Coping with Pandemic Stress – Make a Plan, any Plan

COVID-19 Strikes Canada

Just a few short months ago, none of us knew the incredible impact that the arrival of the COVID-19 virus would have on all of our lives. It has affected all community members, from children, teenagers, parents and grandparents.  Many of us have lost our jobs, lost hours of work, had to look after our children at home, worry about older parents and have missed our friends and family. 

When many were able to return to work, there was still a concern about catching the virus from a co-worker or fellow student. COVID-19 is the most significant challenge of our generation. 

Being Stressed is OK

At least 11 million Canadians have experienced high levels of stress. Two million are at risk of traumatic stress due to the pandemic.  As the pandemic has continued, the level of stress and worry has only increased. We have missed family celebrations, weddings, funerals and most social interactions. We now know more about the COVID-19 virus than we did last March; however, there is no light at the end of the COVID-19 tunnel. We must learn how to adapt to living with the virus, staying safe and protecting our physical and mental health. 

If you or anyone in your family needs help, never hesitate to call the Distress Centre of Ottawa at  613-238-3311 www.dcottawa.on.ca. It can be tempting to sit on the couch and feel sorry for ourselves. However, we must plan activities to keep us healthy and maintain a positive attitude.

Take the First Steps to Manage Stress

The first step is to accept that we are all under a great deal of stress. Each one of us must learn how to reduce the negative impact on our lives. Here are some suggestions that can help you in these difficult times and adapt to the COVID-19 reality. 

• Keeping in contact with family and friends
• Show your vulnerability; it is normal to feel worried, stressed and even anxious
• Talk about your feelings out loud; it always helps to understand yourself better
• Talking to others who are dealing with the same things will help both of you
• Stay social, even when you must be physically distanced, use the phone more
• Learn new skills, use applications such as Zoom to reach out virtually
• Learn games like bridge or other card games you play with friends and family
• Join a church or social club online
• Keep work and life separate 
• When working from home, only work during “office” hours
• Do not withdraw from friends and family
• Seek help for financial problems 
• Make time for doing things you enjoy, such as take a walk or ride your bike
• Adopt a healthier lifestyle, have a nutritious diet, drink more water and less caffeine
• Get a good night's sleep; it helps to reduce stress
• Reduce the use of video games and social media to a few hours per day; too much can lead to depression
• Discover a hobby, new pastime or take part in an activity that you enjoy
• Try yoga, breathing exercises and meditation. All these techniques are highly effective for managing stress

 

Create a Routine

It would help if you established a routine for yourself and the family. Keep a regular pattern with bedtime, meals, homework, exercise and make dedicated time for your family. If you are working from home, make a point to get outside every day. As the weather is getting cooler, picking the best time to walk can be a challenge, but keep exercising.

Develop a calendar to mark all the upcoming events. It helps to reduce stress when you forward focus on upcoming events. These can be very simple things like calling your mother are ordering takeout dinner. Putting an event on the calendar can be a powerfully positive thing to do. It can also be a good idea to list long-term objectives, home renovations, trips, or special events. Routine is also essential for both young children and students. Reducing media consumption and screen time is very important for students. 

Holiday Stress 

It is hard to believe, but Christmas is approaching quickly. Even during “normal” times, holidays can be stressful. COVID-19 makes it even more difficult.  Holiday stress can affect everyone from families, children, single people and seniors.  We all can feel isolated and alone during the festive season. When this is added to the underlying tension of COVID-19, our stress levels and mental and physical health can be negatively affected.  

Get the Christmas Decorations Up

As you plan for the holidays, you must keep the routine that you established.  Decorate your home as you would normally. Keep to the routine, learn how to reach out virtually to family and friends over the holidays. Follow the Ottawa Health Department rules about getting together https://ottawa.ca/en/health-and-public-safety/covid-19-ottawa. Not following the rules can increase your chance of catching the virus and adding even more stress. Try to keep your spending to a minimum; everyone will understand. Enjoy the holidays, and focus on what you are grateful for. We are all planning the biggest Christmas Party ever, next year.

Follow Your Plan and Keep Positive 

Many studies have concluded that uncertainty is upsetting and adds stress to our lives; feeling powerless only makes it worse. Having a plan helps reduce this stress, clears our minds, and makes us think we are in control. Planning does not have to be for long-term goals; making plans for the weekend will help you feel in control. When the pandemic is over, you should try to continue to plan and stay in control. Keep planning your dream trip, but do not put down any deposits. 

Take care of yourself and family