Health & Fitness
5 Ways To De-Stress While You Wait For The COVID-19 Vaccine
Caring for your mind can be as simple as taking a walk or getting plenty of sleep. Follow these tips from Banner Health to help you unwind.
With COVID-19 vaccinations continuing to take place across the country, many people are eager to nab their spot in line. The waiting game — and trying to stay informed about vaccine distribution — can be stressful. Stress can negatively affect your mental and physical health, which is the last thing you want during a pandemic.
Fortunately, Banner Health offers resources to provide peace of mind and keep you up to date with the latest information on COVID-19 and the COVID-19 vaccine. And while you wait to receive your dose, here are five things you can do to keep stress at bay.
1. Get Plenty Of Sleep
A good night’s rest can be hindered by an alert mind and an accelerated heart rate — both of which can be caused by stress. According to Banner Health, a lack of sleep can cause the body to react as if it's in distress, releasing more of the stress hormone cortisol. Too much cortisol can increase appetite and lower the body's ability to burn fat, which may result in unhealthy weight gain. If you are having trouble falling asleep, breathing exercises or meditation before bed can help you relax.
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2. Exercise!
Regular exercise is beneficial for your physical and mental health. In addition to getting your body moving and boosting immune function, a brisk walk outside can also be a natural remedy for stress, depression and other negative emotions.
“Physiologically speaking, it is not entirely clear, but there is an association between physical activity and a reduction in low energy and fatigue,” says Jennifer Nelson, DO, an internal medicine physician at Banner – University Medicine Internal Medicine Clinic. “Some of this may include the release of endorphins that exercise causes or the improvement in sleep that regular activity results in.”
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The Centers for Disease Control and Prevention (CDC) recommends at least 150 minutes of moderate activity each week and 75 minutes for vigorous-intensity aerobic activities such as jogging. If you're not able to fit regular exercise into your daily routine, just do what you can. Some physical activity is better than none.
Learn More About Boosting Your Energy Naturally
3. Take A Deep Breath
As simple as it might sound, taking a deep breath is an easy way to relieve stress and anxiety. For many, we’ve become accustomed to taking short, shallow breaths, which can trigger anxiety and decrease energy. There are numerous breathing and relaxation methods you can incorporate into your daily routine, including diaphragmatic breathing and mindfulness meditation. The simplicity of breath exercises provides you with the opportunity to quickly de-stress, as most exercises take only a few minutes.
4. Seek Professional Help
If stress stemming from the pandemic is beginning to intrude on your daily life, it may be time to seek professional help. While the various methods for controlling stress through professional assistance (whether medical or holistic) are all helpful, altering the way we think is also beneficial. “A trained counselor can help you with changing your beliefs about your anxiety and find a new way to think about it,” says Scott Bartlett, LCSW, a case management director with Banner Behavioral Health.
Bartlett adds, “For many, it is difficult to accept the fact that there is still much that is not known. Accepting the situation is the first step toward feeling better.”
Get More Information On Behavioral And Mental Health Services At Banner Health
5. Embrace Mindful-Based Cognitive Therapy
Another option for those facing an increase in negative emotions stemming from COVID-19 is Mindful-Based Cognitive Therapy (MBCT). Part meditation, part cognitive therapy, this form of therapy is led by a licensed therapist and is typically conducted via an eight-week group therapy program. For those struggling to manage stress, MBCT is especially beneficial given that it helps to focus less on worrying about the future.
As explained by Bartlett, a case management director with Banner Behavioral Health, “You can expect that you will notice very quickly how active your mind is, and how it fights to keep hovering over the past or the future (wondering what you’re going to have for dinner, remembering an encounter you had with someone two hours ago).”
Learn More About Mindful-Based Cognitive Therapy
Continue To Protect Yourself Against COVID-19
As the COVID-19 vaccine continues to be distributed throughout the country, it’s important to remain vigilant about the steps you can take now to protect yourself against COVID-19. The CDC recommends continuing to wear a mask to protect yourself and others, keeping at least 6 feet away from those around you and washing your hands often. Banner Urgent Care offers COVID-19 testing for those who are experiencing symptoms of COVID-19 as well as those who have concerns about exposure.
The state and county health departments are leading the COVID-19 vaccination efforts. Banner Health will participate in this process by administering the vaccine at several locations. Check your state department health website for more information on where and when you can get the vaccine.
Get The Latest News And Updates On The COVID-19 Vaccine From Banner Health
Sources:
Banner: 6 Tips For Boosting Your Energy Naturally
Banner: Tips for Managing Anxiety In The Midst Of COVID-19
Banner: COVID-19 Vaccine
Banner: Could I Benefit From Mindfulness-Based Cognitive Therapy?
Banner: All the Ways Stress Can Impact Your Life
Banner: Caring For Your Brain During Stressful Times
Banner: Behavioral & Mental Health
Banner: How Sleep Can Affect Stress
Banner: Get Moving to Improve Your Mental Health
CDC: How Much Physical Activity Do Adults Need?
CDC: How To Protect Yourself & Others