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3362 Big Pine Trail, Suite A, Champaign, Illinois 61822

 It's normal to feel overwhelming stress and anxiety amidst a pandemic. Financial fears mixed with the discomfort of being isolated at home can be crippling, which is why it is important that you take time to manage your stress during this crisis. Do not allow anxiety to take over your life. There are steps you can take to mitigate your daily stress.

Meditation  
Meditation can be a critical tool in managing your stress levels. You don't need to be experienced with meditation in order to reap the benefits. Even a beginner can limit their anxiety immediately by using simple guided meditation. Look up guided meditation online or download an app to your phone. An easy ten minute guided meditation will put you at ease. And thankfully, you can utilize meditation as often as you need throughout the day. You can meditate frequently in order to successfully manage your stress. 

Therapy
Although during a pandemic you may not be able to go see your therapist in person, you can engage in therapy through the phone or video conference. Email your therapist to find out how you can stay in touch during this stressful time. Most therapy offices have already started setting up virtual appointments with their patients. Being isolated at home alone does not mean you cannot get the therapy you need. 

Socialize 
Social distancing doesn't have to mean no socializing. It is vital that you use your time in isolation to reach out to the people you love most. Make phone calls, send text messages, create a group chat with your friends. You will need a support system to manage your stress. Don't be afraid to reach out to your group of friends and vent about what is going on in your life. It's very likely your friends and family are just as stressed out as you. Lean on each other as you and your loved ones navigate this difficult time. 

Exercise
Exercise is key in keeping your stress controlled. If you are sitting at home all day without a physical outlet for your anxiety, your mental health will deteriorate. You may not be able to go to the gym but that doesn't mean you cannot work out. There are many guided exercise videos online. Find an exercise routine that fits your skill level and make it a goal to work out every day. Exercising releases endorphins which keep you happy. Not only will it be easier to control your stress when you're exercising regularly, you will also boost your immune system. It is more important than ever to maintain your physical health.  

You cannot cure your stress, but it is possible to manage it. Make sure that you are taking the necessary steps to lower your stress levels. It is extremely important to manage your stress during the outbreak of a contagious virus as stress can lower your immune response. 

 

 

According to Kellie Wong from Business 2 Community in her article, 25 Key Remote Work Statistics for 2020, "Approximately 7 million people were already working from home" before the coronavirus pandemic hit. Since COVID-19, many companies have had to deploy employees to start working from home.

Maybe you've found yourself in such a situation where you now have to work from home. It can be stressful; especially with the additional stress of trying to manage life through this pandemic. Consider the following ways that you can destress while working from home.

Dedicated Workspace

This sounds like such a basic concept, but this is the most important part of destressing while working from home. You need an office that is solely for work and separate from your home life activities. Of course, you may not have a separate room that you can dedicate solely as an office. However, you can take steps to make the workspace separate.

•Room Dividers - Use a portable wall to divide your office space from whatever room you placed your desk in like your bedroom or family room. This can ensure that you have separation between work hours and home life.

•Desktop vs Laptop - Invest in a desktop computer instead of a laptop. Sure, you can have a laptop for personal use. However, if you truly want to create a stress-free work life balance, it's best to have a desk with a desktop computer and monitor so once you step away from the area, you're done with work.

•Work Schedule - Working from home can become complicated, since you may have trouble finding a balance with home life and when you need to work. Decrease your stress levels by making sure you create a clear work schedule and don't deviate from it.  

Comfortable Workspace

Working in a comfortable work area can make your productivity level increase and stress levels decrease. Of course, you don't want to be so comfortable that you zone out and fall asleep. However, you want to be comfortable enough to make it through a long 8-10 hour work day. Take the following steps to make your workspace more comfortable.

•Natural Lighting - If possible, create a workstation that has access to natural light through windows. If that is not an option, use the appropriate task lighting, like a desk lamp to ensure you can work comfortably while writing, reading, or typing.

•Effective Storage - A messy office space decreases productivity. Find the right storage solutions that streamline all the necessary components to help you easily find what you need and work productively.

•Ideal Temperature - Keep the workspace temperature at the optimal degrees to help you feel comfortable throughout the day. If necessary, use a space heater in the winter months or a fan or portable air conditioner in the warmer weather.

•Ergonomic Features - The right desk and chair are so important to improve your comfort level. Some popular ergonomic chair brands are the X-Chair, Steelcase Gesture Chair, Herman Miller Classic Aeron Task Chair, and the Office Factor Executive Ergonomic Office Chair. Ergonomic desks like the ApexDesk Elite Series, Vivo Workstation, or Uplift V2 Adjustable can add to your comfort level by enabling you to have a sitting and standing workstation.

Communication Rules

Make a strict rule for yourself--because this can be easily broken--to keep work communication to set work hours. When you work a regular job outside the home, there are generally clear boundary lines between working time and home time. However, when your office is in your home, the boundary lines can quickly become undefined. This can easily increase your stress levels.

Whether you are a team leader or team member, be vocal whenever you feel that a coworker is crossing those boundary lines and impeding on your home life. You need to keep all work communication on company emails and the company phone line and keep your personal accounts a no work communication zone.

These communication rules apply to your circle of family and friends too. It's important that they know when you'll be working and cannot be disturbed. You won't be productive if people are constantly calling, emailing, and texting you, or knocking on your door. Just because you work from home doesn't mean you can stop what you're doing to go to lunch or take several breaks each day. Setting specific boundaries will definitely help to decrease your stress levels while working from home.

