Whether we are continuing to shelter in place or whether we are slowly starting to socialize again, many of us remain exhausted and anxious.
COVID-19 is a paradoxical problem. As a human race, we are experiencing threats to our health, access to healthcare, financial stability, and our support network, just to name a few. Our natural response to threat is to activate our Sympathetic Nervous System (SNS), the stress response in the body. Our SNS increases heart rate, causes the release of stress hormones in the body, slows down digestion, increases blood pressure, and increases our sensitivity to the environment. Basically, our SNS is trying to address a threat by readying the body to fight or flee the stressor. You probably know this as the “fight or flight” phenomenon.
Experiencing stressors over a long period of time can keep the body’s SNS activated. This may result in anxiety, depression, fatigue and other medical conditions or disease. This constant need for the body to stay on guard is exhausting.
COVID-19 is paradoxical because one of our most natural ways to soothe ourselves and regulate our nervous system is to connect with others, increasing feelings of safety. However, social distancing (even less restrictive orders) prevents our ability to connect. Social distancing is keeping our bodies safe but preventing us from the relationships that enhance feelings of safety. When we make the choice to relax social distancing restrictions, our brain stays in high alert as we are aware that this increases our risk of contracting COVID-19.
With prolonged SNS activation we can begin to feel tired, sluggish, and sometimes hopeless. We may experience decreased motivation, difficulty concentrating, and physical symptoms of anxiety. We also tend to crave sugary, quick energy foods that ultimately result in another energy dip. Some may turn to alcohol or other substances to self-medicate.
When we are under stress and cannot connect with others, what can we do to help regulate our nervous system?
We need skills to activate the Parasympathetic Nervous System (PNS), which activates the body’s “rest and digest” mode as a counter to “fight or flee.” The PNS brings us back into a state of calm and lets us know that we are safe.
Here are some ways to regulate the mind and body:
- Connect with each other online, specifically with live video sessions. Our bodies know on some level that this connection is different and not the same (which is why it’s more tiring than in-person interactions), but our brains also know this is “close enough” and we can feel acceptance and safety from the connection with others virtually.
2. Activate the PNS through any of the following activities:
- Breathing exercises, such as exhaling longer than you inhale and retention breathing. Check out the Calming Through the Breath and Senses video on our Knowing Yoga YouTube channel for examples.
- Engage in predictable movement. Our bodies like predictability and repetition in movement to soothe ourselves. Create it by scheduling/planning your movements (yoga, cycling, walking, dancing). This time can be as little or as much as you have to devote to it. Even 5 minutes is beneficial.
- Sing or hum. This activates the PNS and is something so simple yet powerful
- Rhythmic activities, such as singing, dancing, and walking with others is incredibly calming, soothing and energizing all at the same time. It requires that we fully participate in the moment, while connecting us with others to feel love, compassion, acceptance, and safety. These types of activities can be done with household members, friends on a virtual call, or by simply moving with an instructor on a YouTube dance or yoga video. You could even go for a walk while talking on the phone to a friend who is also walking.
3. Create a schedule. Predictability calms the nervous system. We need to create a routine while social distancing or working from home in which we do certain activities at the same time each day. Having a time for self-care, for movement, for hygiene, and a predictable sleep schedule are essential for a healthy mind and body.
4. Have goals to work toward or projects to complete over time. Having a task to move your body (grow your garden, start a yoga practice, learn to play an instrument, start a puzzle, bake new things) while also working to achieve a goal will give our brains and body the message of calm and safety. You can start with just a couple of minutes per day. I once started a puzzle and finished it four months later, much to the dismay of my husband who had to constantly look at it on the dining room table! I simply paid attention to it for a minute or two when I had some free time or when I was feeling anxious. Knowing that I could work on something tangible and see an end result gave me a sense of control, when many things at the time were out of my control.
5. Bring novelty back to your life by trying new activities within our social distancing restrictions. Watch different movies, play new games, cook new foods, or try drawing or painting. New experiences keep you grounded to the moment.
6. Make a plan to do something special to give yourself something to look forward to. This doesn’t have to be anything extravagant. Schedule a Saturday afternoon to meet a friend in their driveway and chat. Prepare a special meal or plan a date night at home. Set up an indoor camping adventure in your living room.
Ease into these activities, knowing that you can choose to do one or all of them. Any effort you put forth will allow your brain and body a break from the stress and will help balance the paradox that the pandemic leaves in its wake.
Andrea Cunningham, M.S., LPC-S, CYT