Stress Management and Social Connection in a Pandemic
2020 Fallby Alison Brennan
Alison Brennan is the MSU Extension Mental Health Specialist.
Reflecting on the months that have passed since the onset of the COVID-19 pandemic, several words may come readily to mind: stress, uncertainty, and anxiety. With a bit more effort, another set of words emerges: resilience, learning, and creativity. Amid the challenges of this dynamic situation, neighbors, family, friends, and colleagues have demonstrated inspiring adaptability. Our human capacities for reflection, problem-solving, and social connection are major assets as we confront the reality that this pandemic is going to persist. As we continue managing our lives during this pandemic, we can enhance our well-being through intentional stress management and creative approaches to maintain social connection. Hopefully, this article will give ideas and practical suggestions to support resilience on the long road ahead.
The Healthy Mind Platter graphic:
SLEEP TIME: Getting enough sleep, both in quality and quantity.
PHYSICAL TIME: Moving the body; exercise.
FOCUS TIME: Focusing closely on tasks "in a goal-oriented way."
CONNECTING TIME: Connecting with people, pets, and nature.
TIME IN: Quiet reflection on thoughts, feelings, and experiences.
DOWNTIME: Non-focused time, allowing the mind to relax and wander.
PLAYTIME: Activities purely for enjoyment; being creative or spontaneous.
Stress Management
Brenda Freeman, PhD, a licensed clinical professional counselor and state specialist for University of Nevada Extension, makes an important distinction between coping and stress management. Freeman describes coping as “short-term, in-the-moment strategies” for reducing stress, such as deep breathing, listening to music, and going for a walk. Stress management refers to “long-term, lifestyle issues that have to be addressed” to effectively manage stress and promote well-being. Stress management entails personal assessment and adjustment of factors such as sleep, nutrition, and exercise. At the beginning of this pandemic, our initial efforts to contend with major changes were most likely coping strategies. In the coming months, stress management is going to be important.
The Healthy Mind Platter, created by Dr. Daniel Siegel and Dr. David Rock, is a helpful guide for self-assessing lifestyle factors for better stress management. The Healthy Mind Platter represents core elements of mental well-being. A summary of each of these essential daily activities is provided. Notice that ideal amounts of essential activities are not listed, as this will vary between individuals. As you look at these activities, think about areas in which you excel and areas that need more time and attention.
Journaling your activities can be a helpful approach for examining current stress management techniques. Keep in mind that your activity journal should reflect your typical routines and daily activities. After at least three days, examine the balance of activities. Consider potential ways to alter or shift daily activities to achieve a balance that is more beneficial for your well-being.
When considering areas to shift, using the “SMART Goals” approach could help implement a plan for change. Once you have attained one goal using the SMART approach, restart the process with a new goal. In this way, you can achieve the broad, holistic goal of stress management through a series of incremental successes.
The Importance of Social Connection
Connection to other people is a core element of mental wellness within the Healthy Mind Platter. Social connection decreases stress hormones such as cortisol and increases brain chemicals such as dopamine and oxytocin, resulting in reduced anxiety, improved mood, and feelings of safety. Social isolation is associated with low mood, elevated stress and increases in substance use, especially high-risk alcohol consumption. Unfortunately, pandemic-related constraints make social connection challenging. We will need to continue to find ways to remain socially connected while observing physical distancing, mask mandates, and other realities of this pandemic.
People are resilient, creative and have been able to maintain connection. Here are a few ways in case you find them beneficial:
- Handmade greeting cards with handwritten messages—I received two in the first months of the pandemic, and the positive impact on my mood was profound.
- Online gaming using phone apps or group video game programs such as the Jackbox Party Packs.
- Scheduled video check-ins with friends and/or family.
- Meeting with a friend for a walk in a park or along a trail that is conducive to physical distancing. As the months get colder, crosscountry skiing or snowshoeing could take the place of walking.
- Spending more time interacting with animals. If you don’t have animals, offer to take a friend or neighbor’s dog for a walk. Interacting with dogs, horses, cats, etc., can create some of the same positive effects associated with human social interaction, but with lower risk of COVID-19 transmission.
The approaches and activities described within this article may help lighten your load during the long road of this pandemic.
Additional Resources
MSU Extension: Stress Management
https://msuextension.org/wellness/stress-management/index.html
MSU Extension: Montana Ag Producer Stress Resource Clearinghouse
https://msuextension.org/wellness/stress-management/mt_farm_ stress_clearing_house/index.html
SMART Goals: How to Make Your Goals Achievable
https://www.mindtools.com/pages/article/smart-goals.htm