Personally, I’ve been feeling especially stressed and anxious ever since classes went online and everything seemed to change all at once, and I know I’m not the only one who feels this way. The first few nights after I came back home, I was waking up with small anxiety attacks, which is really unusual for me. I would wake up suddenly with my heart racing and pounding in my chest; I’d start sweating and and breathing rapidly. It would take me a long time to fall back asleep again. It was almost as if I had been having a night terror, except I wasn’t even having nightmares. It was my body physically reacting to built up and sudden stress that hadn’t been processed. Even now, I haven’t been experiencing normal sleeping patterns. Sometimes I won’t fall asleep until 3 or 4 in the morning, or I’ll wake up randomly in the night. I’ve had sleep anxiety before, usually during a rough patch in my life, but it’s never been this consistent.
It does make sense that we’d be feeling more anxious during this time of great uncertainty in all of our lives. This pandemic has shifted life in major ways and didn’t give us much time to prepare. We were basically all thrown into an unfamiliar situation before we even had time to process the changes that had just occurred. I’m certainly still processing it all, and it may take a long time for any of it to set in. This, plus the stress of school being online along with regular worries about the future (e.g., whether I’ll get an internship in the summer, if I’ll find a job during the potential oncoming recession, if I can even study abroad, when I’ll be graduating, when I’ll see my friends again) have all been a heavy weight on my shoulders.
If you’ve been feeling heavier than usual as well and are having trouble coping, here are some tips I’ve found helpful for myself to manage the extra stress and anxiety during this time.
- Yoga and Meditation
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In the past, I’ve found that yoga has helped me feel less stressed, so I’ve started practicing again for about 10-15 minutes everyday. I follow simple yoga videos on YouTube from instructors like Adrienne or Kassandra, and I do them early(-ish) in the day out on my deck in the fresh air. Not only does it feel great to stretch your body out after the night, but it helps put your mind at ease and give you a much needed break from stimulation. Also, my friend recently recommended the app Headspace which is a simple meditation app. I’ve been using “wind-downs,” which are short guided meditations to help you fall easily into sleep. I listen to them right before going to bed, and the breathing exercises help calm my body and mind. If you struggle with sleep anxiety, like I have, I also suggest using essential oils, relaxing sleep spray for your pillows, drinking calming tea, using melatonin gummies, and reading before bed (and not looking at your phone). None of these have cured my sleep problems, but they do really help.
- Unplugging
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Being constantly plugged into the noise of news and media is one of the biggest stressors of all, especially when we’re being bombarded by COVID news from all different directions everyday. It’s important to be aware of what’s going on, but do so mindfully. Don’t have the news channel on all day, and limit your time on social media. Most people are posting about what’s currently happening, whether it be about how they’re staying safe, what they’re doing at home, how much their lives have changed, etc., and it can be tiring to hear about it over and over again. It’s okay to unplug for periods of time during the day and focus on other things.
- Scheduling & Organizing
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I personally cannot function in life without being organized. During a time like this when things feel really chaotic and unplanned, finding ways to stay organized and plan for the week is so important for getting things done and feeling good about it. Since school has gone online, I made it a point to create a set schedule on Google calendar. Unfortunately none of my classes have set Zoom lecture times, so what I do and when I do them is pretty much all up to me. This is why creating a schedule, where I “go to class” at the same times they’d normally be, has been extremely helpful. It’s also just as beneficial to create an organized space where you work. (The more physical clutter, the more mind clutter.) In order to efficiently use a schedule you have to learn how to self-discipline, which can be hard especially at home. I find that giving yourself “rewards” for getting things done helps, as well as setting alarms and reminders like you usually would.
- Setting aside time for things you love
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Along with a school or work schedule, it’s equally important to set aside time for doing activities you thoroughly enjoy. These can be great distractions and relaxers for when you’re in need of a break. Whether it’s baking, painting, video games, watching Netflix, dancing, or playing with your dog, doing something you enjoy will ease the anxiety you’ve been feeling. See my last article for some creative self-isolation activity ideas!
- Going Outside
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I know that “going outside” is a touchy subject right now and options are pretty limited, but there’s no law against taking a walk around your neighborhood or hanging out in your yard. Vitamin D has been known to increase levels of serotonin (the happy hormone) in your brain, which help decreasing feelings of depression, anxiety or stress. When the weather’s nice, I would take full advantage of it. Move your body and get some fresh air and sunlight! I’ll either take a nice walk around my neighborhood or lay on my back deck, and I’ll instantly feel re-energized afterwards. If you have a dog, go outside and play with them (and I will live vicariously through you). I’ve never needed the company of a dog more than I do now so consider yourself lucky!
- Connecting with loved ones
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We’re lucky to have technology that allows us to connect during this time of distancing. One of the most important things in life for both physical and mental well-being is maintaining healthy connections and relationships with friends and loved ones. Being forced to stay away from friends and family right now is difficult on a whole other level, so utilizing all our means of virtual connection is vital. Set up FaceTime or Zoom dates with groups of friends, and make it fun. You can have a Zoom happy hour or dance party, or a much-needed venting session. Check up on people you love often. This will help you feel closer to everyone even when apart, and know that you’re absolutely not in this alone.
I hope you can use these tips, or tips of your own, to help manage the stress and anxiety you’ve inevitably been feeling lately. We’re all learning to adapt to an unusual time, and it can all seem like too much, but try to focus on what’s positive in your life right now and know that everything will be okay in time.