Stress in the Time of Corona
/I started feeling unsettled a few days ago, and by last Friday morning (which seems like a lifetime ago) I could feel the weight on my chest gaining some serious momentum. Of course I knew what had triggered it (!), but I didn’t know why. Maybe it was simply the fear of the unknown. I just knew I was spiraling downwards, and couldn’t focus on anything else.
So I decided to test a number of the calming strategies I preach to others. And during one of these “strategy sessions”, it dawned on me that it might be helpful to share, given our situation.
Cortisol and our immune system
Basically, my body had gone into “fight or flight” mode… a state of high anxiety signalling high cortisol levels (usually paired with high blood sugar levels). There are a number of repercussions relating to these two things, but the biggest one for me was the impact it could have on my immune system. The more stress on ones body (in this case psychological), the more our immunity goes down.
Now I’ll be honest - you will see below that it took me a while to figure things out, and that’s part of what I wanted to share. Different things work for different people. And sometimes you have to throw everything at it until something sticks. In other situations, it's a combination of things that eventually (hopefully) work.
These strategies are all supported by studies with respect to their effectiveness, and although some work in the short term, they are all ultimately practices you might want to consider engaging in on a longer term basis… at least the ones that resonate with you. Think of them as lifestyle changes.
Meditation
The first thing I did was meditate. Three years ago I would have scoffed at this idea. But the fact that some days I honestly feel I suffer from undiagnosed attention deficit disorder, as well as serious sleep challenges, meditation has been one of the best things for me. And I always say – if I can do it, anyone can do it.
If you are at all interested in trying, listen to this YouTube clip (I apologize for the swearing in the intro - that Joe Rogan!). If you are short of time, just listen from 21:20 to 23:10. Otherwise, listen from 10:28. It's Joe interviewing Sam Harris and Dan Harris - both individuals heavily involved in the meditation field. In the most basic terms, mindfulness meditation isn’t about notthinking, it’s about being able to bring yourself back to the present when you do start thinking. And then not beating yourself up over it. Because thoughts are inevitable.
I've included a list of meditation apps at the end.
Having said all that – I didn’t feel any better afterwards! Hey – some meditation days are better than others.
Breathing exercises
So I did a breathing exercise. There are so many options, but often I am a bit lazy and do the most accessible type, belly breathing (also known as diaphragmatic breathing). Basically, sitting or lying down, deep breathing into your belly (rather than your lungs), with your hand on your abdomen to make sure your belly rises and falls.
Doing this a few times daily can literally move you from fight or flight (high cortisol) mode, into rest and digest, supporting your immune system. It’s also great to do before eating if you are feeling anxious, as it helps with digestion and ultimately increases nutrient absorption - again, enhancing immunity.
Another method is Dr. Weil’s 4-7-8 breathing technique. I will often do this just as my head hits the pillow at night, and/or when I wake up in the middle of the night.
Net net - I was feeling a bit better, but definitely not in a frame of mind to sit at my desk and get anything done.
The importance of early morning sun
So I put on my walking shoes. It was 7:45am – I had planned to do a workout late in the day but realized that I needed something now. I also knew that being outside for at least 30 minutes during the first two hours after the sun rises can have a very positive effect on resetting ones circadian rhythm. It helps reset our cortisol levels as well as helps us sleep better in the evening. In other words, those first rays are hugely restorative (IMPORTANT: don't wear sunglasses if you are out in the first part of the morning, at least for the first 30-40 min. Click on this link for a full explanation).
The healing effects of walking in nature
I chose to walk through Mount Pleasant cemetery, surrounded by lots of trees, in an attempt to do some forest bathing (don’t fret - my clothes were on!). Better known as shinrin-yoku, it's described in detail in The Nature Fix, an excellent book about the healing effects of nature, including decreasing stress and strengthening our immune system. Many studies have been done that show an actual increase in our body’s natural killer cells, essential for containing viral infections and killing cancer cells. The Japanese lead the charge in this belief, backed up by science, that nature heals.
Movement
No, this wasn’t a rigorous walk, but it didn’t matter. My body was moving, I was outside in the fresh air and it was making me happy… three things that help reduce stress.
Now I know it’s presumptive of me that people have the flexibility to go out for an early morning walk, especially before work. Further, people don’t often have the luxury of going out for walks when they need it most – during their busiest, most overwhelmed states. This is where a bit of creativity and flexibility comes in.
Can you walk (or cycle) to work instead of taking the subway? Especially now, if you aren't working from home yet. I can’t tell you the number of people I’ve spoken to whose walk times would be almost identical to their commute times (without the angst of whether the subway is going to have any slowdowns or not). Or perhaps you could get off few stops early? What about driving? Any chance of parking a bit further away and walking the remainder?
Janet Omstead's The Play Book is a great resource on how to creatively incorporate movement into our daily (busy) lives.
Connectedness
So, I’ll be honest – I was definitely feeling a bit better after the walk but I hadn’t gotten to the bottom of my angst – I’d meditated, done some breathing, walked in nature, experienced the morning sunlight – and still not much progress. Until I walked into a coffee shop…
Warmth, people sitting and chatting, respecting the one metre rule, music in the background. Simply, life as usual. The weight on my chest completely disappeared. And I realized what I was missing - human contact. I had been working at my desk, getting hourly updates from my husband on the state of things wrt the virus, and my negative thoughts were taking over.
Sadly... that was on Friday. Based on todays news, I'm not sure the coffee shop fix is realistically available to us. So what can we do to maintain human contact? Two ways immediately come to mind:
1. Go for a walk - either with a friend and respecting social distancing, or, chatting on the phone while you are walking. Am I being irresponsible suggesting going for a walk with someone? Perhaps - it's hard to tell with these constant updates. But so far I haven't heard that we are banned from going outside and getting fresh air! Just do all the precautionary things that you are being told to do every time you leave the house.
2. Turn to technology - I can't believe I actually am suggesting this! But, desperate times call for desperate measures. I'm specifically referring to platforms such as Facetime, Zoom GoToMeeting, Skype, etc - anything where we can actually SEE the other person's face. There is something about facial contact that truly gets to the core of being connected, and it's the next best thing to being side by side.
What am I doing today? Going for a walk right after I post this :). For me, right now, I need connection. But you might crave something else. Whatever it is that will bring you peace of mind in these stressful times, know that your health depends on it.
Happy thoughts,
gillian x
*with credit (and apologies!) to Gabriel Garcia Marquez
Meditation app suggestions:
Calm
Headspace
Ten Percent Happier
Waking up
Insight Timer (free!)