Managing Stress in Uncertain Times
In this time of uncertainty with coronavirus, it’s good to find ways to boost our immune system. One of the most natural ways to do this is by decreasing the amount of stress we’re putting our bodies through.
Imagine your heart racing, chest tightening, stomach in knots, head is pounding, hands are shaking, and you’re on the verge or crying or screaming or both. This what stress can feel like when we’re in a reactive moment. But does all that just go away once we’ve moved out of that moment?
Sadly, it does not. When stress occurs our bodies automatic nervous system, the sympathetic nervous system, initiates the fight, flight, freeze response we’ve all heard of. This means our body instantly starts produce extra cortisol, the stress hormone. In a study published by the Dr. Sears Wellness Institute, 75% of Americans experience moderate-to-high levels of stress. That’s a lot of people with excess cortisol.
So why are we so stressed? Well right now there’s so much uncertainty and fear among the COVID-19 pandemic, that it’s within reason to see and feel these high stress levels. Fear is the ultimate trigger for that fight, flight, or freeze response our bodies were built for if a Tiger was chasing us, only this time the Tiger is an invisible virus.
But what is all this stress actually doing to our bodies? Excessive cortisol levels suppress our immune system, which is the last thing we need right now. Too much of this stress hormone can also lead to digestive issues, sleep deprivation, reproductive issues, an increased risk for heart disease and high blood pressure, tension headaches, migraines, an increased risk for Alzheimer’s, poor diet, and many other issues.
Luckily, many of us can stay at home and stay safe right now. But for even those of use who are in the trenches, there are ways we can get these stress hormones down. Here are just a few ideas to activate our parasympathetic nervous system, which calms us down and stops the body’s production of cortisol.
Give Yourself at least an Hour a Day: This hour can be spent doing whatever brings you relaxation and calmness. Maybe it’s reading a book or listening to a podcast. Maybe it’s cooking or taking a bath. Find something that brings your heart rate down and puts you at ease.
Move Your Body: It’s so important to move your body for 20-30 minutes a day. When we exercise our bodies produce nitric oxide. This cleans out toxins and helps us take in nutrients. Go for a walk or a run, just be sure you’re keeping the six feet distance away from others right now. Try a virtual yoga class! This is even more beneficial because with yoga you’re pairing movement with the breath which means you’re also activating your parasympathetic nervous system, that calming system.
Eat Nutritious Foods: It may be a little harder to get great produce right now, especially if you’re not the one shopping for it, but still be sure you’re getting the right nutrients throughout the day. Eat lots of leafy greens, various colored vegetables and fruit, protein, healthy fats and fiber. If you include these in each meal you won’t even be hungry for snacks.
Get Plenty of Sleep: Now’s the time to try and set a new routine to get 7-8 hours of sleep a night. This helps the body rejuvenate and heal. It also allows the cortisol to stop surging through our bodies.
Change Your Perspective: It can be really easy to get and stay negative during this time. Try to change the dialogue in your head. Instead of feeling stuck and claustrophobic in your home, think of it as a time to reset your intentions and priorities. Instead of being overly judgmental on how you’re homeschooling your kids, tell yourself you’re doing the best you can, and they will be fine. The more positive you can be the less cortisol will be produced.
Lastly, don’t stress about stress! Try some of these tips or find others that help you find some calmness throughout your day.