In this article, the authors wrote about scientists with stress and burnout in period Covid.
https://science.sciencemag.org/content/372/6537/13/tab-pdf
"Yoga" and "meditation" are the best ways to fight stress during current COVID-19 pandemic.
The overload of news can contribute to stress. Try taking in less and not allowing yourself to dwell on things you see as much. Take in what you need and give yourself time to breathe.
I do agree with Arvind Singh sir that "Yoga" and "meditation" are the best ways to mitigate stress in this COVID-19 pandemic.
Karen, this is an important question to ask as the COVID-19 pandemic has brought about a lot of adversities to humankind, including mental health, stress, anxiety, depression etc...In such times, a community spirit, togetherness, family and friends can be of great help. Interesting...
The stress develops an adverse response people have over extreme pressures and demands sited upon them. There is a clear distinction between pressure that can be the motivating factor, in addition to stress, occurring when the pressure becomes extreme during COVID-19 times. It had been noticed that the persons using problem-focused plans trying to deal with reason of the problem. It had been seen that finding out information over the problems besides learning had generated skills to manage the problem. It has hence been seen that the problem-focused coping was intended at changing or eradicating the source of stress
In fact, the stress generated by the Covid-19 pandemic and what is known as "pandemic fatigue" and other associated phenomena does not have to be different and, in fact, it is not different from the stress generated by other stressful situations or stress generators (remember how the famous H. Selye already spoke of the General Response Syndrome or Adaptation to Stress or "SGA"); By virtue of this, the measures to be taken or followed before it should not be different from the general measures and strategies and the use of Coping with Stress, as well as, p. For example, the measures to be followed in the face of phobias are similar regardless of the stimulus (s) that generate such phobias.
In fact, when we heard a lot of news, fear comes into the mind automatically. Please try to get in touch as much as it is important. All of us have the same problem and we have to fight this pandemic with strong will power.
Instead of getting stress, we have to keep busy ourselves with yoga, meditation and some interesting exercise which keeps us happy and give the relaxation in our mind.
We have to think positively.
Stay home and keep healthy
I think regular exercise will destrees a person during this pandamic.
Plz see the following WHO link, it may help further.
https://www.who.int/publications/i/item/9789240003927?gclid=Cj0KCQjwvr6EBhDOARIsAPpqUPHyfxNdhkHYy0WrQeaU6Snn5EzULg2iRRgZBZIGSNvnGPtd6_hil6waAr3JEALw_wcB
I feel better when I walk and I am in strict contact with nature far from crowded places.
Yes.
You have to adapt to the new Corona situation, exercise daily, eat healthy, amusing the time by all available means(listen to music, singing, dancing,..), and most importantly be fun and always positive. And don't forget to always laugh and humor, as they are one of the most important factors
By reading novels, articles, writing papers and stories and doing exercise routinely can overcome the stress of COVID-19
Muy difícil no verse afectado por el estrés de manera inconsciente durante el periodo de Covid
Coping with Stress
https://www.cdc.gov/coronavirus/2019-ncov/daily-life-coping/managing-stress-anxiety.html
I agree with other colleagues. In my view, Stress Solution in COVID-19 may be as follows:
1. Adapting with new normal life
2. Having a Contingency Planning to be included in project
3. Consistent efforts without procrastination 4. Spend 30 min brisk walking everyday
5. Keep some flexible time in your daily schedule to do emergency tasks if any
Hi Dr Karen Cordovil . Yes to take everything in your life easy . Also, to enjoy your life always even in a very difficult situations.
The same as always. Pick up some hobbies, take care of yourself, and find healthy coping mechanisms.
Recreation, and spend8ng time with family and dear people 🏕
10 ways to cope with stress during the pandemic
Without a doubt, 2020 has been a challenging year. Teleworking and imposed lockdown restrictions led to stress and isolation for many. Not only the second rise in infections is taking a new toll on our mental health. More than half of all workers in the EU report they are negatively affected by work-related stress. On the occasion of Stress Awareness Week (2 – 6 November), MHE is launching a guide on how to cope with stress during these testing times.
