Recovering from the Pandemic; Learning to Cope with Chronic Stress

Everyone has some level of stress in their life. But during the pandemic, many experienced something that they never had to deal with before.

Chronic stress.

In this Learning Bites segment, Dr. Sean Hayes, a Clinical Psychologist and Co-Founder of Cohaseio joined us to help us better understand what chronic stress is and share some ways we can manage it.

Here is our discussion. 

Please note, this information is provided for informational purposes only. You should always consult your healthcare professional regarding your personal situation.

The following are some of the highlights of our conversation;

What is chronic stress?

• There are three types of stress;

  • Good stress - for example that can come from planning a vacation or running or something exciting

  • Acute stress - this is related to something that is clear, identifiable and short term. This is what most people are familiar with and thought the pandemic would be

  • Chronic stress - an experience of something stressful that is ongoing, doesn't have a finite end, definitely beyond our control. It also often isn't an clear threat but it is a threat. For example living in extended poverty is another example of chronic stress

• Due to the pandemic, some people are now experiencing called meta stress. This is stressed about being stressed.

What are some of the signs that someone is not coping well with chronic stress?

• As humans, we are not naturally programmed to deal with chronic stress

• Some signs that you may be challenged with chronic stress;

  • Continually exhausted or tired and not quite sure why

  • Increase in irritability and impatience

  • "Pollyanna" syndrome - when you are annoyingly positive - someone may not be dealing with the stress very realistically

  • More headaches, gastro, eczema - physical symptoms that are often associated with stress

  • Eating more carbohydrates (and associated weight gain)

What should we do to combat this chronic stress?

• The concept for resilience can be developed. For example those that live with chronic disease or disability have developed resilience

• Establish some boundaries between work, personal life and personal time. Right now they tend to be blurred and we need to make sure we have concrete boundaries

• Rethink what does this stressor mean to you and is there an opportunity for growth from it? Is there anything that you could do (even micro level) to turn the situation into something more positive

• Be realistic. Be honest with yourself and your family. This is tiring. Be patient with yourself and others.

• Begin to imagine a better future. Close your eyes and consider what you have and who do you have in your life and are grateful for. It's a way of reminding us of the bigger things that are important to us

When does chronic stress just become reality?

• In many ways this pandemic is our reality. It's been going on now for approximately a year and will be likely for another year

• People who live with chronic illness or disability often do realize their situation is their reality and accept it. They understand it as a loss and doesn't mean they like it but they do try and see the value to what they do have

• Often kids are very accepting. For example, they will often just put on a mask and get on with their day without any serious thought or objection

Some suggestions on how to daily manage stress 

• Monitor your tendency to "dooms scroll". We have a tendency to scroll or continually look at all the bad news. This is not healthy. We do need to stay informed but limit the time spent doing this. After a certain point it provides no value

• Beware of vision fatigue when looking at screens. Try the 20/20/20 exercise. Every 20 minutes, focus on an object 20 feet away for 20 seconds.

• Try to engage in physiological sighs. This is a pattern of breathing in which you take two inhales through the nose and then follow it with an extended exhale through the mouth

• Be kind to each other. We are unnaturally spending time with our loved ones without our normal social exits or distractions

• Spend some time on your own. Go for a walk, go outside, get a change a scenery

• Try to find things to discuss that aren't micro. Larger topics like a book you've read or something that isn't caught up in the day to day minor details

If you are struggling, do not suffer alone. Reach out and get some support from mental health organizations and services.