Stress Management Tips
Find connectedness to family and friends as you quarantine at home by using telephone conferences skype and facetime sessions
Seek advice and reassurance from family and close friends as you engage in social distancing via telephone; WhatsApp or facetime
Maintain a minimum of 7-8hrs of sleep and practice good sleep hygiene
Eat properly whilst at home during the quarantine and curfew period
Ensure daily exercise of 20-30mins at home in your yard, porch area or home gym.
Limit or refrain from alcohol intake and misuse of other substances i.e. alcohol can be a depressant (lead to onset of depression symptoms). If ingested in large quantities can impair your decision making and can negatively impact sleep; other drugs can impair your decision making and impair your judgement
Driving whilst under the influence (DWI) can lead to hazards such as serious bodily injuries to self and to other innocent victims; can result in lethal injuries and arrests by police officers
Add structure to your life i.e. have a schedule of daily chores; hobbies and activities such as playing chess; backgammon, checkers, scrabble and card games
Minimize catastrophic thinking and replace it with reading or speaking, positive affirmations
Limit your exposure to the mainstream media/ news and to social media reports
Go to websites for information such as the World health Organization-WHO and Center for Disease Control-CDC but limit the time spent there
Limit the intake of caffeine products as can cause increased stimulation i.e. increased heart rate and blood pressure; hyperactivity and lead to withdrawal symptoms such as cravings; headaches and sleep disturbances
Find quiet alone time each day at home for meditation; relaxation and reflection; prayer
Prepare a budget and buy only essential items (prepare a shopping list)
Learn the value of judicious complaining i.e. talk your way through a problem; express your thoughts and feelings to a trusted relative, friend or confidante
Learn how to let go of worries i.e. write them down on piece of paper and then tear up the paper afterward; lean on a higher power; deep breathing techniques and graduated muscle relaxation techniques are indicated
Don’t sweat the small stuff; maintain a positive frame of mind
Speak with children, teenagers and adolescents, young adults on a regular basis and do rally around them and reassure them, as they to, have been directly affected/impacted by the ongoing covid-19 pandemic- i.e. there has been separation from their guardians, parents, grandparents, immediate relatives, mentors, pastors/priest/spiritual leaders; there has been parental distraction and preoccupation by parents of their finances/livelihood/job security in light of the pandemic; there has been disruption in their schedules and routines; there has been the introduction of fear, erosion of their safety; there may be self-blame for what's happening around them and a sense of helplessness
If you are experiencing exaggerated and intense anxiety/panic symptoms lasting for a duration greater than or equal to ten (10) minutes (that is sensation of the heart racing/palpitations; short shallowed breathing/”catching one’s breath; sensation of heat over the muscles; “pins and needle” sensations over finger pounds; hollow sensation in the pit of the stomach/”butterflies”; headaches; dizziness; nausea loose bowels); Know that help is available to you and there is no need to suffer in silence.
Contact your primary care physician for an urgent medical assessment and appropriate referral to a mental health professional (a psychotherapist; a clinical psychologist or psychiatrist)
Contact Mental Health Services for an appointment after medical evaluation:
Public Practice (Community Counseling & Assessment Center): 323-3295 or 323-3296
PMH--Accident & Emergency Department (for all emergencies): 322-2861
Private Practice : 327-8719; renascenceatsandyport@gmail.com
Crisis Hotline Numbers for Urgencies:
819-7652
816-3799
812-0576
815-5850
328-0922 (Crisis Center)
603-2083 (For assistance with Problem Gambling & Gambling Disorders)