How to cope with stress and anxiety during the coronavirus pandemic
It’s easy to be washed away by the vast wave of negative information that is constantly reminding us of the direness of our current public health emergency. Across all media platforms are a bombardment of messages relating to Coronavirus. What they lack, however, is an instructional guide on how to de-stress and ease the psyche. Want to learn some techniques on how to manage stress and anxiety during quarantine? Keep reading!
Tips for maximizing your day
A factor that contributes to stress is feeling a loss of control (1), especially during these uncertain times. In the midst of all of the noise, what can you do to take back control?
- Create a schedule for yourself ; A routine helps you to prioritize your goals and managing your time helps to maximize your day. If you don’t have a job that requires you to work online from 9-5 or aren’t a student completing schoolwork, consider that an opportunity to invest in yourself. Learn an instrument, teach yourself to code, read a book, pick up a pencil and write or draw, there are endless ways to enhance your ability in some meaningful capacity.
- Cleanliness; The way in which we take up space is indicative of character. Some prefer to exist in a manner replicative of disarray, and others know the location of every item in their home, organize your home in a way that optimizes your functionality within that space.
How to get started on a task
Tasks may quickly become overwhelming when the big picture is visualized. When starting a puzzle, it’s easier to get a grasp of the position when the framework is built first. When there is no framework it is even harder to decide where to begin.
- Randomly select a starting point.The key to productivity is starting.Overcoming the initial inertia, helps get the ball rolling when it comes to completing subsequent tasks . Regardless of the relative importance of a task, select any task at random.
- “Feet first” approach. Sub-divide a large project into smaller tasks of which method of execution you are well versed.
- Commit to working on a simple task for 10minutes and then decide if you’d like to extend the time or spend your time doing something else, more often than not your appetite for progression increases
How to support healthy immune function
Stress has a way of decreasing immune function, by way of producing corticosteroids which lower the number of infection fighting lymphocytes, making us more susceptible to contracting disease and illness. Taking steps to support our immune function will benefit us not only short term but also long term.
- Eating a balanced diet(2); Take into account the quantity of macronutrients- protein, carbohydrates and fats that you consume and modify them to fit within the optimum range for your sex, age, and body type.
Micronutrients require consumption in smaller quantities than macro nutrients. When it comes to immune function vitamin B6, vitamin C, vitamin E, magnesium, and zinc play roles. If you are not getting the recommended daily intake of vitamins such as those through your diet, taking supplements may be your next best option.
Most often a multivitamin covers the average nutrient needs for a population, but if you have a less mainstream diet like vegetarian, paleo, keto, atkins, carnivore or vegan which limit the consumption of certain food groups then consider either purchasing the individual vitamins at the store or producing supplements yourself. Capsuline produces many different types of empty capsules for individuals with different diets. They also make accessories such as the Capsutray as an assist for efficiently loading contents into the capsules.
Note the Upper Limit in mg of each of the vitamins to prevent overconsumption.
- Manage Stress; It’s important to take things slowly. Practicing mindfulness, yoga or even exercise are common techniques for reducing stress quickly. A few lesser mentioned methods for calming oneself down include: Journaling(3),and Hydrotherapy(4).
- Sleep; Sleep helps the body redistribute energy resources that are primarily used for brain and muscle work to the immune system. During sleep, the immune cells get out of the circulation, settle in the lymph nodes, and start getting ready for the next day of work. (5,6)