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. 

Anxiety is a common emotion, and most of the time you're anxious for a specific reason. When you're fearful, your heart rate speeds up, your blood pressure rises, and your heart beats faster. But sometimes anxiety is an almost everyday occurrence. You may wake up apprehensive and fretful in the morning, or it might come on later in the day with no apparent reason why. If these episodes are persistent, this can be a sign of an anxiety disorder.

Anxiety disorders are classified into different types. So, it's not enough to say you have an anxiety disorder. The type you have can make a difference for treatment. Let's look at the five types of anxiety disorders that psychiatrists and psychologists recognize.

Panic Disorder

One of the most common types of anxiety disorder is called panic disorder. People who have this form of anxiety experience symptoms of anxiety that often come on suddenly and out of the blue. The symptoms can be physical in nature, like a rapid heart rate, palpitations, difficulty taking a deep breath, lightheadedness, dizziness, and sweating. Some people also experience psychological symptoms like feelings of unreality and fear that they'll collapse on the floor unless they get help. It's not uncommon for people with panic disorder to think they're having a heart attack. In fact, emergency rooms frequently see people with panic symptoms that resemble a heart attack.

Obsessive-Compulsive Disorder (OCD)

Obsessive-compulsive disorder (OCD) is another form of anxiety. The obsessive component of OCD refers to the tendency to have repeated unwanted thoughts that cause anxiety. For example, some people with obsessive-compulsive disorder become fixated on germs and being exposed to them, or may develop an obsession with not stepping on cracks on the sidewalk.

The compulsive component refers to the behaviors they do to keep their anxiety under control. For example, the person with an obsession with germs might wash their hands repeatedly and focus obsessively on staying clean. An individual obsessed with not stepping on cracks in the sidewalk will keep their attention focused on the ground so they can avoid them. People with this form of anxiety channel their fear and worries to specific objects or behaviors and behave compulsively to keep that anxiety in check.

Social Anxiety

Social anxiety is sometimes referred to as a social phobia. People with social anxiety experience extreme fear, worry, and anxiety when they're in a social situation. Before a social event, they may experience extreme worry and distress because they fear they'll do something stupid or people won't like them. Social anxiety can be focused, for example, a fear of parties in particular, or more generalized, fearing any type of social function.

Post-Traumatic Stress Disorder (PTSD)

Post-traumatic stress disorder (PTSD) is triggered by a traumatic event. The person with PTSD can't mentally overcome or let go of the trauma they experienced and may relive the events in their mind. At times, something in their environment can trigger a memory and they develop extreme anxiety. Examples of events that can cause post-traumatic stress disorder include weather disasters, being a victim of violence, fighting in a war, or being involved in an accident. For a psychiatrist to make this diagnosis, the symptoms need to be present for at least one month. 

Generalized Anxiety Disorder

Generalized anxiety disorder is the most common form of chronic anxiety. If anxiety is long-standing and doesn't fit into one of the categories above, it's usually generalized anxiety disorder. People with this condition feel anxious much of the time and usually can't identify a specific trigger for their anxiety. They tend to worry chronically and without a specific trigger. Health care professionals usually diagnose generalized anxiety disorder if symptoms are present for at least six months. There is a genetic component to generalized anxiety disorder, as it's more common in certain families, and women are more prone to it than men. In fact, generalized anxiety is twice as common in females.

The Bottom Line

As you can see, chronic anxiety isn't a single disorder. It can be of various types, but only a psychiatrist is trained to make a diagnosis. Fortunately, there are therapies that can help, including cognitive and behavioral therapy by a licensed psychologist. However, there are strategies people can do at home like deep, controlled breathing exercises, meditation, self-hypnosis, mindfulness, and guided imagery.

References:

Medscape. "Posttraumatic Stress Disorder"

HHS.gov. "What are the five major types of anxiety disorders?"

National Institute of Mental Health. "Anxiety Disorders"

The changing seasons affect your family much more than you may realize. Shorter days, less daylight, and dreary weather impact physical and mental wellbeing. Simple changes in the way you manage your meals, home interior and daily activities will make this winter a healthier, more comfortable, and happier time for the entire family. 

Here are three very effective, low-cost ways to help your family beat the blahs, stay healthy and feel better this winter. Addressing both physical and emotional health, these simple and inexpensive ideas are powerful because they directly focus on the reasons winter can harm your family. 