Take Care of Yourself

Since you're working at home, you have easier access to healthy snacks than if you were working in an office. Sure, you could bring healthy snacks to work with you, but working at home makes it easier to walk to the kitchen and make a healthy snack during your afternoon break time. Consider the following healthy snacks as suggested by Healthline.com to power your afternoon:

•Guacamole and Bell Peppers - Avocados are high in monosaturated fats that are effective in maintaining healthy blood cholesterol levels and a healthy heart.

•Roasted Chickpeas - This is a delicious snack that is high in fiber, protein, and vitamins and minerals.

•Apples and Peanut Butter - Apples are a great source of fiber. Peanut butter is a healthy fat and protein that can be a filling snack to help you get through your afternoon.  

Start Destressing Today

Improve the way you balance working from home by following these basic steps to make the daily process less stressful. You can easily make these changes to help you work from home more peacefully and start destressing today.

 

 

How Do We Regain Control from an Eating Disorder?
Eating Disorders are a vicious cycle that provides you with a false sense of control only when you are engaging in the specific acts of the eating disorder itself. But, once you realize that you can gain control via understanding your personal patterned behaviors, you become more in tune with what you are missing that triggers the impulsive acts of eating disorders, to begin with. The goal is to help you learn how to take control in ways that will make you feel a sense of success in all aspects of life that aid you to grow into a healthier version of you both mentally and physically.

Understanding the Underlying Dynamics of What Causes an Eating Disorder
It is difficult to work on addressing a problematic thought process and affiliated behaviors if we don’t understand why it exists in the first place. The fact that you are seeking help for your eating disorder is the first step in the right direction to taking back the control that you feel you have lost in relation to this ongoing self-destructive cycle. Once you gain the skill set to recognizing and understanding the triggers of this you will be able to learn how to interrupt the undesired behavior which can be taught to you through your therapy sessions.

Seeking Treatment for an Eating Disorder is a Very Effective Approach
According to the Anorexia Nervosa & Related Eating Disorders Organization, the recovery rates from such disorders is at least 60% and they maintain healthy eating habits and develop overall better relationships with food which clearly impacts both their physical and mental health. Many say they feel they are stronger people and more insightful about life in general and themselves in particular than they would have been without the disorder and treatment of such.

Healing from Eating Disorders Requires a Holistic Approach
When you are suffering from an eating disorder it affects your family, loved ones, and your world as a whole. In receiving treatment you will not only learn how to manage your relationship with food but, you will also feel empowered to see yourself in a positive light thus allowing you to improve your relationships with others and obtain the necessary control to take steps to be more successful in all facets of your life. You will be taught how to ask for help when needed and not feel that this attributes to a loss of control in something.

The Arrival of a New Baby Can Bring a Whirlwind of Emotions
The postpartum period can be a whirlwind of emotions and new experiences. While the arrival of a new baby can be such a happy time, it is also a time of significant transition. We may have certain expectations of what life with baby will be like, only to find it is nothing like we expected. Some women find themselves struggling with guilt if they feel tired, overwhelmed, or even sad after the arrival of their new baby. This can be confusing and difficult to articulate to others, which can feel lonely.

Many Women Experience the Baby Blues
Because the arrival of a new baby is such a significant transition, many women experience the “baby blues.” The baby blues can occur within the first couple of weeks of delivery and affect 70%-80% of women, according to AmericanPregnancy.org. During this time, women may be weepy and feel irritable, as well as feel anxious and sad. It is unclear what exactly causes the baby blues, but it is likely due to hormonal fluctuations. Lack of sleep may also be a significant factor in the experience of baby blues.

For Some Women, the Baby Blues Can Lead to Postpartum Depression
According to the National Institute of Mental Health, 15% of women experience postpartum depression. Hormonal shifts, as well a lack of sleep can contribute to the symptoms of postpartum depression. Sadness and anxiety, as well as sleep disturbance (unrelated to the baby’s sleep schedule), are symptoms of postpartum depression. It is also possible women with postpartum depression may experience anger, may withdraw from friends and family, and may doubt her ability to care for the baby. It is important to keep in mind that postpartum depression may also range in severity, so some women may also have thoughts of harming herself or the baby. These symptoms can make it difficult to form a bond with the baby.

Things Can Get Better! Therapy is an Effective Treatment for Postpartum Depression
The postpartum period already feels busy and tiring at times, so any of the above experiences can certainly complicate the experience of a new baby for the mother. Feelings of shame and guilt for experiencing any of the above symptoms may prevent some women from sharing their experience with a loved one or seeking help from a healthcare professional. Talk therapy has shown to be beneficial in helping mothers to understand the thoughts and feelings they are experiencing, as well as to learn methods of coping in order to lessen the symptoms discussed above.

About Insight Therapy

Insight Therapy is a professional mental health private practice located in Champaign - Urbana. Insight Therapy offers individual therapy, couples counseling, family counseling, and professional mediation services to clients of all ages and issues.

Contact Information

Insight Therapy, LLC
3362 Big Pine Trail
Suite A
Champaign, Illinois 61822

Phone: (217) 383-0151
Fax: (217) 633-4555

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Practice Areas

Depression, Anxiety, Trauma, Addiction, Couples Counseling, Eating Disorders, Sexual Abuse Survivor, School Anxiety, Women's Issues, Relationship Issues, BiPolar Disorder, Personality Disorders, Family Issues, Couples Counseling, Mediation, and more!