Six Coping Strategies from Sport to Overcome Stress in the Time of COVID 19

In this event, unprecedented in our lifetime, many of us may be feeling panicked. Amidst the chaos, it may seem difficult to find healthy ways to maintain some control over your daily life. Taking steps to avoid oversaturating yourself with negative events, maintaining good sleep hygiene and eating a healthful diet are all good measures to keep healthy in general, but what can you do to address heightened levels of stress?

Here are 6 coping strategies used in sports to help you manage your stress, and anxious emotions: 

1. Practice Breathing Exercises.

 Breathing exercises are an effective and hassle-free way to bring down elevated levels of stress. The "Three Clear" breathing exercises are often used by athletes to bring down high arousal states (e.g. high anxiety) prior to competition. In one iteration, you can either sit or stand, and inhale through the nose until your lungs are full. Then breathe out through pursed lips to the count of 4. Inhale again though the nose to fill the lungs, and breathe out through pursed lips to the count of 6. Finally fill your lungs again through the nose, and exhale again though your pursed lips to the count of 8. You should immediately feel relieved of some of your anxiety and tension.

2. Start a Gratitude Journal.

 If you are reading this, then most likely you are fortunate enough to have the ability and time to read and/or work, internet access, and a smart phone, tablet or computer, at the very least. Studies have shown that expressing gratitude is not only helpful for athletic recovery and performance, but it also helps to improve mood, life satisfaction, and overall wellbeing. In a 2016 article by Outside outdoor magazine describing the link between gratitude and performance, Emiliana Simon-Thomas, science director at the University of California Berkeley’s Greater Good Science Center, explained that "practicing gratitude leads to feelings of trust, safety, and connectedness" and these feelings, “may help people transition out of stressful states and into more relaxed ones.”

 The article continued citing multiple studies that demonstrated the health benefits of gratitude. The research found that practicing gratitude on a regular basis, is associated with decreasing inflammatory markers, lowering blood pressure, and improving sleep. These effects help athletic recovery, performance and overall cardiovascular health.

 In a time of much uncertainty, feelings of trust, safety, and connectedness are just what we need. While you are at it, turn those thoughts of gratitude into daily affirmations, e.g. I am alive and healthy today!

3. Distant Socializing.

Recently, my alma mater Stanford University, published an article on "distant socializing" as a healthier approach to the social distancing needed to better limit the spread of the Coronavirus. While the physical separation is key, it can leave us feeling isolated and lonely. Loneliness is now at epidemic proportions in the United States. In medical practice, we use various telehealth platforms to see patients when remote access is required. Now is the time to use your favorite video call app (Facebook messenger, Skype, Zoom, WhatsApp, etc.) to connect with your friends and family. Through Instagram you could join a virtual dance party hosted by a popular DJ, or take a virtual dance class. With Netflix Party you and friends can watch movies together and group chat commentary for a virtual movie night. Are you missing connecting with friends in your local recreational league sports teams? Try e-sports using video game consoles, like Xbox Live, and Playstation Network.  

Use the technology of today to connect with your support network, share your hobby with new people, and socialize from a distance!

4. Reconnect with your Spiritual Side.

 When coping with stressful events, you may find yourself questioning it all. What is happening? When will it end? Why me? Why now? Existential questions about the meaning of life may come to mind. What is the right action to take?

 Amidst these confusing thoughts, it is important to keep things in perspective. One way of achieving this is through faith. For example, it has been demonstrated in scientific study that survivors of natural disasters often view God as an attachment figure, particularly when God is seen as a safe haven. In sports, many athletes find their spirituality in practice useful for overcoming setbacks and enhancing performance.  

 If you have faith in a power higher than yourself it can be a comfort, and can remove the pressure to figure it all out on your own. Now is a time to remind yourself of favorite passages, devotions, or find new ones, that speak to you in times of trial. If your spiritual guide is drawn from within, taking time to still your mind and body through meditation can help you to find your inner peace.

5. Exercise! Exercise! Exercise!

As a Sports Psychiatrist and former elite athlete, I can attest first hand to the benefits of exercise for improving mood and overall health.

 Exercise works to decrease stress by decreasing stress hormones such as Adrenaline/Epinephrine and Cortisol. Exercise also causes release of endorphins which promote happy feelings and even work to decrease pain.

