

Visual arts and writing can help you relieve negative emotions and relax your mind. Through writing, you can express how you feel without being judged, which is therapeutic. With that in mind, you can journal sketch something or indulge in creative writing.

4. take care of yourself.

Maintaining a healthy body can help you cope with stress.
  • sleep for eight to nine hours
  • eat a balanced diet
  • hydrate 
  • Exercise.

5.lower your expectations. 

Unrealistic expectations can make us feel like running endlessly in a hamster treadmill. Decide what can be realistically accomplished under the current circumstances. focus on one task at a time

6. relax.

Stress tends to cause muscle tension stretching your arms and legs can help loosen your muscles. Spending time in a peaceful and quiet place can help you relax.

7. practice deep breathing.

Taking deep breaths can ease your stress. You can do simple breathing in and out exercises. This not only replaces the oxygen in your lungs, but it also helps to improve your blood circulation and alertness. Practicing deep breathing and using it with purpose will help diminish intrusive thought patterns that no longer benefit you.

8. take a technology break.

Survey findings indicate that 86% of Americans continuously check their emails, texts, and social media accounts. This creates an overwhelming flow of information and distraction, adding to cognitive overload and stress. Try to minimize your phone usage or watching too much tv. Instead, engage in healthier activities like exercising or reading.

9. be mindful.

Mindfulness is an effective way of managing and minimizing symptoms of stress. 
Focus on the present by using your senses. 
concentrate on the tasks at hand without worrying about the past or the future.

10. keep a gratitude attitude.

Even in the middle of a stressful situation keep in mind what you can feel grateful for, you may be thankful for the opportunity to demonstrate your skills at work take care of a loved one or learn something new. Keeping a grateful attitude will help you keep calm and see the big picture, instead of complaining and feeling grumpy.

how to relieve neck and shoulder pain from stress?

I'm going to share some quick ways to reduce stress and tension. If you feel your shoulders your back or your neck tense or you feel overwhelmed, the first step is to take a deep breath, you inhale through your nose, and you fill all your tummy with air, and you continue inhaling and you feel your lungs expanding, and when you cannot hold any more air, you exhale slowly.

So you repeat this a couple of times until you feel more relaxed. You could also go for a walk, or you could close your eyes and imagine that you are at the place that you like a lot, for example, the beach. So you want to involve all your senses of the going to the beach experience.

You would feel the sand on your feet when you are walking, and the cool breeze in your face and your hair listening to the waves and the seagulls and this quiet and relaxed place will help you relax. And at the same time breathing and feeling your tummy and your lungs with air. 
This in-depth reading will help you put some space between you and the stressful situation, and that is the first step to relax.

Which of these strategies did you find the most useful?


Table of Contents