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Lower Your Stress Level in as Little as One Minute

Written by Dr. Sharon Webb

Weary from stress and multiple emotions experienced during the COVID-19 pandemic, many people are looking forward to the holidays. However, Christmas celebrations will probably look different this year as families strive to keep everyone healthy.

Changing traditions could lead to more feelings of anxiety. Let’s look at some helpful coping mechanisms, which may reduce the negative impact of stress and anxiety.

Perception is key as we anticipate a potential stressful experience this upcoming holiday season. It is often not just one thing, but it is a combination of things that “pileup” to impact our ability to cope in healthy ways. In addition to “normally” expected stress from Christmas shopping, additional event planning, and possibly traveling, the uncertainties of COVID-19 implications on health and holiday events may elevate levels of stress and anxiety.

Anything learned can be unlearned. Thus, ineffective thoughts and behaviors for dealing with stress and anxiety can be replaced with learned healthy strategies. We can retrain our brains to think positively—cognitively process things in a different way, which will influence how we respond to changes and uncertainties during this Christmas season.

In addition to perception, it is also important to have realistic expectations, recognizing what we can and cannot control. We often create or exacerbate our experience of stress from unrealistic expectations and demands we place on ourselves. I encourage you to offer yourself the same grace you would offer to others who are navigating the holidays through these uncertain times.

Getting enough rest, exercise, and proper nutrition are commonly known to help decrease feelings of stress, but there are additional tools that can be added to our daily routines to minimize stress and anxiety (i.e. prayer, meditation, yoga, mindfulness exercises, etc.) A common excuse for not practicing wellness is, “not enough time,” but following are some ideas for how to manage stress in healthy ways within small amounts of time:

• One minute (stretching, grounding exercises, petting a dog or cat)
• Five minutes (breathing exercises, journaling)
• Fifteen minutes (chatting with a supportive friend or family member)
• Thirty minutes (reading a book, watching a funny TV show, taking a walk, exercising)

If self-identified stress is mild to moderate, practicing any of the above strategies can help you to successfully cope and overcome feelings of stress and anxiety. If you believe stress to be at a moderate to severe level, outside help may be needed. In some cases, professional intervention may be necessary through therapy and/or medication. You can contact our GWU Counseling Center at (704) 406-4563 for a direct appointment or for referral sources.

Merry Christmas!

Dr. Sharon Webb is an associate professor of the Ă۶ąÖ±˛Ą School of Psychological Science and Counselor. She is coordinator of Clinical Mental Health Counseling Programs for the Main Campus and Charlotte Center. She received her bachelor’s, master’s and educational specialist degrees from Ă۶ąÖ±˛Ą and her doctorate from Walden University in Minneapolis, Minn. She is also a volunteer with the American Red Cross, providing counseling for the military community and serving as the Blue Ridge Piedmont Chapter Mental Health Lead, consisting of 12 counties.

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Take a moment at the start of each day and as needed throughout the day to check in with yourself. Stop what you are doing and take inventory of your thoughts and your actions: 

• What are you thinking about?
• What emotions are you feeling right now?
• What sensations are you aware of—what do you: feel, see, hear, touch, taste, and smell?

Just notice and make a mental note or write it down if you are keeping a journal. 

Keeping a journal enables us to externalize feelings and thoughts, facilitates emotional regulation and helps us from feeling overwhelmed. 

Then give yourself permission to feel what you just observed. That means let yourself laugh and cry and everything in between. Emotional expression is normal and healthy. Suppressing sadness is unhealthy and will eventually come out in unexpected and unpleasant ways potentially as anger or depression. 

2) Take breaks and spend time outside

As state and local officials are encouraging residents to stay at home during the pandemic, most states still enable (and encourage) enjoying the outdoors as long as you maintain a safe social distance.

Get outside! Sunlight boosts positive brain chemistry, wards off depression and helps strengthen your immune system. Spend at least 10 minutes outside every day.

3) Make time for sleep

Focusing on sleep is a natural fit for focusing on self-care. In these times of uncertainty, it can be difficult to unwind, relax, and take rest. Sleep is critical to physical health and effective functioning of the immune system. Create a sleep schedule and limit screen time before bed to create an environment that promotes restful sleep.

4) Take time for exercise

Do for others, but also take care of yourself. If you are not taking some time for yourself daily—at least 15 to 30 minutes—to exercise, meditate and move your body intentionally. You are likely going to become irritable, resentful, and stressed out from day to day. Remember: an empty pitcher never quenched anyone’s thirst.

5) Reach out and stay connected

Humans are social creatures. While we are social distancing, it is imperative to practice social connectivity—or the feeling of closeness and connectedness to a community or group of people. Plan time for video calls with family and friends or create a virtual trivia night with friends.

6) Seek help if you feel overwhelmed

We are here for you. Ă۶ąÖ±˛Ą University Counseling Center provides academic, emotional, social, and vocational support as well as mental health consultation to students. A team of professionals trained in education and counseling help University community members in developing constructive life plans, handling crisis situations, and coping with day-to-day problems. All services provided are confidential and no information will be given to others without the consent of the individual. The University Counseling is located in Tucker Student Center and is open for appointments, Monday- Friday, 8:00 a.m. – 5:00 p.m. For after-hours emergencies, an on-call counselor can be reached by calling the crisis number (704) 406-2599 or University Police at (704) 406-4444.

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