1. Follow a daily routine
Coming up with a structured plan for each day with clear boundaries between your working and private life will give you a sense of control amid the uncertainty. Try to divide your day into small activities and make sure you build in time to do things you enjoy, from pursuing your hobbies or exercising to spending time with your children or pets. Moreover, set a daily routine for work: take regular breaks, leave your desk for lunch, and have a fixed time to turn off. Additionally, focus on getting enough sleep and regularly eating healthy meals.
2. Exercise
Physical activity can do wonders for your mental health – especially if you are feeling stressed. The World Health Organisation (WHO) recommends 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity physical activity per week – or if you are very motivated, a combination of both. That’s as little as 15 minutes a day! WHO suggests these fitness tips to exercise at home:
- Take short active breaks throughout the day: from performing domestic chores to playing with your children, short sessions of physical activities will keep you busy.
- Follow an online exercise class: thanks to the internet, there is a huge selection of online exercise courses, many of them are for free and can be found on YouTube.
- Walk: this tip may be simple, but it is still effective. Even at home, walking around will help you to remain active. If you have a call, for example, stand or walk around instead of sitting down.
- Stand up: the WHO recommends standing up every 30 minutes to reduce your sedentary time. If you are working from home, consider setting up a standing desk. During leisure time, follow cognitively stimulating activities: reading, board games or puzzles.
- Relax: Meditation and breathing exercises can help you to better cope with stress.
3. Set limits around news on COVID-19
Excessively checking updates of coronavirus news can leave you stressed and emotionally exhausted. Try to make a conscious effort to disconnect and build healthy news habits: turn off push notifications from news apps, seek factual information from trusted sources and set specific times for checking the news (i.e. once in the morning and evening). Watch the news with others to discuss any worries you might have and to avoid anxious thoughts going unchecked. Another tip is to look for positive, uplifting stories and good news amid the pandemic. Celebrating positive stories can boost your mood and wellbeing.
4. Spend time in nature
Try to spend time in nature as numerous studies have shown it has a positive effect on mental health. Spending just 20 minutes connecting with nature can help lower stress hormone levels. Consider taking a stroll in the park after work. Time spent in nature also contributes to your physical wellbeing, reducing blood pressure, heart rate, muscle tension, and stress hormones. Take Scandinavians as an example with their cultural tradition of “open air life”: despite freezing temperatures, they dress for the weather and get outside as they are aware of the positive impact on mental health. Although the prospect might be daunting, once you are outside it feels better than you expected. With the winter months approaching, an alternative could be adding green elements (i.e. plants and flowers) to your place – simply having a plant on your work desk can reduce stress and anxiety and improve your mental health in the long term.
5. Try controlled breathing
When you are feeling stressed or overwhelmed, your body goes into the fight or flight response. This state aims to help us respond to a dangerous situation. But if you allow your body to remain stressed for long periods, the fight or flight response, which suppresses our digestive and immune systems, can take a toll on your health. Therefore, controlled breathing is vital to reverse this process: by slowing down your breathing and regulating oxygen intake, you can calm down your stress levels. Experts recommend 3-5 minutes of controlled breathing every day – try to include it in your daily routine in the morning or after work.
6. Be an empathetic and compassionate team worker
In your work, particularly if you are a manager, be clear about your expectations. Promote and model flexibility and recognise staff’s extra needs, such as caring responsibilities when working from home.
Experts suggest that supportive communication within the team is crucial in distressing circumstances. It is important to:
- Discuss and agree beforehand on performance measures and targets (both at the individual- and team-level);
- Be clear about work schedules (especially for workers who might not be available to work for certain times of the day) and inform colleagues of what works for you and how to fit around the schedule;
- Recognise the value and supportive nature of teams, particularly in taking decisions, to build resilience and support people in coping with times of uncertainty.