Why Winter Is a Tough Time

Cold, dreary weather is tough on your body and mind. It's important to protect your family's physical health during winter because colder, wet weather and exposure can weaken your body's immune response.  Winter is also a time with more flu and cold germs around.  

Shorter days, less light, and gloomy weather; all ingredients in the recipe for the blahs. There's less spring in everyone's step, fewer smiling faces, and a general sense of just, blah! The scientific name for winter blahs is Seasonal Affective Disorder, SAD. Symptoms include loss of appetite, general sadness, poor sleep, and tiredness. Some people experience feeling anxious or irritable. If you see these warning signs in yourself or family members, there are simple solutions available. 

Here are three effective tools for keeping your family healthy and free of the blues this winter. This year, fight the blahs with powerful technology, good nutritional resources, and activities to lift spirits and create cheer. Here's how to start.

Use Food, Fun, and Cheerful 

From ages past to today, wise mothers know that proper nutrition is a powerful weapon in the battle against winter ills and the blahs. Cold germs and viruses replicate easier cold weather, so maintaining a healthy immune system is key. Good lighting, wonderful food, and healthy activity elevate the mood and promote the release of endorphins.  

One: Celebrate Fresh

Make the most of seasonal winter vegetables and fruits. Keep fresh fruit on the table and add cut-up fruit and fresh vegetables to lunchboxes and the dinner table. Balanced nutrition, including healthy seasonal veggies, does not have to be boring. You have a wide range of tasty soups, stews, and casserole recipes waiting just a mouse click away. Get creative, maybe even engage the kids to help in preparing the food. You can ensure that meal time is healthy and memorable without spending hours in the kitchen.  

Two: Make Dinnertime a Special Event

Nearly everyone loves chili. Make it extra tasty and healthy by adding finely chopped carrots, diced bell pepper to the mix. They add extra nutrients while hiding nicely in the dish. Turn the meal into a fiesta by surrounding the pot of chili with tasty melted cheese made with small corn tortillas, nachos, and black bean refritos.  

This kind of meal is very flexible, so use your imagination. Find interesting new recipes to try. There are many chicken, turkey, and vegetarian alternatives, and hearty stew and soup recipes packed with healthy nutrition. The key factor is making dinner time interesting and fun and healthy.  

Your crock pot and instant pot cooker will be great time savers, here. Try different themes for different days. Have a build your own sub sandwich bar loaded with healthy breads, meats, sliced veggies, and cheese. Meatloaf is another great place to put some hidden nutrition and is a good option for working with your fussy eaters.  Just use your imagination; the entire family will benefit. 

Three: Fight the Blahs with Activity

Giving people something to look forward to is a great way to combat Seasonal Affective Disorder. Exercise, activities, and fun go a long way towards lifting the spirits. Family nights, light exercise and just trying to stay stimulated will go a long way towards beating the blahs. 

Get outside. Unless the weather is brutal, getting out is mood lifting even on cloudy days. Physical activity stimulates your body to release endorphins. These natural chemicals elevate mood and lessen sensitivity to pain. Exercise also stimulates the mind as you watch your surroundings during a walk.  

If the weather is too bad for a hike, visit a museum for a stroll or have fun at home with games like toss across or active gaming with dance or bowling with your Wii. Games of any kind are good for lifting spirits and getting the kids engaged. Lively games like Risk or Monopoly encourage critical thinking and strategy skills. Again, the point is being engaged to create healthy good feelings to overcome seasonal depressed feelings. 

Four: Fight the Gloom with Technology

Less daylight during the winter months is a problem. Battle the blahs with low-cost technology this year. Something as simple as changing the ‌light bulbs you use can have a big impact on your family's health and wellbeing. Here are two effective options to consider. 

White natural light from the sun enhances mood and provides a host of health benefits. Natural light combats seasonal depression, stimulates vitamin D production and promotes healthy sleep.  

If your windows don't let in enough natural sunlight, try installing daylight LED bulbs. Look for them in any local big box or hardware store for between $5 to $10. Another option is placing daylight simulating light therapy lamps around the house for greater impact. It's a good option but can be more expensive. Look for these lamps online and on Amazon. Prices range  from around $40 to $150.  

Seasonal depression is something you can do something about. This year, face it with a little ingenuity, wonderful food, and active family fun for smiles all round.

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.