5 Things You Can Do Amid The Coronavirus Panic
Self-Care Tips for Times of Chaos
I wanted to provide some tools to help manage the stress and anxiety we are all feeling from the escalating coronavirus COVID-19 health crisis. My focus remains on treating patients and helping those in need of acupuncture and herbal treatments. As an acupuncturist, I feel that providing a safe, calm, and stress-free environment is paramount in times of extreme stress and difficulty.
Here are 5 things you can do to help manage any acute or chronic stress and anxiety you may be feeling:
Meditation
Deep breathing has been shown to activate the vagus nerve which influences the parasympathetic nervous system and promotes a state of relaxation.
Meditation can be as simple as setting a timer for 5 or 10 minutes and practicing simple breathwork exercises. Try counting your breaths to 10 and then starting over or inhaling for 4 seconds, holding for 6 seconds, and exhaling for 8 seconds.
Focusing on the counting of breaths or seconds of each phase of the breath help keeps you grounded in the present moment. Deep exhalations helps activate the vagus nerve.
Visit the NIH website for more information about meditation.
Qi Gong
Qi Gong is a Chinese movement meditation exercise similar to Tai Chi. The exercises focus on synchronizing your movement to your breath and reducing areas of construction in the body. It is a very gentle exercise form and can be used by anyone. The NIH has more information about Tai Chi and Qi Gong on their website.
Here is a YouTube link of a quick 10 minute video you can do anytime during the day. Try it first thing in the morning, before bed, or in times of acute stress.
Sleep
A few good nights of sleep can go a long way. Sleep helps regulate stress hormones, improves immune function, and reduces irritability. Try to get an extra hour or two each night if you’ve been struggling to get enough rest during these stressful times.
Practice good sleep hygiene by getting away from any electronic devices at least an hour before bed and consider adding meditation or Qi Gong to your pre-sleep routine.
Exercise
Exercise can help take your mind off of things by helping to reconnect with your physical body. It also reduces stress hormones and releases endorphins that make you feel good.
Harvard Health explains how exercise can help you relax and gives some good guidelines.
Acupuncture & Chinese Medicine
I regularly treat patients with stress and anxiety with acupuncture and Chinese herbs.
Typical physical symptoms of stress include muscle tightness, headaches, heart palpitations, digestive issues, insomnia, and fatigue.
Acupuncture works by helping the body regulate physiological processes. For example:
Acupuncture releases muscle tightness.
Acupuncture reduces pain.
Acupuncture reduces inflammation.
Acupuncture promotes circulation.
Acupuncture reduces stress/anxiety and improves focus.
Please see my blog post about Acupuncture for Stress for more information.
It’s also important to support and be there for others in need during difficult times. Reconnect with family and friends, be compassionate towards other people, and understand that others may be struggling even more than you are. We are all in this together and need to stick together.
