The ongoing social distancing and lockdown due to Covid-19 have caused a noticeable spike in stress and anxiety across all demographics of society. Concerns about safety, health and finances, loneliness and isolation due to lockdown and quarantine, and general unease about the future are some common sources of anxiety.
Additional cause of anxiety also stems from the feeling of things being out of our control. Dr. Fae Frederick, a licensed psychologist currently based in Ho Chi Minh City, shares that the general feeling of being stuck and inability to change the situation has led to a new level of chronic situational stress. This pandemic has added another layer of anxiety on top of the everyday stress from personal, work, to home life. If you are experiencing stress and anxiety, know that you are not alone, and be reminded that it’s okay to not be okay.
Below are 8 tips for coping with stress and anxiety. We hope these self-care tips are useful to you in these unprecedented challenging times.
1. Practice Self-Compassion
Self-compassion is recognizing and accepting your current state of emotions. According to Paul Gilbert of Compassionate Mind Foundation, ‘instead of finding fleeting ways to feel better, self-compassion is readiness to engage with pain at its source’. This means becoming conscious of your triggers and how you react to them. We all have an inner self-critic so instead of being hard on yourself, give yourself compassion, recognize that you are not alone in this experience and that each of us experience different degrees of anxiety and worry and we all cope differently. Refer to this link on how to practice self-compassion.
2. Take a Deep Breath
Stress and anxiety can throw your nervous system out of balance. Practicing relaxation techniques such as deep breathing, meditation and yoga can help relax the body return to a state of equilibrium. When people are anxious, they tend to take rapid, shallow breaths that come directly from the chest. This type of breathing, called thoracic or chest breathing, causes an upset in the oxygen and carbon dioxide levels in the body resulting in increased heart rate, dizziness, muscle tension, and other physical sensations. Try these breathing techniques to help calm the mind while also learning how to breath efficiently.
Slow Breathing to Relieve Stress
Breathing Exercises during Covid (Vietnamese)
3. Practice Meditation
Research have shown that regular meditation can help reduce symptoms of anxiety, depression and insomnia, and can even reduce blood pressure. With the rise of popularity in meditation and mindfulness practices, there are ample books, videos, online platforms, and apps available for self-practice. Some of popular subscription-based apps for guided meditation and relaxation include Calm, Headspace, and Insight Timer.
4. Get Active
Any type of physical activity from walking to running, cardiovascular exercise, sports, dance, yoga can help relieve stress, improve mood, and general quality of life. According to a recent study ‘Move your Mental Health’, three to five 30-45 minute moderate to vigorous exercise sessions per week may offer optimal mental health benefits. Regular exercise increases the brain’s production of endorphins, known as ‘feel good’ neurotransmitters which people often experience after exercise. Additionally, regular exercise possibly plays a role in reducing depressive symptoms.
Due to social distancing and lockdown, fitness centers, yoga and dance studios, have moved online offering group classes and private instructions. There are also many types of free workouts available on Youtube. With easy access to online workouts, you can exercise anytime that’s convenient for you and anywhere, even when you are traveling. Refer to our article for some recommended online workouts.
5. Nourish Your Body & Mind
Did you know that under acute stress, our brain requires 12% more energy? This explains why we crave sugar and foods high in carbohydrates like pasta and cake because it gives a quick boost of energy. Consuming refined carbohydrates and sugars are known to cause fluctuations in mood and energy which can worsen your anxiety, in addition to increasing the risk of lifestyle disease such as diabetes, high blood pressure, to name a few.
When craving chocolate, instead of a milk chocolate candy bar, try foods or drinks that contain pure cacao like dark chocolate or a cacao drink. Pure cacao (or 80% dark chocolate) have high levels of polyphenols and flavanols which are responsible for boosting mood and improving calmness and contentment. And instead of reaching out to a bag of potato chips, try snacking on raw nuts like almonds, cashews, walnuts which are high in Omega-3 fatty acids and may help prevent and reduce depression and anxiety.
6. Do Something Fun & Creative
Engaging in creativity, discovery, learning, and play helps promote a healthy mind and emotional balance. Choose activities that bring you joy whether it through a physical activity like dancing or cognitive stimulation such as learning a new skill. There are also crafts and hobbies that have a calming effect such as pottery-making, painting, and knitting. Some research studies have concluded that engaging in creative activities can increase positive emotions, lessen depressive symptoms, reduce stress, and decrease anxiety.
Since social distancing, many activities and classes have moved online. You can try searching in Facebook groups or Google local search for activities that interests you. Here are some ideas for events and classes to keep your mind and body active.
- Udemy Online Courses (English) offers a wide-array of courses for reasonable price
- TicketBox has listings for local events and workshops
- My Thuat Bui offers online art classes (Vietnamese)
- La Danza Saigon offers variety of online Latin dance and movement classes
- The DanCenter offers a wide range of dance class for children and adults
7. Get Plenty of Sleep
There is a strong correlation between sleep and mental health. Sleep plays a critical role in health just like eating and exercise. Sleep allows the body to repair and the brain to process information. Sleep deprivation can lead to depression, stress, and anxiety and for healthy people can make coping with anxiety and stress more difficult. For improve sleep, consider limiting naps, avoiding caffeine in the late afternoon and evening, and turning off television or screen time on your phone at least 30 minutes before bed time. If anxiety and stress is the cause for your sleep disorder, you may want to consider seeking medical advice or speak to a counselor.
8. Seek Professional Help
If you are experiencing prolonged anxiety and depression, you may want to consider speaking to a counselor or therapist for professional advice. For more information, refer to our Mental Health Service Guide in Vietnam.
