The Official Publication of the Rotaract Clubs of Rotary International District 3810
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Ways to Cope with Stress and Anxiety During the Pandemic by Nate James Tayag Rotaract Club of San Antonio de Padua
The COVID-19 pandemic has raised mental health concerns in different places around the world. The stress and anxiety caused by the pandemic can affect different people in different ways. It’s important to understand that you cannot control anxiety from occurring. What matters is learning how to respond to anxiety helpfully, so that you don’t get carried away by it. Here are some ways on how we can cope with stress and anxiety
The THINK Technique
Time Management
True? – Is this thought 100% true? If not, what are the facts, and what is opinion? Helpful? – Is paying attention to the thought useful to me or others? Inspiring? – Does the thought inspire me or does it have the opposite effect? Necessary? – Is it important for me to focus on the thought? Is it necessary to act on it? Kind? – Is the thought kind? If not, what would be a kinder thought?
• Create a daily routine. • Rank tasks and responsibilities in their order of importance. • Match a specific task with a designated time when to accomplish. • Don’t forget to include short breaks in between tasks. • Reward yourself for accomplishing your daily goals. • Make time to unwind. Set a time for activities that you enjoy and relax.
Breathing Clouds Meditation To begin, close your eyes and focus all your attention on your breathing. Draw air from the belly. Try inhaling through your nose and exhaling through your mouth. Visualize the air that you breathe in as being clean fresh air, pure and energized air, like a white puffy cloud. Now, as you exhale, visualize that the air leaving your body is dirty, hazy air, which symbolizes all your stressors, frustrations, and toxins throughout your mind and body. With each breath you take, allow the clean fresh air to enter and circulate and invigorate your body, while the expulsion of the dirty air helps rid your body of its stress and tension.
Take care of your body • Rest is a moral obligation. Getting enough sleep helps you function well throughout the day and reduce stress. • Get regular exercise. • Eat healthy and balanced meals. • Avoid excessive alcohol and drug use.
Get Connected • Talk with people you trust about your concerns and how you are feeling. • While physical distancing measures are in place, you can make use of social messaging apps, video calls, and phone calls to reach out to your friends and loved ones. • Call your health provider if stress gets in the way of your daily activities for several days in a row.
