Let's face it. We are living through some very stressful times right now. No matter who we are, where we live or what we do, COVID-19 has no doubt disrupted every area of our lives and the reality is that things probably aren’t going to feel normal for a while. Major disruptions in our lives can be a bit overwhelming, but when these disruptions happen on a global scale, fear, panic, and anxiety run rampant in our minds and our communities. As a stress management coach and expert, I spend a lot of time talking about the need for reducing stress in our lives, but now more than ever managing our stress is critical in making sure we are taking care of our health - mentally and physically.
With no vaccine currently available for COVID-19, our immune system is our body’s main line of defense and stress, it turns out, is another threat to those defenses. According to the American Psychological Association, studies from John Hopkins School of Medicine and Ohio State University College of Medicine have shown that stress weakens the immune system, leading to decreased production and response of vital T-cells that combat infections in the body.
In addition to the impact on the immune system, chronic stress has been shown to cause even more negative effects on many other key systems in the body. Stress can lead to tension headaches, stomach ulcers, high blood pressure, heart disease, and unfortunately, the list continues. Not only that, but stress also impacts our mental health by increasing feelings of anxiety and depression, and can often lead us to make poor choices for our health (binge-drinking, overeating, drug abuse, etc.) that will further impact our bodies.
These negative effects are never something to ignore, but in light of COVID-19, it has never been more important to reduce our stress and mitigate the damage it can do to our health. By keeping our stress levels down, we are protecting our immune system by preventing damage to our T-cells. In addition, less stress allows us to make healthier choices on what we put into our bodies and how we spend our time because we are no longer operating from an anxious frame of mind.
Reducing stress is a must right now, but I understand that it is easier said than done. Getting sucked into fear, overwhelm and anxiety can feel inevitable with so many of us isolated inside, worried about our careers and our families, and unsure of what the future holds. Luckily, one of the best ways to reduce stress is by using a method called creative stress reduction - and there’s never been a better time to try it.
Simply put, creative stress reduction is any activity we can do that shifts us out of ‘fight, flight or freeze’ mode and into a state of play, flow or even calm and contentment. Our creative stress reduction activity can be anything that works for us - whether it’s cooking a nice meal, completing a puzzle or dancing in our kitchen!
Here are three simple steps you can take to find a creative stress reduction activity that will help you manage the COVID-19 stress:
Step 1: Make a list of at least 100 things you love doing
Your list should be as diverse as the things you love. For instance, my list may include going on hikes, playing with my dog, making art, eating cookie dough, gardening, etc. If you find yourself having trouble thinking of 100 things, dig deep into your memories and think about things you loved as a child. Even if some of the things you think of seem silly, write them down and let the ideas flow.
Step 2: Ask yourself the following important questions about each item to narrow down this list:
Could this put myself or others in harm's way (i.e could I get sick or accidentally get someone else sick)?
Does this item fit into my current resources (i.e. financial, time, social resources)?
If I did this item every time I was stressed out, would it be healthy (i.e. if I drank wine or ate cookies every time I was stressed, would it be healthy?)
Go through these questions with each item on your list. If you answered yes to the first question or no to the following two questions, cross the item off your list. If this process is done correctly and you are honest with yourself through the vetting process, only healthy and attainable items should be left on your list.
Step 3: Circle the items that you are most excited about exploring and take action!
This is the really fun part, test out your ideas for creative stress reduction and check-in with how you feel afterward. Some ideas will work, some won’t and that’s okay. Remain curious and allow yourself to explore widely. Fortunately, there are a lot of free resources available for learning new skills or hobbies. Because many people are under quarantine or shelter-in-place orders, plenty of companies and experts are offering virtual workshops and trainings right now. Whether you’ve always wanted to learn playwriting, yoga, piano, you name it, now is the time to try something new and find the creative stress reduction activity that speaks to you.
Amidst all the chaos and coronavirus, the good news is that stress is something we can find a remedy for right now. As stressful as things seem now, we don’t have to let fear and anxiety run our lives, make our decisions, and wreak havoc on our health. With the right tools and mindset, we can manage our stress and find moments of calm and clarity even now as we are all making our way through this uncertain time. We can and we will get through this.