7 healthy ways to handle stress at home in the time of COVID-19

Has the severity of the coronavirus (COVID-19) pandemic crept into your home in the form of sleepless nights and heated conversations with family members?

Dr. Ronald del Castillo, a professor of psychology, public health, and social policy at University of the Philippines Manila, says it’s common to find ourselves feeling anxious or stressed out during the health crisis.

Luckily, there are many ways to look at stress in a “healthier way” during the lockdown, and Castillo discussed some of them during an online mental well-being session on Friday.

1. Deep breathing

Deep breathing can relax both your mind and body.

Breathe in through the nose for 4 seconds, hold it in for 7 seconds, and breathe out through the mouth for 8 seconds. Castillo says you can do this cycle at least three times.

2. ‘Healthier’ arguments

Castillo shared lots of ways to make arguments between people at home “healthier,” and one of them is focusing on the situation at hand.

“When you do that, you’re more likely to offer a solution,” Castillo explains. “(Say) ‘I feel like I’m the only one doing the dishes,’ as opposed to ‘Oh, you never do anything around here. You’re always lazy.’ That’s different.”

3. Regular sleep

Falling asleep is one thing, but sleeping through the night is another.

Waking up in the middle of the night is normal, but it can be a sign of anxiety and worry. Castillo shared several techniques to allow yourself to fall back to sleep, and they include keeping your hands off your phone.

4. Make a phone call

When was the last time you made a phone call just to talk?

Research shows that making a phone call and hearing a voice on the other end can actually be “very soothing” compared to communicating with somebody through text or chat apps.

Castillo also stressed that social distancing does not mean emotional distancing. “We should be in touch with colleagues, with people in the field, and with our loved ones.”

5. Journal writing

Journal writing can help reduce stress and anxiety. If possible, Castillo would recommend writing something down every day with an actual pen and paper.

“If you’re new to writing, I highly encourage building up to it. Maybe a few words next week. The week after that, maybe a few sentences, and the week after that, a paragraph, or something like that,” he says.

6. List three things you’re grateful for

“When we write things down, it helps us stay motivated especially when things are particularly stressful,” Dr. Castillo explains.

“This reminds us of the progress we have made in a day in any part of our life.”

7. Write down one positive experience in the last 24 hours

“Especially in the last two months ... It’s common to think of negative things but, again, if you put too much attention to focusing on the negative experience we forget that good things happened,” Castillo explains.

“Writing it down allows our mind to relive the moment,” he adds. – RC, GMA News