We’re closing in on a year of dealing with the Covid pandemic, and it’s getting really old. If you’re like me, you’ve changed your life, worried about your health and that of your loved ones and had some sleepless nights. So many people have lost so much in the past 12 months, and the stress associated with Covid is a very real part of this pandemic.
These are definitely not normal times, and getting through them demands new levels of coping and resilience. The good news is that there are some useful strategies that can help you manage the stress associated with these unusual days. Here are some suggestions:
-Make meditation your friend. You don’t have to sit cross-legged on the floor and try to empty your mind (unless that works best for you). 
Meditation can also be progressively relaxing each part of your body or picturing yourself in a favorite place. You can also just sit and listen to relaxing music or nature sounds. There are a number of apps to help you with all of this. My favorite is called Insight Timer.
-Engage in activities that you enjoy. During this pandemic, I know people who have started hobbies such as doing jigsaw puzzles, baking, photography and sewing. Chances are that you’re at home more than you’d like to be, and a relaxing diversion can help keep your mind occupied.
-Move your body. Not only does it keep your body healthy, but exercise also boosts the circulation of feel-good neurotransmitters that help calm your mind. So move to a YouTube exercise or yoga video, walk the dog, or just dance it out.
-Sleep is more important now than ever, because stress is really hard on almost every system in your body. Ironically, pandemic-associated 
worry may make getting a good night’s sleep a challenge. To help get better sleep, try to go to bed and wake up at roughly the same times each day. Also, keep your bedroom cool and dark, and step away from any screens (TV, computer, tablet, phone) at least an hour before you go to bed. If you’re simply not sleeping, take a nap during the day, if possible.
-Make connections where you can. I’ve heard from so many friends and acquaintances that the hardest part of this pandemic is not seeing or hugging their children and grandchildren. It’s true that our social lives have been distilled down to small Covid-pods of people with whom we live or feel safe. However, checking in on your neighbor from across the driveway, connecting with your family members by phone or Zoom and having a friendly, masked conversation with the grocery store clerk can brighten both their day and yours.
-Eat to fight stress. It’s common to crave sweets and carbohydrates when you’re stressed or feeling down. However, those are the very 
foods that can make things worse, because they upset the balance of insulin, cortisol, and adrenaline—your body’s stress hormones. A better plan is to opt for small amounts of lean protein and whole grains, combined with lots of fruits and vegetables.
-Control the things that you can. You can’t control the fact that it’s ten below zero and you’re stuck at home. But you can make a delicious pot of warming soup for dinner. You can’t stop this pandemic single-handedly, but you can wear a mask, social distance and wash your hands. Some things are just not yours to control, but that doesn’t mean you’re powerless. You always have choices, even if it’s only choosing how you’ll react to a situation.
-Practice emergency mindfulness. When you’re really struggling with all the “what ifs” in your life and your mind is racing with negative pictures of the future, stop and place yourself in the moment. The easiest way to do this is simple begin with “I am” statements. For example, “I am sitting in my living room” or “I am getting the mail”. This can be a helpful strategy, because most of the time there is no disaster occurring right this second.
-Get outside and get close to nature. There’s a lot of research that documents how spending time in natural settings is relaxing, can reduce your stress and bring down your blood pressure.
The bottom line is that if you’re experiencing pandemic stress, you’re not alone. While there are so many factors in your life right now that you can’t control, there are some solutions. All that’s involved is a little kindness and self-care.
