Stress Management Counseling and Therapies on Covid-19 Pandemic (Part 3)

There are many ways to manage stress.

Here are some: 

      1. Spiritual – Practice and internalize religion/spirituality
      2. Nature – Become attuned to the rhythms of nature
      3. Creative – Give ourselves to creative work
      4. Relational – Maintain connections and repair relationships
      5. Deep breathing is one of the best ways to lower stress in the body. This is because when you breathe deeply, it sends a message to your brain to calm down and relax. The brain then sends this message to your body. Those things that happen when you are stressed, such as increased heart rate, fast breathing, and high blood pressure, all decrease as you breathe deeply to relax.
      • The way you breathe affects your whole body. Breathing exercises are a good way to relax, reduce tension, and relieve stress.
      • Breathing exercises are easy to learn. You can do them whenever you want, and you don’t need any special tools or equipment to do them.
      • You can do different exercises to see which work best for you, for example:

Belly breathing is easy to do and very relaxing. Try this basic exercise anytime you need to relax or relieve stress.

      • Sit in a comfortable position.
      • Put one hand on your belly just below your ribs and the other hand on your chest.
      • Take a deep breath in through your nose, and let your belly push your hand out. Your chest should not move.
      • Breathe out through pursed lips as if you were whistling. Feel the hand on your belly go in, and use it to push all the air out.
      • Do this breathing 3 to 10 times. Take your time with each breath.
    1. Meditation means different things to different people, and there are many ways to do it. This practice may help you relax and relieve stress.
      • Sit in a comfortable position, either in a chair or on the floor. You can close your eyes, or you can look down, keeping your gaze a few inches in front of you on the floor.
      • As you sit, start to pay attention to your breathing. This is a good way to focus your attention on what is happening right now. Don’t try to change your breathing. Just notice how it feels in your lungs and chest.
      • If your mind wanders, don’t worry or feel bad about yourself. Try to notice your thoughts, such as “I wonder what I will need to do after the lockdown.” Then let the thought go, and bring your focus back to the present moment and your breathing. You may do this over and over again during a meditation session. That’s okay.
      • During your meditation, you may feel certain emotions, such as anger, impatience, sadness, or happiness. Don’t try to hold on to or let go of these feelings. Just notice them. They are part of your experience of the present moment. Keeping your attention on your breathing will help you stay focused and not get lost in the thoughts that your feelings may trigger.

In the coming days and weeks, fear and anxiety will likely increase as our lives continue to be disrupted and social distancing becomes necessary. As a society, we must work together with a sense of empathy. As individuals, we must inform ourselves of the facts, stay connected to the people we love and be kind to each other. ‘Think about mental health as part of the HR and your company’s health response.’

* Dr. Flor Glinoga is the President of Altabest Management Services, a corporate training services provider. She is an internationally recognized Management and HRD Consultant. With a PhD in Clinical Psychology and Masters in Development Management, Dr. Glinoga has a wealth of knowledge about individual, group, and organizational behavior.  For the past 36 years, she has engaged individuals and organizations in the change process to increase their productivity, efficiency and effectiveness to include HR Services, strategic business plan programs, develop leadership skills, and build self-mastery.

Dr. Flor M. Glinoga
Clinical Psychologist
CP & VIBER (via Video Call) – 09178097352;