LOCAL CORONAVIRUS BULLETIN Recognizing stress - and coping with it

When you hear, read, or watch news about an outbreak like COVID-19, you may feel anxious and show signs of stress — even if the outbreak hasn’t yet directly affected you and you are at low risk of getting sick. These signs of stress are normal, and may be more likely or pronounced in people with loved ones who are immediately affected by the outbreak.

As we progress further into social distancing and wait for restrictions to begin to be lifted, it is important to monitor your own physical and mental health. The Substance Abuse and Mental Health Services Administration (SAMHSA) released the following information to help recognize the signs of stress in yourself and your loved ones, how to relieve stress, and when to get help.

Signs of Stress

Stress manifests itself differently in everyone. Symptoms of stress may come and go throughout the day, hit some days and not others, may come on gradually, or may hit hard and sudden. Ongoing stress can not only wear you down mentally and emotionally, but can cause physical ailments as well, such as a weakened immune system, stomach or digestive issues, headaches, and can contribute to heart disease and high blood pressure. Some common signs of stress include (but are not limited to):

•An increase or decrease in your energy and activity levels

•An increase in your alcohol, tobacco use, or use of illegal drugs

•An increase in irritability, with outbursts of anger and frequent arguing

•Having trouble relaxing or sleeping

•Crying frequently

•Worrying excessively

•Having stomachaches or diarrhea

•Having headaches and other pains

•Losing your appetite or eating too much

•Being anxious or fearful

•Memory issues or feeling confused

•Feeling overwhelmed by sadness

•Not caring about anything

Know How to Relieve Stress

You can manage and alleviate your stress by taking time to take care of yourself.

Keep Things in Perspective

Set limits on how much time you spend reading or watching news about the outbreak. You will want to stay up to date, of course, but make sure to take time away from the news to focus on things in your life that are going well and that you can control. This may include hobbies, exercise, home projects, gardening, or learning something new.

Get the Facts

Find people and resources you can depend on for accurate health information. Learn from them about the outbreak and how you can protect yourself against illness, if you are at risk. You may turn to your family doctor, a state or local health department, U.S. government agencies, or an international organization.

Stay Healthy

Eat healthy foods, and drink water.

Avoid excessive amounts of caffeine and alcohol.

Do not use tobacco or illegal drugs.

Get enough sleep and rest.

Get physical exercise.

Use Practical Ways to Relax

Relax your body often by doing things that work for you — take deep breaths, stretch, meditate, wash your face and hands, or engage in pleasurable hobbies.

Pace yourself between stressful activities, and do a fun thing after a hard task.

Use time off to relax — eat a good meal, read, listen to music, take a bath, or talk to family.

Talk about your feelings to loved ones and friends often.

These are just some of the many ways stress can impact your life and behaviors. If you’re experiencing symptoms of extreme stress, and need assistance managing them, seek help from a health care provider. If you’re struggling to find help, here are a few resources:

Northern Idaho Crisis Center - 208-625-4884

Heritage Health - 208-620-5210

Idaho Suicide Prevention Hotline (call or text) - 1-208-398-4357

SAMHSA’s National Helpline Toll-Free - 1-800-662-HELP

You can also visit northidaho connections.org to search for other community resources.

This information as well as other helpful tips and information can be found at emergency.cdc.gov/coping/.