The current outbreak of COVID-19 can be causing many of us increased anxiety and stress. It is not uncommon to be feeling overwhelmed at a time like this. Here are some things to help you to decrease feelings of anxiety and stress:
Practice meditation and breathing exercises
Meditation can give you a sense of calmness, peace, and balance that can benefit both your emotional well-being and your overall health. Click the link to the Mayo Clinic’s website for a guide to meditation https://www.mayoclinic.org/tests-procedures/meditation/in-depth/meditation/art-20045858
Diaphragmatic breathing
Begin laying on your back. Place your right hand on your stomach and the other on your chest. As you breathe in, your stomach should rise. As you breathe out, your stomach should fall. Your chest should remain still the entire time. Your focus should be solely on your breathing. If your mind starts to wonder, gently guide your focus back to your breathing. Work on this for a few minutes.
Try some gentle yoga and stretching
Yoga is a mind and body practice that may help you achieve peacefulness both mentally and physically. Yoga can help you relax and manage stress and anxiety.
Forward fold (Uttanasana Variation)
Begin standing with your feet together. Exhale as you bend forward at the hips. Bend your elbows and hold on to each elbow with the opposite hand. Option to bring your hands to the floor if comfortable. Do not lock your knees. With each inhale and exhale work on straightening the legs to deepen the stretch. Inhale as you slowly come back to standing position.
*Photos obtained from StriveHub, a product of WebPT
Child’s pose (Balasana)
Begin kneeling with your legs tucked underneath you, knees apart, and your bottom resting on your legs. Place the palms of both hands in front of you (shoulder width apart) and slowly move them away from you until you feel a stretch. Hold the stretch as long as comfortable.
*Photos obtained from StriveHub, a product of WebPT
Cat/Cow (Marjaryasana/Bitilasana)
Begin on your hands and knees with your hands directly below your shoulders and your knees directly below your hips. Arch your upper back as much as you can while bringing your head toward your chest. Embrace the stretch. Return to starting position, and immediately arch your lower back so that your stomach comes toward the floor while simultaneously raising your head. Embrace the stretch.
*Photos obtained from StriveHub, a product of WebPT
Corpse Pose (Shavasana)
Begin by laying on your back. Allow your whole body to relax. Close your eyes and breathe gently in and out through the nose. Use your breathing to relax while you lay here as long as you like. Option to place your right hand over your heart and your left hand on your belly to feel your breathing.
*Photos obtained from StriveHub, a product of WebPT
Neck and postural stretching can help decrease tension headaches caused by stress. Click the link to the video below in which Jocelyn Bakaj, PTA demonstrates some exercises that can help relieve tension headaches.
https://atlastherapy.com/blog/post/tension-headache-exercises
Get outside!*
Cardiovascular exercise boosts endorphins, which can reduce stress hormones. Take a walk, ride your bike, or go for a jog.
Explore nature and get some fresh air!
DCNR's Bureau of State Parks has blossomed into one of the largest state park systems. DCNR has extended the closure of Pennsylvania state park and forest facilities until April 30, 2020, to help slow the spread of the COVID-19 virus. However, the public will still be able to access trails, lakes, forests, roads, and parking areas for passive and dispersed recreation, such as hiking (“alertdetails”, 2020).
*Keep in mind social distancing practices of 6 feet apart while spending time outside of your home.
Stay connected with friends and family
Technology has become such an essential part of our lives. It helps us stay connected even in times like this, when it’s safest to keep our physical distance. We have the opportunity to stay connected through phone calls and text messages through our cell phones. We can even connect through video chats, online messaging, and sharing pictures and videos through social media apps and websites.
Use video chat through a social media platform or related app to have a virtual game night or do a home workout with a friend!
Share photos of how you’re keeping active during this time
Use the hashtag #stayingactivewithatlas to show us what you’re doing to keep active and stay connected!
References:
A beginner's guide to meditation. (2019, September 18). Retrieved March 23, 2020, from https://www.mayoclinic.org/tests-procedures/meditation/in-depth/meditation/art-20045858
alertdetails. (n.d.). Retrieved March 23, 2020, from https://www.dcnr.pa.gov/Pages/AlertDetails.aspx
Tension Headache Exercises. (2018, January 18). Retrieved March 23, 2020, from https://atlastherapy.com/blog/post/tension-headache-exercises
