Coping in stressful situations

Everyone should follow the guidelines of the Centers for Disease Control and Prevention (CDC) and our local governments to slow the spread and lessen the effects of the COVID-19 pandemic. How can we practice distancing, while also providing support to those who are most vulnerable? Although there may be some restrictions in place, there are still things we – as neighbors, friends, family and even strangers – can do to help those in need during this stressful time.

Intensely stressful situations take a toll on the body, particularly when difficult circumstances extend over a long period. When the body goes into "fight or flight" mode, it quickly floods the bloodstream with cortisol and adrenaline. For short durations, the stress response can help you deal with difficult events, and once they are over, your hormone levels return to normal. However, the long-term activation of the stress response can disrupt your body's systems.

Symptoms of stress often include:

Anxiety
Back pain
Depression
Digestive problems – constipation, diarrhea or upset stomach
Fatigue
Headaches
High blood pressure
Insomnia (trouble sleeping)
Palpitations (the feeling that your heart is racing)
Shortness of breath
Stiff neck
Weight gain or loss

Managing stress

The first step in coping with stress is recognizing when you're experiencing it. Next, you need to choose healthy ways to deal with your stress. You may want to try several techniques to find the ones that work best for you. If you can't avoid the event or thing causing your stress, change how you react to it:

Concentrate on the present. A lot of stress builds up when we worry about what happened in the past or will happen in the future, especially things we can't control. Concentrate on present conditions you can change.
Tackle problems one at a time. It's easier to work out a solution to one problem than to many. Isolating problems also tends to make each one less intimidating.
Ask for help from family, friends or professionals. People who care about you are usually willing to lend a hand when you need it. They may also give you a different perspective on your troubles.
Set realistic goals. Take small concrete steps to deal with tasks instead of overwhelming yourself with goals that are too far-reaching for busy times.

Taking care of your body

Stress often suppresses your immune system, so make sure to give your body every chance to stay healthy. Take care of your body and mind to alleviate some of the negative effects of stress.

Make time for things you enjoy. Get away from your daily stresses with hobbies or other activities that help you unwind.
Plan relaxing activities. Focus your mind and body on a calming activity. Relaxing may be as simple as deep breathing, petting your dog or taking a walk in the woods. Other relaxation strategies include yoga, tai chi and meditation.
Exercise and eat a balanced diet. Exercise releases your nervous energy, helps boost the immune system and improves sleep. It also distracts you from the stressful situation and reduces levels of the stress hormone cortisol. A balanced diet ensures that your body gets the nutrients it needs to fight off disease.
Rely on social support. The support that family, friends and co-workers have to offer may be crucial to reducing anxiety. Social involvement with others will also help you avoid isolation and depression, conditions that can increase stress, especially at this time. Call a friend or set up a video chat to stay connected with others.

Reaching out for help

If stress is negatively affecting your mental or physical health, don't hesitate to ask for help. Your health care provider can help you find ways to cope and refer you to other resources for help and support. Or, visit the Substance Abuse and Mental Health Services Administration's website at samhsa.gov/find-treatment or call 1-800-662-HELP (4357) for help 24/7.