Tips to Relieve Stress and Anxiety During COVID-19

A man sits looking at his laptop with his arms behind his head.

If you’re feeling anxious and afraid during the COVID-19 crisis, you’re not alone. Anger, frustration, and even physical symptoms like stomach pain, headaches, and nausea can manifest when you’re stressed out. It isn’t easy to cope with what’s happening in the world today, but there are a few things you can do to help alleviate fear and anxiety.

Video Chat with Friends and Family

Just because you have to stay home doesn’t mean you can’t hang out with your friends and family. Use video chat apps or other programs to schedule conversations, meetings, virtual happy hours, online movie nights, and parties. Seeing and talking to people can go a long way toward alleviating stress, boredom, and loneliness.

Get Some Exercise

Being active increases your overall health, both physically and mentally. Exercise boosts your endorphins, which are your brain’s feel-good neurotransmitters. Moving your body will help distract you from daily worries, improve your mood, and relax you. The Department of Health and Human Services recommends getting at least 150 minutes a week of moderate aerobic exercise. In the pandemic, it’s a little harder to do some of the physical activities we’re used to, but consider taking a walk, running, stretching, or climbing stairs in your apartment building or house. If you have exercise equipment, dust it off and make time to use it.

To stick with an exercise routine, think of exercising as a regular task on your to-do list. Any kind of movement can help increase your fitness and decrease your stress.

Do Breathing Exercises

Breathing exercises are a good way to help calm you down. Doing some simple exercises can make you feel better right away. Web MD offers instructions on how to do some simple breathing exercises.

Make Time to Meditate

Meditation is a simple, effective, and inexpensive way to give you a sense of peace, calm, and balance that can benefit both your emotional health and reduce stress. You can meditate anywhere. A popular form of meditation involves focusing your attention on a specific object, image, or just your breathing. The idea is to eliminate the stream of thoughts that have been overwhelming you. Find a quiet place to sit and meditate for 10-15 minutes. Commit to doing it a few times a week to make it a routine. Try pairing meditation with every day habits such as taking a shower or brushing your teeth to help you get used to doing it.

Take Comfort in Pets and Animals

For many people, interacting with a pet is an amazing antidote to a stressful day. Pets are loyal and full of unconditional love so they help to reduce anxiety. Even brief encounters with animals can make us happy and relieve stress. Places like the San Diego Zoo are currently offering live streams of pandas, tigers, koalas, penguins, and other animals, so even if you don’t have a pet, you can watch our furry and feathered friends in action.

Listen to Music

Spend some time getting lost in some music. Throw on your favorite albums or songs, or look for some new music to enjoy. Try listening to soothing music to help relieve stress and anxiety.

Be Creative

Expressing your feelings or thoughts through creativity can provide a good outlet for stress, and reduce anxiety and depression. Try drawing, painting, coloring, playing music, or making photo albums of trips you’ve been on, or try learning how to cook new recipes. 

Unplug From News and Social Media

Right now, the news and social media are all about the COVID-19 crisis. While social media can help connect you to friends and family, and news can be informative, they both can be overwhelming and depressing. Try turning off social media and the news for a little while to give yourself a mental break. Switch off social media notifications on your phone and your laptop. You may also consider deleting the apps from your phone entirely. When you’ve unplugged, spend the time you’d normally use to post or tweet to relax and re-center. Try reading, exercising, or starting a new activity.

Play Games

Video games, puzzles, board games or cards are all great ways to spend your free time. They will help keep your mind off bad news and help to keep your brain sharp. Plus, games are fun!

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