Besides decreasing stress, exercise can also encourage other healthy behaviors, like eating healthy foods (great for immune system function), and decreasing your desire to smoke cigarettes. Smoking cessation is especially important for improving lung health, and making you less susceptible to developing respiratory infections.

Though you may not have access to a gym during this period of social isolation and shelter at home orders, you can still get a great workout in at home. Have kids to keep busy as well? Let them workout with you, perhaps using one of the many family or toddler-and-me workout videos on YouTube. If "working out" sounds too intimidating, try a walking program around your neighborhood, or if you live in a congested city where walking outdoors would not allow for social distancing, try marching in place, fast paced ballet practice, barre exercises, or Yoga at home. Whatever you choose, pick an activity that is enjoyable to you.

6. Know your Emergency Support Resources.

 It is OK and normal to be afraid, but don't let fear conquer you. If you are in a state with a shelter in place order, as in California and New York, please heed the directions, and keep up with your hygiene measures.

 If you are having suicidal thoughts, counselors are available 24/7 through the National Suicide Prevention Lifeline by phone 1-800-273-8255. For any type of crisis, 24/7 support and information are available through the Crisis Text Line: In the US text 741-741, in Canada text 686-868 or 741741, and in the UK text 852-58.

The Substance Abuse and Mental Health Services Administration (SAMHSA) Disaster Distress Helpline, 1-800-985-5990, is available 24/7, 365 days a year, to provide immediate crisis counseling for people who are experiencing emotional distress related to any natural or human-caused disaster.

If you or a family member struggles with substance use disorders, or other mental health issues, and find yourself having cravings, relapsing, or destabilizing, the SAMHSA National Helpline is here for you. Open 24/7, 365 days a year, you can call 1-800-662-HELP (4357 or TTY: 1-800-487-4889 for confidential, free assistance, including referrals to local treatment facilities, support groups, and community-based organizations.

Stay strong. We will get through this!

Feel free to comment what healthy strategies you find keep you calm and at peace in times of crisis. 

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References

McDuff, D.R. (2012). Sports Psychiatry: Strategies for Life Balance and Peak Performance. American Psychiatric Pub.

Stulberg, B. (2016). The Secret Link Between Gratitude and Performance.Outside. Retrieved March 22nd 2020, From https://www.outsideonline.com/2137466/secret-link-between-gratitude-and-performance

De Witte, M. (2020). Instead of social distancing, practice “distant socializing” instead, urges Stanford psychologist. Retrieved March 22nd 2020, From https://news.stanford.edu/2020/03/19/try-distant-socializing-instead/

Insider Studios with Cigna .(2020, March 25th) The impact of loneliness may surprise you — experts are urging employers to pay attention. Retrieved March 25th 2020, From https://www.businessinsider.com/sc/how-loneliness-impacts-the-workplace-and-what-employers-can-do-2020-3?utm_source=studios_onsite&utm_medium=NPU&utm_campaign=Cigna

Esports.(2020). Retrieved March 26th, 2020 From https://en.m.wikipedia.org/wiki/Esports. 

Davis EB, Kimball CN, Aten JD, et al.(2019). Faith in the wake of disaster: A longitudinal qualitative study of religious attachment following a catastrophic flood. Psychol Trauma. 2019 Sep;11(6):578-587. doi: 10.1037/tra0000425. Epub 2018 Dec 27

American Heart Association. Working Out to Relieve Stress. (January 9th, 2017). Retrieved March 24th 2020, From https://www.heart.org/en/healthy-living/healthy-lifestyle/stress-management/working-out-to-relieve-stress

Harvard Health Publishing. Exercising to relax: How does exercise reduce stress? Surprising answers to this question and more. (2018, July13th). Retrieved March 25th 2020, From https://www.health.harvard.edu/staying-healthy/exercising-to-relax

SAMHSA’s National Helpline. (2019,November 6th). Retrieved March 25th 2020, From https://www.samhsa.gov/find-help/national-helpline

Disaster Distress Helpline. (2019, November 11th). Retrieved March 25th 2020, From https://www.samhsa.gov/find-help/disaster-distress-helpline