Easing stress in anxious times

In times of heightened tension, like the kind many of us are living through today, what can we do to keep calm? Psychologist Michael Gervais suggests we focus on the following essentials: our sleep, our eating, our connections to others, and our sense of purpose. Sleep and diet can aid our immune system and our emotional wellbeing. And though we may be physically distant from others, phone calls, video chats, and text messages can go a long way. The kind words we offer to others can also give us a sense of purpose amid uncertainty.

How to Manage Your Stress When the Sky Is Falling

Stress helps prepare us to meet the demands and challenges of our environment — up to a point. The chain of rapidly occurring neuro-chemical and neuro-electrical reactions can sharpen attention and our ability to assess our surroundings, motivate us, and even briefly boost our immune system. But it’s designed to be a short-term response to last for minutes or hours, not days and weeks.

We may not have control over our circumstances, but we do have control over our minds. Even if you think you’re relatively calm, know that stress is a stealth and powerful adversary. It can hit you out of nowhere. So we should all be employing mental skills and practices to get us through this trying time.

Breathe

1. Take one really long deep breath — more than ten seconds — and try to exhale longer than you inhale. Express one thought of gratitude.
2. Set your intention for the day. I don’t mean your goals or to-dos. I mean, what type of person are you going to be today? An intention represents a commitment to carrying out an action in the future. Are you going to show up for others? Be calm and controlled for family, friends, strangers, and colleagues? This is an exercise in imagery, seeing yourself at your best.
3. Pull off the sheets and put your feet on the ground. Take a moment to feel your feet on the floor. Be where your feet are. This is a primer to mentally and physically start your day in the present moment.

If you’re feeling unfocused or anxious during the day, take eight minutes and just breathe, observing your passing thoughts without judgment and bringing your attention back to your breath when those thoughts grab your attention. If you become distracted, re-focus back to your next breath. Try it. There’s no right or wrong way to practice.

Eat and Sleep Well

Try to wake up at the same time each morning, too — even if you had a bad night’s sleep. Regularity will keep your circadian rhythms in check.

Eat and hydrate well, too. In times of high-stress, our bodies crave sugar, starches, and salt. Eat colorfully. Dark and leafy vegetables (sorry, candies and chocolate don’t count) are an efficient way to feed the energy needs of your immune system.

Create Connection

Separation doesn’t have to mean isolation. Take this time to really connect with others. Tell them how valuable they are to you. Send messages of praise to your coworkers. Tell your family how much you love them. Make a list of people you want to call, to thank them for making a difference in your life. And don’t only broadcast your own concerns. Be curious about how others are doing — and truly listen. Do it today.

Find Purpose

So try anchoring this remarkable period in purpose larger than yourself. You get to decide the story you tell yourself. When we have an orientation beyond ourselves, it makes us more resilient in the face of challenges.

As you forge ahead, and things get tough, remember that your most significant ally lies inside you: your mind. So take care if it — for your own health and the health of others, too.

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