Maintaining regular, open and two-way communication with the team, making mental health a normal part of these conversations and reminding on the importance of self-care is vital to protect the mental health and wellbeing of employees during the pandemic.
7. Limit your social media intake
On the one hand, social media is a great way to connect with others. On the other hand, it can amplify anxiety and stress with a constant flow of worrisome (mis)information. Therefore, be careful about your social media use: consider turning off push notifications, unfollowing or muting accounts which are triggering for you, muting WhatsApp groups and hiding Facebook posts and feeds that might overwhelm you. A lot of devices nowadays even offer a function to notify you once you’ve reached your daily time limit of social media use.
8. Reach out to others
Without social interactions provided by going into the office, working from home can feel lonely and isolating. Making time to reach out and connect with others is important for our mental health. Socialising decreases stress and anxiety while supporting calm and happy feelings. By talking to someone, we share our emotions and experiences, provide or receive support which makes us feel connected. When we socialise and have physical proximity to others, we reduce cortisol levels. Simply sharing our concerns with a loved one can help us feel better.
Talking to a friend or family member can be a helpful way to keep your stress levels under control. Plan at least one connection a day – a phone call or a chat with a colleague or friend who you can share experiences with. Consider regular virtual meetings with family and friends to check in on each other. This can be a great source of support during these times.
9. Work-life balance is key
With the second wave of infections, it looks like we will continue to telework for the foreseeable future. Some people find working from home beneficial for their wellbeing. But for others, working from home brings its own challenges. Longer working hours, isolation of being separated from colleagues, virtual communication issues and technological challenges can all make us feel increasingly stressed. Fear of infection, concerns over job security or continued income add up to the triggers for poor mental health. As the lines between work and home life blur, the risk of burnout increases.
Letting your work life take over your personal life can have a massive impact on your mental health. Make sure you set clear boundaries between the working and private life, for you as well as your colleagues (if you have management responsibilities). It can be hard to feel like you really left work when your living space has become your office. Therefore, set fixed times for the end of the workday, put away visual reminders (e.g. laptop, work papers) of the working day, turn off work-related notifications after working hours, get outside for a walk and switch off with relaxing activities and hobbies. Physically disconnecting from your workspace and allowing yourself the time to relax and recuperate after a day’s work will benefit your stress levels and help you to be more productive in the long-term.
10. Seek professional support
If you are feeling overwhelmed and in need of professional support, there are many options available. You could seek help by a professional counsellor or look for peer support. Peer support means persons with lived experience of mental ill-health provide support to each other. Sessions are built on sharing personal experience and empathy while focusing on an individual’s strengths, wellbeing and recovery. If you want to avoid in-person meetings, consider looking for online options.
Listen prayers।
Listen hindi bhajans।
Chant the names of God whom ever you trust।
Keep patience।
Donate in your capacity to Poor's what you have।
This will change you from inside।
In addition, we can shift our focus a bit to reduce stress, such as
"Simple Breathing Exercise:
1. Inhale slowly and deeply through your nose
2. Exhale slowly through your mouth
3. Repeat this breathing exercise"
https://www.verywellmind.com/abdominal-breathing-2584115
Determining and adhering to a daily plan - work and private life, spending time with family, sufficient regular sleep, physical activity, healthy food.
Meditations, playing with family members, listening to prayers, trying to have rest by laying down as well as doing little exercises are all ways of reducing stress.
Respected,
16 evidence-based ways to relieve stress
1. Get more physical activity
If you’re feeling stressed, moving your body on a consistent basis may help.
A 6-week study in 185 university students found that participating in aerobic exercise 2 days per week significantly reduced overall perceived stress and perceived stress due to uncertainty. Plus, the exercise routine significantly improved self-reported depression .
2. Follow a healthy diet
Your diet affects every aspect of your health, including your mental health.
