The World Health Organization recently published a set of coping strategies that can be used by individuals while managing this newfound stress of COVID-19 pandemic. The pandemic has escalated various stressors for individuals, such as financial difficulties, lack of social support/socialization, children not being able to attend school, increased workload, poor work-life balance, increased care giving burden & responsibilities, relationship & family conflicts/violence, displacement from homes, theuncertainty of future threat to physical health, disease, vulnerability to anxiety, depression, and lack of self-care (WHO, 2020).
Signs of Stress
The concept of working from home (WFH) is now applicable to people from all areas of life. Changes in sleeping patterns, appetite, motivation, difficulties in concentration, increased fatigue & tiredness, negative feelings (anxious, anger, sadness, worry, guilt), temper loss, crying spells, physical discomfort and a pessimistic outlook towards life maybe some of the signs of stress (WHO,2020).
Strategies for coping with Stress
We will explorea few strategies that can be learnt to cope with stress that we are facing.
A.
Being Hooked
When something is on a hook, it is trapped and it’s difficult to
getaway. Thoughts & feelings form an important aspect of stress and we tend
to get hooked by them. For example, you might be enjoying a meal with the
family or having a conversation and some trigger may get you hooked by
angry/sad/guilty thoughts or feelings. It makes us feel like we are being
distracted or pulled away from the current situation. The thoughts can be about
giving up, blaming others, judgments, future, past difficult memories, worry
etc. This leads to conflicts, withdrawal from loved ones, lethargy etc. These
behaviours can be known as “Away Moves” as they pull us away from the values,
we hold close to us
Unhooking
1. Focus- bring your attention back to the task at hand.
2. Engage- give your complete attention & be involved with the task.
3.
Pay Attention Bette -If you learn to
focus, pay more attention to the present moment and engage more, yourcan
observe that your stress will begin to reduce. This will lead to improved
concentration, motivation and contribute to satisfying relationships .This
works with stressors that are not very intense.
B.
Grounding
This works with emotions & thoughts that are very overwhelming
and intense. Learning to ground ourselves, during these overwhelming situations
helps us handle the stress better.
· Notice: your feeling & thoughts
· Slow Down & Connect:
- Do a relaxation technique to slow your breathing
- Press your feet on the floor slowly
- Stretch out your arms & then bring them together and press your palms.
·
Refocus: ( 5 senses)
- Name 4 things you can see around you.
- Identify different sounds/smells around you.
-
Notice where you are & what
action you are doing.
-
Be aware of the taste in your
mouth.
-
Pick up an object around you
and notice how it feels
These techniques help us to focus, re-engage with our life and bring back our attention to the task in hand. This helps us feel more in control during an overwhelming/ stressful situation. It's important to practice them as frequently as possible for you to feel the change.
C. Acting on Your Values
Values describes the kind of individual you would like to be, how you want to treat yourself, others & the world.
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- Notice: the difficult thoughts
- Name: describe what you are feeling and where in the body.
- Engage: with the world using all 5 senses.
- Identify: an important relationship & 2 important values.
- Action Plan: Decide on how to act on this values.
3 approaches to a difficult situation
- Leave
- Change what can be changed, accept the pain that cannot be changed, and live by your values
- Give up and move away from your values.
D. Being Kind
- Notice a harsh self-judgment/ unkind/ self-critical thought.
- Use Grounding techniques (Engage & Ground)
- Be self-compassionate/ kind to yourself.
E. Making Room
Another way to cope with disturbing thoughts & feelings.
- NOTICE: difficult thought or feeling with curiosity. Focus your attention on it. Imagine the painful feeling as an object, and notice its size, shape, colour and temperature.
- NAME the difficult thought or feeling. Eg: “Here is a difficult feeling”
- Allow the painful feeling or thought to come and go like the weather.
- Relaxation: As you breathe, imagine
your breath flowing into and around your pain to make room for it (WHO,
2020).
References
World Health Organization. (2020). Doing what matters in times of stress: an illustrated guide.
