This Black Woman and Managing Stress Amidst a Pandemic

In the midst of this COVID-19 world pandemic, it has become evident to many of us that it is hard to be “okay” when we are finding ourselves more still and less busy than usual. I’d like to think that my life has not changed very much being a solopreneur that only worked part-time outside the home, but I was wrong. I also found myself immediately unprepared to deal with the heightened level of stress that we have all been subjected to in this time of uncertainty. Like many of us, I just melted into the delightful “avoidance-activities” like binge-watching and social media. I finally got to the point where these once enjoyable activities became just another source of anxiety. So in taking a step back, I was able to return to myself and a state of calm, closer to my usual demeanor, by reminding myself that there is always uncertainty when dealing with the future. I also reminded myself that stress is often just unprocessed energy or fear and decided to involve myself in activities that deal with it head on. Here are some activities and tools that have worked for me. Take what you will and tailor them to your own life and ability. 

1.     Exercise! Not just any old exercise-if you are healthy enough, do some HIIT (high intensity-interval training) exercises. Get your heart rate up and get the energy moving through your body it will help clear some of the thoughts from your head as well as of the restless, trapped energy in your body. Some examples of HIIT exercises are burpees, jumping rope, starbursts, and jumping jacks. Get your heart rate up and get that stress level down. (HIIT exercises can often be physically challenging, so choose modified versions of HIIT exercises based on your physical ability if needed, and always be careful when deciding on an exercise plan.)

2.     Meditate. The same as with exercise, this will not be your normal calm breath in-breathe out meditation. To counteract the high levels of fear and anxiety that you may be experiencing, try some Power Breaths. Power Breaths are short, controlled breaths made in and out through the nose, by expanding and contracting the lower belly. Take a deep breath in on the last breath and release it slowly. You will feel the stress melt away from your mind and the tension release from your shoulders. Repeat as necessary. Power Breaths are very powerful in sets. You can do 10, 20 or 100 at a time. Start small and work your way up to avoid hyperventilating. Power Breaths are a quick, effective way to reset your nervous system. Just take a moment, close your eyes (if safe to) and breath away the stress. 

3.     Express it! Write it out. It doesn’t have to be an official journal entry or even make sense to anyone, but you. Grab a pen and some paper and really write out the thoughts and fears you are having. It often helps to see them on paper. It makes them tangible, unlike when they are looming overwhelmingly in or racing rampantly through your mind. Write out the things that are causing you fear worry or stress and take the time to examine the validity of each thing. (If you are worried about someone else seeing your fears expressed in writing, simply destroy it after you’ve had time to process.) When you evaluate your fears, if you find one that is legitimate and you don’t know what to do about it, talk about it with a trusted friend or confidant. This is where coaches and therapists really shine (objective parties), by helping you work through it. Book a session.

4.     Plan out your day and week. If you are one of the thousands of people with additional time on your hands amidst this pandemic, it may feel unimportant to plan out what you will do daily because you have so much time to get things done. On the contrary, having too much time with no structure to it  makes it hard to decipher what is actually getting done. (Note: Avoiding structuring your time may  be a symptom of the stress or fear caused by the uncertainty we are facing in the world. It can be paralyzing.) Creating a structure for your daily activities that reflects your new circumstances can impact your mental health and stress levels in a positive way. It can restore a sense of control to this situation where it otherwise feels we have very little. Write out what needs to be done in your household, for yourself and your job or business over the next weekly period and decide which day and time you will be doing it. Even plan your binge-watching so that it has an end time. This will lead to productivity and a feeling of moving forward, even while you shelter-in-place.

5.     Talk with someone. In our world that includes such fabulous social media platforms as the centre for connection, it is easy to feel like we are talking to others all the time. However, in our world of constant visibility, there still remains a stigma concerning vulnerability. The “talking” I describe here is not the polished, methodical sharing we do on social media. It’s the raw, deep stuff that you only reserve for trusted parties like, confidants, coaches and therapists. Many coaches and therapists offer virtual services. (I do!) Talk with someone that will allow you to get it all out in a healthy, safe way. As for time with your friends, that can also be therapeutic, you may not get to meet for a coffee or a cocktail in person, but you can certainly do it over video chat and have great laughs and conversations. By the way, my Clarity Sessions are perfect for talking through issues. Book one now. 

6.     Pause. Practice mindfulness. Before you respond, “yes”- when Netflix asks if you are still watching or before you take another trip to the kitchen for anything other than water, or make another online purchase, ask yourself- “Is this what I need right now?” Need being the operative word. It’s so easy to let our wants rule our boredom, but taking a pause to be mindful and reflecting on how our seemingly minute, inconsequential decisions are affecting the big picture can save us from unnecessary stress, now and in the future.

Mental health is just as important as physical health, and stress is a known threat to both. Please choose a few of the tips that I have shared and start now implementing them to manage your stress levels. Take care of yourself, in these challenging times and everyday. There is only one wonderful you in this world and you are needed here in all of your brilliance. Love to you!