We all know that stress needs to be managed, but what are some easy ways to do that in a time where we’re being asked to isolate and keep social and physical distances?
There is no doubt that the recent COVID-19 outbreak has caused new daily stressors for many. Whether it be related to uncertainty, change in working environments, feeling a lack of control, requirements to self isolate, or having limited contact with friends or family due to social distancing, there’s many factors that have required us to all to change our daily routines and the way we live our lives, which can lead to additional stress, so we wanted to share some helpful information on how to manage this.
Individual backgrounds, social circles and personal support, the places we live, or the types of stressors we may have dealt with in the past, will all effect how we handle an increase in stress. As emergency responders who need to be prepared to deal with high stress situations, here’s a non-exhaustive list of some things we have found helpful, that you can do right now.
Take care of yourself.
This might include, eating healthy meals, exercising, getting regular sleep, and avoiding caffeine, alcohol or drugs.
Make time for un-winding.
Shut off the news, put away your phone or other devices and try to stick to a schedule of when you will check for news or updates. A good technique would be to develop a basic schedule for your day to help establish some routine. Plan your work time, break times, social media and news time, time to focus on your children or family. The more structure you can add to your daily routine, the more in control you will feel.
Communicate.
This may seem challenging in a time in our history that we’re being asked to practice social distancing, but technology provides us with a multitude of tools such as video conferencing, FaceTime, phone calls, messenger apps, and so many more, that makes it easy to stay in touch with friends, family, and co-workers. It may also be as simple as talking with your family members in your household.
Practice some deep breathing techniques.
This doesn’t necessarily need to be meditation, or relaxation exercises, it can be beneficial just to take a few extra moments throughout the day to take some deep breaths. One method that works well is known as the 4×4 breathing method (otherwise known as the box method) which is taught to Navy Seals for reducing stress in especially high stress situations. It’s called the box method because a simple 4 sided object can provide a tangible means of visualizing the steps, however nothing else is needed to use this method other than counting to 4.
– Inhale for 4 seconds
– Hold that air in your lungs for 4 seconds
– Exhale for 4 seconds
– Hold your lungs empty for 4 seconds
Here’s a great article from Time Magazine with more info about this method >>> Navy Seal Breathing Technique <<<
For our own staff who are working from home, we have suggested that they take advantage of some of the flexibility this new work environment brings, by responsibly adjusting their work hours to take advantage of some sunny outdoor weather for a walk, doing some reading, or dedicating a bit of time during the day to a new hobby. At the end of the day, as employers, our goal is productivity, but we strongly feel that positive mental health is a direct contributor to productivity and staff engagement, so we’re doing what we can to help provide opportunities to stay mentally refreshed and to minimize stress during these times.
These are unique times, and it will benefit all of us to think outside the box right now to ensure we’re maintaining our overall health, and checking in on our employees, family, friends, and neighbours. A simple phone call, video chat, or message can really go a long way. If you’re interested in talking with us about other ways to help employees deal with stress during this time, or what we’re doing ourselves, give us a call anytime for a chat.
Check out this great PDF resource from the World Health Organization on managing stress during these times.