Coping with Stress during COVID-19 Times
Dr. Sangeetha Madhu & Eliza Abraham
The World Health Organization recently published a set of coping strategies that can be used by individuals while managing this newfound stress of COVID-19 pandemic. The pandemic has escalated various stressors for individuals, such as financial difficulties, lack of social support/socialization, children not being able to attend school, increased workload, poor work-life balance, increased care giving burden & responsibilities, relationship & family conflicts/violence, displacement from homes, theuncertainty of future threat to physical health, disease, vulnerability to anxiety, depression, and lack of self-care (WHO, 2020).
Signs of Stress
The concept of working from home (WFH) is now applicable to people from all areas of life. Changes in sleeping patterns, appetite, motivation, difficulties in concentration, increased fatigue & tiredness, negative feelings (anxious, anger, sadness, worry, guilt), temper loss, crying spells, physical discomfort and a pessimistic outlook towards life maybe some of the signs of stress (WHO,2020).
Strategies for coping with Stress
We will explorea few strategies that can be learnt to cope with stress that we are facing.
A.
Being Hooked
When something is on a hook, it is trapped and it’s difficult to
getaway. Thoughts & feelings form an important aspect of stress and we tend
to get hooked by them. For example, you might be enjoying a meal with the
family or having a conversation and some trigger may get you hooked by
angry/sad/guilty thoughts or feelings. It makes us feel like we are being
distracted or pulled away from the current situation. The thoughts can be about
giving up, blaming others, judgments, future, past difficult memories, worry
etc. This leads to conflicts, withdrawal from loved ones, lethargy etc. These
behaviours can be known as “Away Moves” as they pull us away from the values,
we hold close to us
Unhooking
1. Focus- bring your attention back to the task at hand.
2. Engage- give your complete attention & be involved with the task.
3.
Pay Attention Bette -If you learn to
focus, pay more attention to the present moment and engage more, yourcan
observe that your stress will begin to reduce. This will lead to improved
concentration, motivation and contribute to satisfying relationships .This
works with stressors that are not very intense.
B.
Grounding
This works with emotions & thoughts that are very overwhelming
and intense. Learning to ground ourselves, during these overwhelming situations
helps us handle the stress better.
· Notice: your feeling & thoughts
· Slow Down & Connect:
- Do a relaxation technique to slow your breathing
- Press your feet on the floor slowly
- Stretch out your arms & then bring them together and press your palms.
·
Refocus: ( 5 senses)
- Name 4 things you can see around you.
- Identify different sounds/smells around you.
-
Notice where you are & what
action you are doing.
-
Be aware of the taste in your
mouth.
-
Pick up an object around you
and notice how it feels
These techniques help us to focus, re-engage with our life and bring back our attention to the task in hand. This helps us feel more in control during an overwhelming/ stressful situation. It's important to practice them as frequently as possible for you to feel the change.
C. Acting on Your Values
Values describes the kind of individual you would like to be, how you want to treat yourself, others & the world.
|
|
|
|
|
|
- Notice: the difficult thoughts
- Name: describe what you are feeling and where in the body.
- Engage: with the world using all 5 senses.
- Identify: an important relationship & 2 important values.
- Action Plan: Decide on how to act on this values.
3 approaches to a difficult situation
- Leave
- Change what can be changed, accept the pain that cannot be changed, and live by your values
- Give up and move away from your values.
D. Being Kind
- Notice a harsh self-judgment/ unkind/ self-critical thought.
- Use Grounding techniques (Engage & Ground)
- Be self-compassionate/ kind to yourself.
E. Making Room
Another way to cope with disturbing thoughts & feelings.
- NOTICE: difficult thought or feeling with curiosity. Focus your attention on it. Imagine the painful feeling as an object, and notice its size, shape, colour and temperature.
- NAME the difficult thought or feeling. Eg: “Here is a difficult feeling”
- Allow the painful feeling or thought to come and go like the weather.
- Relaxation: As you breathe, imagine
your breath flowing into and around your pain to make room for it (WHO,
2020).
References
World Health Organization. (2020). Doing what matters in times of stress: an illustrated guide.
