By Michael Chamberland, DC
As everyone is now well aware following Gov. Phil Scott’s “Stay Home, Stay Safe” order, the majority of Vermonters have been either working from home or, more unfortunately, are currently out of work due to the public health concern associated with the novel coronavirus (COVID-19). My goal is to provide some basic recommendations to help reduce stress and anxiety during this time while also making sure that your home work station is more comfortable and enjoyable. These suggestions can help prevent unnecessary spine (neck and back) and shoulder pain as well as secondary associated tension headaches. Now more than ever it is important to focus on our health and mental well-being, which will strengthen our immune systems to help fight disease and weather the stress and anxiety of this unprecedented global pandemic.
Stress Reduction
Stress is present in everyday life, now more than ever. Although occasional stress can help improve our focus and performance, living with chronic stress can backfire and cause increased anxiety, depression and a number of serious health problems. Understanding who we are, knowing our major struggles, putting them into perspective, and taking appropriate action can help us deal with our personal stressors. The following strategies are designed to help improve your tolerance and help lessen the chronic effects of stress on your health.
- Think positively. “Adopting the right attitude can convert a negative stress into positive,” said Dr. Hans Selye, author of groundbreaking work around stress theory. When optimism can be hard to find, cognitive-behavioral therapy, which trains people to recognize negative thinking patterns and replace them with more constructive/positive ones, can help reduce the risk of chronic stress and depression.
An example is reframing your thoughts. Instead of having negative thoughts and feelings about being forced to stay home or being out of work, focus on your ability to spend more time with immediate family or complete projects around the house or yard that you normally don’t have enough time to accomplish. Consider learning a new skill, like playing an instrument. - Get out and enjoy nature [with appropriate social distancing and following the recommendations set forth by the Centers for Disease Control and Prevention (CDC), Vermont Department of Health (VDH), and Gov. Scott’s administration]. While our modern civilization has made our lives much more convenient, it has in many ways deprived us of an essential source of stress relief – a connection with nature. Studies have repeatedly shown that interacting with nature can help lessen the effects of stress on the nervous system, reduce attention deficits, decrease aggression, and promote enhancement of spiritual well-being.
- “Smell the Roses” for a better mood. Aromatherapy, or smelling essential plant oils, is recognized worldwide as a complementary therapy. It is used for managing chronic pain, depression, anxiety, insomnia, and stressed-related disorders. In general, aromatherapy can help you unwind. Orange and lavender scents, in particular, have been shown to enhance relaxation and reduce anxiety.
- Relax with a cup of tea. During stressful times, coffee helps keep us going. To give yourself a break, however, consider drinking tea. Research has shown that drinking tea four times a day for six weeks leads to lower levels of the stress hormone cortisol. Habitual tea drinking also may reduce inflammation, potentially benefiting your heart and overall cardiovascular health. Consider decaffeinated tea if you enjoy sipping throughout the day. Green, chamomile, lavender, lemon balm, peppermint, and purple passionflower are good choices for helping with anxiety and stress.
- Laugh it off. Humor relieves stress and anxiety by helping to reduce or prevent depression and putting our troubles into perspective. Laughter can help boost the immune system, increase pain tolerance, and enhance mood and creativity as well as lowering blood pressure. Humor also may be related to happiness, which has been linked to high self-esteem, extroversion, and a feeling of being in control.
- Listen to music. Music, especially classical, can serve as a powerful stress-relief tool. In general, any music that you find relaxing and promotes a positive mood is a good choice. An example would be listening to Pachelbel’s famous “Canon in D Major” while preparing a public speech. This helps to avoid the anxiety (increased heart rate and blood pressure) that usually accompanies public speaking. Singing and listening to music also can help relieve pain and reduce anxiety/depression caused by low-back pain. Music therapy has been used to help aid patients dealing with stressful medical procedures and reduce post-operative pain if played during surgery. Music also may help reduce the usage of pain medication.
- Calm your mind. Over the past several decades many forms of meditation have gained popularity as relaxation and pain-relief tools. Simply focusing on our breathing, looking at a candle/fire, or practicing nonjudgmental awareness of our thoughts and actions can help tune out distractions, reduce anxiety and depression, and accept our circumstances. Guided imagery, such as visualizing pictures prompted by an audiotape recording, also shows promise in stress and pain reduction.
- Exercise, exercise, exercise. To get the best of both worlds, performing exercise can help our physical and mental health. Any form of exercise that you find enjoyable and can perform safely at a moderate level for at least 30 minutes per day is encouraged. Try to focus on a combination of cardiovascular and resistance training. Tai Chi, which is appropriate for people of all ages, may enhance heart and lung function and improve balance and posture, helping to prevent falls while reducing our stress load.
- Eat Well. Try to consistently eat a large volume of vegetables and mild to moderate amount of healthy lean proteins and fats, and minimize unnecessary carbohydrates. Especially try to avoid high-processed foods. Eat from the Earth – meaning stick with natural and unprocessed foods as much as possible. Look into the Mediterranean diet. Now is a good time to learn some new healthy recipes.
I hope you find this information helpful in these times of uncertainty and stress.
Ergonomics
Working from home? Follow this link for Dr. Chamberland’s tips for a more ergonomic workstation.
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Dr. Chamberland is a chiropractor at Sharon Health Center. He and our Sports Medicine team are committed to providing athletes of all abilities with specialized care for injuries and illnesses, preventing future injuries, and promoting lifelong fitness and wellness. For more information, visit giffordhealthcare.org/location/sharon-health-center.
For more information about coronavirus, visit giffordhealthcare.org/coronavirus-covid-19, cdc.gov or healthvermont.gov. Additionally, you may call 2-1-1 with questions.
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