10 tips from Harvard experts on how to reduce DAILY STRESS in the age of COVID-19

Do you recall your life before the COVID-19 pandemic struck? You probably had a lot calmer, organise, and structured existence. Yes, stress - a healthy amount of it - kept us vigilant and active and helped us sail through the pandemic. But are you now facing an unprecedented amount of stress? Here's how to cope.
stretching exercise for joints and muscles

Hunt for ways to laugh, cheer up. Stress is temporary. Do not let it overwhelm you.

Photo : iStock
Before the COVID-19 pandemic crept into our lives, very few people had heard of Wuhan in China where the coronavirus SARSCoV2 contagion is said to have originated from. Now, we live a completely different world - our lives drastically altered after the lockdowns that followed the pandemic and the waves of infectious variants of the coronavirus that have been coming up one after another.
Yes, none of us had signed up for this. Or the losses, the changes, the stress. Maybe you find yourself not handling stress as well as you used to. As we age, our capacity to handle stress also dwindles and as a part of the vicious circle, it affects our immunity.
We need the body’s stress ("fight or flight") response to get us through tough times. Stress is a trigger that helps us prime our mind and body to fight an external threat. When the danger subsides, your body goes back to normal operations. But stress can mess with our body and mind if one gets stressed out frequently.
The constant stress can trigger a chronic inflammatory response in our bodies — the persistent activation of the immune system, and invite many diseases such as dementia, heart disease, and stroke.
Dr Shalu Ramchandani, an integrative medicine specialist at the Harvard-affiliated Benson-Henry Institute for Mind Body Medicine at Massachusetts General Hospital tells Harvard Health that to be able to fight stress well you need to ensure that you get at least seven hours of sleep per day, eat a predominantly plant-based diet, exercising regularly, meditating, and staying socially connected.
Here are some on-the-spot relief stress busters:
  1. Do a relaxation exercise: Dr Ramchandani recommends a basic breathing exercise that is the exact opposite of the strained muscles and tightly wired brain that one experiences during stressful moments. She says her technique is based on findings by Harvard Medical School professor Herbert Benson. Take 10 very slow breaths in and out. Or try an imagery exercise: "Imagine being in your favourite vacation place, maybe the beach or in nature," Dr Ramchandani suggests. "Imagine all the sensations you’d experience there, such as the sight and sound of the waves, the smell of the ocean, and the breeze brushing against your skin. Hold this image for a few minutes and notice the relaxing effect," she tells Harvard Health. It slows your breathing, reduces your heart rate, and lowers your stress hormones.
  2. Stretch your muscles: Chronic stress causes the muscles in the body to be in a more or less constant state of guardedness - making them stay taut and tense for long periods of time. This may trigger other reactions of the body and even promote stress-related disorders. Stretching can help relieve this tension. "While sitting or standing, inhale, raise your arms overhead, lace your fingers together, stretch, release your fingers, and exhale as you lower your arms to each side. Repeat three times," Dr Ramchandani says.
  3. Take a mindfulness break: Sounds like a diversion technique? It can break the chain of oppressive thoughts and bring you into the present. "It could be having a cup of tea and noticing its warmth in your hands, the scent of the tea, and the way it feels going down your throat," Dr Ramchandani says, "Or it could be taking a mindful shower or a leisurely and mindful walk through nature."
  4. Take a brisk walk: Step away from the four walls that hold you away from nature. Take an awe walk. Getting 150 minutes per week of moderate-intensity exercises, such as brisk walking, is important for all aspects of health, including stress management. Dacher Keltner, a professor of psychology at the University of California, Berkeley, reportedly promotes these ‘awesome activities by saying, “It’s hard to think of a single thing that you can do for your mind and body that’s better than a little dose of awe.”
  5. Laugh a lot: Actor Lisa Ray says she watched laughter shows and standup comedy clips when she was battling blood cancer. All of us can do with a dollop of mirth. "Laughter has been referred to as ‘internal jogging’ by Dr William Fry, and may provide a source of healing. It reduces stress hormones and becomes an expression of joy, optimism, and hope," Dr Ramchandani says. Everyone's idea of fun can vary. Make your own playlist. "Watch a movie or TV show that makes you laugh, maybe your favourite episode of ‘I Love Lucy.’"
  6. Move to a quieter place: Noise triggers a stress response in the amygdala, a region of the brainstem. Our amygdala learns, over time, what sounds might signal impending danger. When one is detected, the amygdala triggers a release of cortisol (a stress hormone) and an involuntary startle reaction. If it is logistically impossible to move out of a noisy surroundings, find ways to shut the loud noises out. You may be stuck with noisy neighbours, traffic, or someone in your home or office. Try wearing earplugs or noise-cancelling headphones.
  7. Play soothing music: Music has been used for hundreds of years to restore harmony between mind and body. Scientists now agree that music connects with the automatic nervous system — brain function, blood pressure, and heartbeat — and the limbic system, where your feelings and emotions live. Unlike loud noise, pleasing music can help elicit the relaxation response. "Music therapy can be very powerful for healing, and it is used in medical settings for everything from cancer treatment to recovering from COVID-19," Dr Ramchandani says. "But you need to be present and engaged in the sounds you’re hearing. If your mind is wandering to a stressful place, music won’t help."
  8. Counter negative thoughts; Use positive self-talk: Positive thoughts help boost positive emotions. "Find three positive things for one negative or stressful thought," Dr Ramchandani suggests. "Count your blessings, such as a safe place to live, a nice meal, and heat for your home during cold weather," she says. It has been proven through the ages that your outlook onlife - whether you're optimistic or pessimistic — will affect your health. "When you’re self-critical, that automatically activates the stress response. If you give yourself praise and support, it helps reduce stress." Dr Ramchandani says. Give yourself the pep talk, even if silently. Remind yourself of higher obstacles you have cleared earlier, your successes.
  9. Is the matter really worth worrying: Cardiologist Robert S. Eliot identifies “hot reactors”—apparently healthy people who overreact to such common occurrences as losing a tennis game or missing a train. If you are a “hot reactor,” you may be responding to stress with an all-out physical effort that is taking a heavy toll on your health . . . without your even being aware of it. Try to put things in perspective by asking if the cause of your stress will matter a year from now, or if it’s worth the health problems that stress can cause. "As soon as you realize that something may not be as important as you thought, it buffers stress," Dr. Ramchandani says.
  10. Never shy away from seeking help: Celebrities like actor Deepika Padukone, Navya Naveli Nanda - the grand daughter of Amitabk Bachchan - have time and agains spoken out about struggles with mental health issues. We all want to be independent, but it’s okay to ask a friend or family member to simply listen to your concerns or to help you with activities, such as getting groceries, mowing the lawn, or lifting something heavy. Relieving a burden — either physical or mental — will help reduce stress, advises Harvard Health.
Disclaimer: Tips and suggestions mentioned in the article are for general information purposes only and should not be construed as professional medical advice. Always consult your doctor or a dietician before starting any fitness programme or making any changes to your diet.
End of Article