Stress & Anxiety

We have had to adjust to different changes and transitions since the beginning of lockdown, and it has been a difficult task. South Africa has now breached the 200 000 mark with COVID-19 infections.  Most of us have returned to work, meaning we need to be increasingly cautious and mindful of our surroundings, remembering to wash our hands and to constantly sanitise both hands and surfaces. Together with health concerns, people are constantly thinking about job security and the country’s economic status. In addition, some school children have gone back to school, making them vulnerable to the virus.  All of these are factors induce stress and anxiety on even the calmest of people.

We are constantly at the edge of our seats every day as the rate of infections is not only rising, but it’s getting closer to all of us.  Testing Positive for COVID-19 or realising that you were in contact with someone who tested positive, can increase the already present anxiety levels.  The South African Depression and Anxiety Group (SADAG) and SA Federation for Mental Health, recommend these pointers to assist in managing mental well-being, overcoming all this uncertainty and the unknown, during this period and quarantine:

• Be kind to yourself. Some people are better at dealing with uncertainties than others, so don’t beat yourself up if your tolerance for unpredictability is lower than a friend’s.  Remind yourself that it might take time for a stressful situation to resolve, and be patient with yourself in the meantime.

This advice is essential for those who have become infected by the virus. Acknowledge that anyone can get the virus as it does not discriminate.

• Avoid dwelling on things you can’t control. When uncertainty strikes, many people immediately imagine worst-case scenarios. Get out of the habit of ruminating on negative events.
• Reflect on past successes. Chances are you’ve overcome stressful events in the past – and you survived!  Give yourself credit.  Reflect on what you did during that event that was helpful, and what you might like to do differently this time.
• Develop new skills. When life is relatively calm, make a point to try things outside of your comfort zone.  From standing up to a difficult boss to trying a new sport, taking risks helps you develop confidence and skills that come in handy when life veers off course.
• Limit exposure to news. When we’re stressed about something, it can be hard to look away, but compulsively checking the news only serves to wind you up.  Try to limit your check-ins and avoid the news during vulnerable times of the day, for example right before bedtime.
• Take your own advice. Ask yourself: If a friend came to me with this worry, what would I tell him/her? Imagining your situation from the outside can often provide perspective and fresh ideas.
• Engage in self-care. Don’t let stress derail your healthy routines.  Make efforts to eat well, exercise and get enough sleep.  Many people find stress release in practices such as yoga and meditation.

Doing something that helps you to relax and reduce stress levels is important to your health, whether you are well or sick.

• If you are unwell, self –isolating or in quarantine, rest and take in healthy amounts of fluids.
• Maintain a positive outlook. Your attitude and outlook can contribute and affect how quickly you get better and how well you cope during illness, self-isolation or being in quarantine.  You also need to be resilient.  Positivity will also help you cope with the changes we have been forced into by the virus.
• Do not isolate yourself. Connecting with others is also important for our mental wellbeing.  Your options may be of a virtual nature, but these tools and mechanisms can be very effective.  Skype, Zoom, video calls and telephone catch-ups – you may be separated by distance but you can still speak to people and connect with them as you’ve been meaning to.  With almost everything happening virtually, you can even have virtual dinner with friends or even attend a wedding through virtual platforms.  
• Seek support from those you trust. Many people isolate themselves when they’re stressed or worried, but social support is important, so reach out to family and friends.
• Control what you can. Focus on the things that are within your control, even if it’s as simple as weekly meal planning or laying out your clothes the night before a stressful day.  Establish routines to give your days and weeks some comforting structure within the current changes.
• Ask for help. If you’re having trouble managing stress and coping with uncertainty on your own, ask for help.  Psychologists are experts in helping people develop healthy ways to cope with stress.

The current situation is our new normal, and it will remain the status quo for some time.  We need to be able to cope with it and manage it.

You can contact the South African Depression and Anxiety Support Group (SADAG) on 0800 21 22 23 (toll-free number).

To contact a counselor between 08:00 and 20:00 Monday to Sunday, call: 011 234 4837.

“It is not stress that kills us, it is our reaction to it” – Hans Selye.

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