Studies show that people who follow a diet high in ultra-processed foods and added sugar are more likely to experience higher perceived stress levels
3. Minimize phone use and screen time
Smartphones, computers, and tablets are an unavoidable part of everyday life for many people.
While these devices are often necessary, using them too often may increase stress levels.
A number of studies have linked excessive smartphone use and “iPhone addiction” with increased levels of stress and mental health disorders
4. Consider supplements
Several vitamins and minerals play an important role in your body’s stress response and mood regulation. As such, a deficiency in one or more nutrients may affect your mental health and ability to cope with stress.
Plus, some studies show that certain dietary supplements may help reduce stress and improve mood.
For example, when you’re chronically stressed, your magnesium levels may become depleted.
Since this mineral plays an important role in your body’s stress response, it’s important to make sure you’re getting enough each day. Supplementing with magnesium has been shown to improve stress in chronically stressed people
5. Practice self-care
Setting aside time to practice self-care may help reduce your stress levels. Practical examples include:
- going for a walk outside
- taking a bath
- lighting candles
- reading a good book
- exercising
- preparing a healthy meal
- stretching before bed
- getting a massage
- practicing a hobby
- using a diffuser with calming scents
- practicing yoga
Studies show that people who engage in self-care report lower levels of stress and improved quality of life, while a lack of self-care is associated with higher risk of stress and burnout
6. Reduce your caffeine intake
Caffeine is a chemical found in coffee, tea, chocolate, and energy drinks that stimulates your central nervous system.
Consuming too much may worsen and increase feelings of anxiety
7. Spend time with friends and family
Social support from friends and family may help you get through stressful times and cope with stress
8. Create boundaries and learn to say no
Not all stressors are within your control, but some are. Putting too much on your plate may increase your stress load and limit the amount of time you can spend on self-care.
Taking control over your personal life may help reduce stress and protect your mental health.
One way to do this may be to say “no” more often. This is especially true if you find yourself taking on more than you can handle, because juggling many responsibilities may leave you feeling overwhelmed.
Being selective about what you take on — and saying “no” to things that will unnecessarily add to your load — can reduce your stress levels.
9. Learn to avoid procrastination
Another way to take control of your stress is to stay on top of your priorities and avoid procrastinating.
Procrastination may harm your productivity and leave you scrambling to catch up. This can cause stress, which negatively affects your health and sleep quality
10. Take a yoga class
Yoga has become a popular method of stress relief and exercise among all age groups.
While yoga styles differ, most share a common goal — to join your body and mind by increasing body and breath awareness.
Several studies show that yoga helps reduce stress and symptoms of anxiety and depression. Plus, it can promote psychological well-being
11. Practice mindfulness
Mindfulness describes practices that anchor you to the present moment.
Stress reduction techniques that utilize mindfulness include meditation and mindfulness-based cognitive therapy (MBCT), a type of cognitive behavioural therapy
12. Cuddle
Human touch may have a calming effect and help you better cope with stress
13. Spend time in nature
Spending more time outside may help reduce stress.
Studies show that spending time in green spaces such as parks and forests and being immersed in nature are healthy ways to manage stress
14. Practice deep breathing
Mental stress activates your sympathetic nervous system, sending your body into fight-or-flight mode.
During this reaction, stress hormones trigger physical symptoms such as a faster heartbeat, quicker breathing, and constricted blood vessels.
Deep breathing exercises may help activate your parasympathetic nervous system, which controls the relaxation response
15. Spend time with your pet
Having a pet may help reduce stress and improve your mood.
When you cuddle or touch your pet, your body releases oxytocin — a hormone that’s linked to positive mood
16. The bottom line
Although stress is an unavoidable part of life, being chronically stressed takes a toll on your physical and mental health.
Fortunately, several evidence-based strategies can help you reduce stress and improve your overall psychological well-being.
Exercise, mindfulness, spending time with a pet, minimizing screen time, and getting outside more often are all effective methods.
Reading Quran with Prophet Muhammad hadith. You will find this stress is nothing
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