09 Ways to Manage Stress During Pandemic

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COVID-19 is a global pandemic. The outbreak of coronavirus disease (COVID-19) may be stressful for people; it is obvious and normal to have feelings of anxiety, stress, depression, guilt, anger, etc. during a pandemic, crisis, or infectious disease outbreak. So, it is necessary for people to manage stress by thinking positively, good sleep, meditation, exercise, and healthy eating.

Stress and anxiety about a disease can be overwhelming and cause strong emotions (fear, anxiety, stress, etc.) in adults and children. We can adopt various ways to cope with this stress and anxiety. Taking care of your own self, your family and your friends can help you cope with stress.

Outbreaks can be stressful for everyone and everyone reacts differently to stressful situations.

To manage stress and anxiety during a pandemic, we can connect with each other through social media. If you feel overwhelmed or stressed, talk to your local health care worker or counselor. Stress, anxiety, fear can release different inflammatory mediators and chemicals in our body. This can release stress hormones such as Cortisol, ACTH, and Adrenaline, etc. as well which may put our body more vulnerable to disease and infections; so we must adopt some steps to overcome stress and anxiety.

1. Stress Management Techniques: Optimism  

Hope is the best thing to keep life moving. Where there are hope and optimism, fear, and anxiety fade. This is a hard time but this will pass soon. Every new day is the start of a new beginning.

“Every cloud has Silver Lining”

Anyone can manage stress and anxiety with hope and an optimistic approach. Help others also fighting their worries through your motivational and social support.

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So be positive. Nothing remains forever, this time will pass soon, when you are calm and peaceful, your mind sends positive vibes and signals to your body and it also helps in boosting overall body immunity indirectly. “Stay Positive, Stay Safe, Stay Indoor”

2. Stress Management Techniques: Good Sleep

Sleep is an important part of a healthy lifestyle. Get plenty of sleep and rest, it calms and relaxes your body and it also helps to beat back stress, depression, and anxiety. Optimal and good sleep helps to regulate mood, improves brain function, and helps productivity throughout the day. During this period of social distancing, all of us are spending more time on screens.

This increased screen time has a detrimental effect on sleep. It not only reduces sleep time and pattern of sleep but according to National Sleep Foundation, this blue light from our screens suppresses the natural production of melatonin, a hormone that is made by our body to help us sleep. Quality Sleep also boosts immunity, during sleep certain chemicals like cytokines are released from the body which helps the body in fighting against infections and inflammations.

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3. Stress Management Techniques: Meditation

Meditation helps you a lot in overcoming stress and anxiety. During meditation, you have to focus your attention and eliminate the stream of negative and jumbled thoughts that are coming to your mind and causing stress and anxiety. This helps in stress reduction results in enhanced physical and emotional well-being.

Meditation is a simple way to reduces stress, increases calmness, and promote happiness.

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This simple technique practiced for as few as 10 minutes a day can help us in controlling stress, decreasing anxiety, improving cardiovascular health, and achieving a greater capacity for relaxation. Meditation is an ancient way to cope with stress and negativity.

4. Stress Management Techniques: Exercise


Exercise is one of the strongest pillars to get a healthy body. A person must remain active and do some physical activity at home like indoor stretching exercises, weight lifting, muscle strengthening, etc.


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According to the American Association of Cardiology, a normal adult must spend 150 minutes per week of moderate aerobic exercises or 75 minutes of vigorous aerobic exercises or both.


It can range from simple stretching; deep breathing exercises, climbing up stairs, push-ups, squats, skipping, weight lifting, etc. if you are suffering from any health problem consult your health care provider before starting any new exercise plan.

5. Stress Management Techniques:  Healthy Eating

Well –balanced diet helps in relieving stress. Eat healthy foods and drink lots of water. Stress can adversely affect your eating habits and your body’s metabolism. Eating healthy snacks will help to nourish your body and it also helps the body to deal with stress.

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A healthy diet including fruits and vegetables full of vitamins, minerals, antioxidants make your body stable and strong and it gives additionally positive feedback to your immune system. Avoid an excessive amount of caffeine.

6. Rediscover Yourself to Manage Stress

Try to engage yourself in some activity that you love to do like reading a book, painting a new piece of art, trying a new recipe, a new craft, reorganizing your closet, playing a video game, watching a talk show, etc. If you have a home garden or have some indoor plants take care of your plants. Make time to unwind, let you allow yourself to be rediscovered. It rejuvenates and relaxes you and helps to keep you busy and away from worries and stress.

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7. Take Screen Break to Manage Stress 

Hearing about the pandemic repeatedly can be upsetting, don’t watch the news regarding pandemic more than once or twice a day. Put certain limits on your media watch time regarding information about the Covid-19 outbreak. Limit your worry and agitation. If you constantly keep on watching the outbreak news, you are subconsciously engaged in fears. Take breaks from reading, watching, or listening to the news, stories including social media to manage stress.

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Always watch or read news from a reliable source or website or TV channel. Get the facts. Never rely on each and every source. Make sure you are accessing credible sources that you can rely on or trust for information such as the World Health Organization (WHO), the Centre of Disease Control and Prevention (CDC), or a local or state public health agency, etc.

8. Religion & Spirituality to Manage Stress

Religion and spirituality have many benefits for stress relief and overall mental health. It has healing power. It can help you to get your body relieved from stress and to calm your nerves. Whatever religion you follow, it helps you to come out of the state of stress, fear, and anxiety. It gives a person an internal boost, a sense of hope by allowing reliance on GOD.

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9. Get in Touch to Manage Stress

Though we are socially distanced there is a need to get in touch with each other and connect with your family, friends, near, dear ones through virtual communication. Virtual communication could be through telephone, video calls, social media, text messages, emails, or cards. It makes you and your loved ones feel less alone and isolated.

Connect with your dear ones and express your feelings. Talk with your dear ones about your concerns and how you are feeling. Talking or expressing your thoughts is a positive way of relieving stress. Remember sharing is caring so sharing your thoughts and listening to others is a natural stress-relieving therapy and it is a mutual way of calming each other.

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Disclaimer: This article is written for general public awareness and information only. Our website has been reviewed and approved by healthandbeautylistings.org (Publish Health Articles) If you are suffering from any health problem including mental health problems consult your local health provider. All copyrights are reserved. Comments and queries are welcomed at info@livefitpk.com


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