How Should We Manage Stress During the Pandemic?

The global health crisis and economic downturn brought on by the COVID-19 pandemic affecting the entire world are having a significant impact on mental health.

Important research shared by Sabri Ülker Foundation reveals that among the negative effects of the pandemic period, stress, sleep disorder, anxiety about the future, anxiety and hopelessness towards life rank foremost. The COVID-19 pandemic occurring on a global scale continues to threaten mental health as much as all other areas of life. Social distancing rules and quarantine measures implemented to prevent the spread of the pandemic are significantly increasing feelings of loneliness in people and the anxiety created by this feeling. Many individuals experiencing the pandemic period without receiving support are observed to develop mental health problems. While anxiety, fear, sleep problems, irritability and feelings of hopelessness are commonly seen due to COVID-19, these emotions are interpreted as a rational response from the human mind to this extraordinary situation it faces.

What does the data say?

The halt in life brought about by COVID-19 reveals that work on mental health has also stalled. Research conducted identified pandemic-related mental or behavioral health problems in 2 out of every 5 people living in the United States, while calls and emails to the National Alliance on Mental Illness (NAMI) helpline in the United States since March 2020 have increased by 65 percent. The number of children aged 12-17 admitted to hospitals for mental health in 2019-2020 showed a 31 percent increase, while children aged 5-11 showed a 24 percent increase. While only 34 percent of Americans report that their mental health is good, the situation in Turkey shows similarity. According to the results of the Turkey COVID-19 Mental Health Barometer research; an 86 percent increase in general anxiety levels was detected, while a 50 percent increase was noted among people who worry that their health is at risk compared to other people.

Measures should be taken for the mental health of society

Research points out that suicide rates may increase, particularly among individuals clinically diagnosed with mental illness during the pandemic period. For this reason, administrations must take action and provide solutions to protect public mental health. Anticipating the potential threat of the pandemic to mental health and moving mental health from a global dimension to a community dimension is foremost among these solutions. Investing in mental health to help each individual regain hope for the future and making communities healthier, economically productive and socially cohesive are also among the solutions to be implemented by country administrations.

Stress management is of great importance during the pandemic period

Stress management, which is important in daily life, is viewed as a more critical issue during the pandemic period. The emotional effects caused by stress can create negative health impacts over time. Stress elevates the level of a hormone called cortisol in the blood and can gradually become chronic, causing serious damage to metabolism. Stress also accelerates weight gain (particularly around the abdomen) and can cause serious problems by triggering inflammation. It can have particularly negative effects on blood sugar levels, blood pressure, heart health and even memory.

Recommendations for stress management during the pandemic period;

• Take a break from watching, reading or listening to news, including those on social media. Being informed is good, but constantly hearing negative news about the pandemic can be upsetting. Try to limit following news to just a few times a day.
• Pay attention to healthy and balanced nutrition.
• Engage in regular physical activity. Physical activity can help with stress management by lowering cortisol levels.
• Ensure quality and adequate sleep.
• Continue routine preventive measures (vaccinations, cancer screenings, etc.) as recommended by your health professional.
• Set aside time for yourself and try to do activities you enjoy.
• Stay in contact with others. Talk to people you trust about your concerns and how you are feeling. While implementing social distancing measures, try to use online communication channels through social media or by phone or mail.

Sources:

1. Harvard T.H. Chan School of Public Health – Mental Health in the Time of COVID-19 Online Webinar. Accessed: 12.02.2021, https://www.youtube.com/watch?v=bHRqQm3Bd8g

2. Turkey COVID-19 Mental Health Barometer research, 2020. Üsküdar University, Istanbul. Accessed: 12.02.2021, https://uskudar.edu.tr/tr/icerik/5209/turkiyenin-kovid-19-ruh-sagligi-barometresi-toplumun-78i-kaygili-yasam-sevinci-39-azaldi

3. WHO, Mental health & COVID-19. Accessed: 12.02.2021, https://www.who.int/teams/mental-health-and-substance-use/covid-19

4. Turkish Psychiatric Association, Psychiatry in the COVID-19 Pandemic: Crisis Response. Accessed: 12.02.2021, https://www.psikiyatri.org.tr/2152/covid-19-salgininda-psikiyatri-krize-mudahale

5. Harvard Health Publishing, Harvard Medical School, 2021. 3 simple strategies for stress relief. Accessed: 12.02.2021, https://www.health.harvard.edu/blog/3-simple-strategies-for-stress-relief-2021012521806

6. Centers for Disease Control and Prevention (CDC), 2021. Coping with stress. Accessed: 12.02.2021, https://www.cdc.gov/coronavirus/2019-ncov/daily-life-coping/managing-stress-anxiety.html