Stress Reduction Considerations while you spend more time at home
It’s normal to have anxiety, fear, and stress during this unsettling time of a COVID-19 pandemic. What we consume in the media, what we hear from friends and family, and what we experience as we stay inside our homes or apartments for long periods of time all contribute to our personal responses. Thoughts and worries can fuel the cycle of negative thinking that is detrimental to our well-being. Hopefully, it helps simply to know it’s common to feel and respond this way.
Stress has been called the health epidemic of the 21st century by the World Health Organization. The added stress people are experiencing related to then COVID -19 pandemic means we need to pay even more attention to our type and level of stress:
Acute stress is short term, there’s an end in sight to the situation causing it. Examples are taking a test or giving a presentation. This level of stress is usually not considered problematic to your long-term health.
Episodic stress happens when you encounter acute stressful situations frequently. While troubling, it generally does not cause other health issues. But recurrent stress can lead to chronic stress.
Chronic stress is a stress that doesn’t to get resolved. It places ongoing pressure on your health. It’s long-term and can lead to serious health problems such as depression, high blood pressure, and heart issues. As the COVID-19 situation continues, as we spend more time inside or home or apartment and as we physically isolate, our stress can escalate. When a long-term situation causes persistent stress, you may benefit from seeing a medical provider.
Our mission at the Well Living Lab is to transform indoor environments for improved health and well-being. We urge you to take care of yourself by exercising regularly, getting sufficient sleep, and eating nutritionally. You can do all that in your living space.
During this unprecedented time, a simple action that can help reduce stress is to get up from your chair or the couch or bed and move around. While we are spending more time at home during the COVID-19 pandemic, try to relieve some of the emotional strain you are feeling by taking an indoor walk (outside is even better to get fresh air and a dose of nature, if you can socially distance). Even walking in place can help revitalize you. Do it often, then pay attention to your thoughts and stress level. Pay attention to your mood. Even temporary relief is beneficial for your well-being.
Go to bed and get up at the same every day. If you don’t already have a healthy sleep routine, now is a good time to start one. Turn off devices and the TV an hour (two is even better) before bedtime to reduce your exposure to blue light, which can interrupt your melatonin levels. Melatonin is a sleep hormone. In one study at the Well Living Lab, we found that access to natural light during the day may be needed to fully impact sleep at night. Being near windows and going outside are two ways to experience natural light. Strive for 7-9 hours of sleep as an adult, 8-10 as a teen, 9-11 for kids aged five to 12, 10-13 for three to four-year-olds, 11-12 for two-year-olds and 11-14 for toddlers (one-two years of age) per the National Sleep Foundation.
Support yourselves and your family by eating healthy meals. Good nutrition is always important for health and well-being. Use the food pyramid as your guide as much as possible. Keep your kitchen clean, disinfect often, and wash your hands thoroughly and often.