When an external stressor occurs it can feel like a huge change in our lives. Usually anxiety increases. We may not know how the external stressor will go or when it will change or even end. Being in the unknown about how an external stressor will turn out can increase anxiety.
This can lead to an increase in physical tension or tightness, worry and fear, anxiety about the future, loneliness and isolation. All of this can trigger feeling unsafe and ungrounded. You may experience a range of common reactions such as insomnia, difficulty concentrating, worrying, and irritability.
Here are seven helpful ways to reduce tension and cope during a stressful time.
Remember to breathe and take some deep breaths. Take a few simple breaths in through your nose and out through your mouth (gently in and gently out) when you wake up and throughout the day. Try breathing in and counting up to 4 (1-2-3-4) and breathing out and counting down to 1 (4-3-2-1). Taking 5-10 minutes to focus on breathing can help to ease muscle tension and restore energy.
Preserve your normal routine and the routines of those in your home. Keep to a regular sleep schedule, schedule meals, and, within reason, organize your days.
Practice self-care by being kind to yourself. It is more helpful to do the best you can and not impose harsh self-criticism.
Get outside daily. Take a short and brisk walk. Even if it is raining and cold, walk outside for a few minutes with a jacket and an umbrella. Take a minute to notice flowers and trees in bloom or the sounds of being outside. Ground yourself with these mindfulness questions: What sounds do I hear outside? What do I smell? What colors are the flowers and buds?
Stay in touch with family, friends, co-workers, and neighbors. Initiate a text chain or call someone. Organize a group Zoom meeting, or Skype or FaceTime. You are not alone.
Limit news consumption. While it is important to stay informed, perhaps read news online only a few times per day and for limited amounts of time. Stop reading or watching the news after a certain time at night. Refrain from the scapegoating of certain ethnic groups.
Contact your therapist to talk, and seek professional help from a trained psychotherapist. Help is widely available via video and phone. Talking helps and reaching out during a challenging time can be a source of strength.
Get help
Pamela Kelberg offers support and help for individuals and couples suffering from infertility. Call now to learn how we can help you, or to learn more about our support groups, or just fill out the contact form and click Send.
