COVID Stress Busters

Published by Mary Switala on

Stick to a Routine!

Maintain some structure during the quarantine days. This is so important. The key is to try your best and when the day is done, it’s done. Try to stick to a schedule – make sure you wake up and go to sleep around the same time and eat healthily.


Remember to breathe!

Breathing exercises are helpful for anyone dealing with anxiety. Inhale slowly and deeply through your nose while keeping your shoulders relaxed. Exhale slowly through your mouth. As you blow out, purse your lips slightly but keep your jaw relaxed. Repeat this exercise for several minutes.


Eat Healthy!

When you’re feeling stressed, it can be hard to pass on sugary donuts or salty food that are not good for you and will ultimately make you feel worse. Eating a balanced diet that’s comprised largely of fresh, whole foods improves mental well-being and brain health.


Power Nap!

There is great power in a well-timed nap! While you should not rely on naps to repair the damage done by inadequate sleep or chronic sleep deprivation, naps can invigorate your energy levels and improve your mood. Naps can recharge your personal energy battery, boosting alertness and increasing your midday focus. Keep your power naps to 10 to 20 minutes because you’ll stay in the lighter stages of sleep and not wake up feeling groggy.


Music calms the mind and soul! 

Take a break and listen to calm music which has a positive effect on the brain and the body. It can lower blood pressure and reduce cortisol, a hormone linked to stress. 

Listening to nature soundtracks works too—turn on the sounds of a waterfall or rainforest. Focusing your mind only on serene sounds can help clear your thoughts. 


Get some Exercise, (even if it’s a tiny bit)

Keep it moving! Doing a couple of simple stretches or taking a brisk walk can get the blood pumping and offer immediate relief in a stressful situation. When you move around, your body releases endorphins which can improve mood right away.


Get some sun!!

Sunlight and darkness trigger the release of hormones in your brain. Exposure to sunlight releases serotonin, which is linked to boosting mood and helping a person feel calm and focused. 

Without enough sun exposure, your serotonin levels can dip. Being out in the sun is proven to make you healthier not just emotionally, but physically as well.


Get organized!

Yes, cleaning can make people feel less anxious. Cleaning provides relief from clutter. When you keep your things neat and organized it can also clear the mind as well. By keeping everything neat and in its place, it can help you feel more in control. If you incorporate mindfulness into your cleaning it can actually be a form of meditation!


Mary Switala

Mary Switala

Mary Switala, NPP is a Board Certified Psychiatric-Mental Health Nurse Practitioner specializing in medication management. She has been working with psychiatric patients for the past 8 years and focuses on using a holistic and integrative approach to diagnosing and treating mental health conditions.

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