{"id":10324,"date":"2021-06-01T00:00:28","date_gmt":"2021-06-01T07:00:28","guid":{"rendered":"https:\/\/todaysveterinarybusiness.com\/?p=10324"},"modified":"2022-06-15T17:47:57","modified_gmt":"2022-06-15T17:47:57","slug":"breathing-exercise-stress","status":"publish","type":"post","link":"https:\/\/navc.sitepreview.app\/todaysveterinarybusiness.com\/breathing-exercise-stress\/","title":{"rendered":"A Few Antidotes to COVID Stress"},"content":{"rendered":"<p>From the pandemic that brought you the terms \u201csocial distancing\u201d and \u201cZoom fatigue,\u201d here\u2019s another one to add to your vocabulary: COVID stress. Little did we know when the pandemic emerged in early 2020 that COVID-19 would continue to disrupt our lives over a year later. COVID stress is the inevitable result of the uncertainty we\u2019ve experienced and the growing concern about what the future holds.<\/p>\n<p>Let\u2019s look at sobering statistics, harvested from online news sources, that illustrate how pandemic stress affected the general population.<\/p>\n<ul>\n<li>53% of U.S. adults say their mental health took a hit due to <a href=\"https:\/\/todaysveterinarypractice.com\/category\/covid-19\/\">COVID-related worry and stress<\/a>, up 21 points since March 2020.<\/li>\n<li>More than 1 in 3 adults say they\u2019ve had symptoms of anxiety or depressive disorder during the pandemic, compared with more than 1 in 10 before the pandemic.<\/li>\n<li>36% of U.S. adults report difficulty\u00a0sleeping during the pandemic.<\/li>\n<li>The rate of depression in American adults has tripled since the pandemic began and is particularly high in people with financial worries.<\/li>\n<\/ul>\n<p>Closer to home in the veterinary profession, we are acutely aware that COVID stress has significantly affected our sense of well-being. An article in the March 2021 issue of the Journal of the American Veterinary Medical Association noted that \u201cBurnout, compassion fatigue and suicidal ideation are as much, if not more so, issues for practitioners during the pandemic.\u201d<\/p>\n<p>So, what can you do about the COVID stress that\u2019s become so prevalent? Here are four strategies to consider.<\/p>\n<ol>\n<li>Accept responsibility for how you are responding or reacting. When faced with adversity, you can choose to be either a victim or a victor. You can\u2019t control much in terms of how the pandemic plays out over time, but you do have control over the choices you make with your well-being. The trick, which is easier said than done, is to accept what you can\u2019t control and adopt a bias toward positive change and action in the areas for which you have some control.<\/li>\n<li>Understand that we\u2019re in this together, and seek help if you need it. We are all human. We have different strengths and individual weaknesses and deficiencies. Because of that, we need other people, and they need us.\u00a0Stress affects everyone differently. The symptoms can be physical, psychological or both. Requesting help can be as simple as asking for understanding and support from a loved one or colleague. Or it could involve tapping into veterinary industry resources to help you deal with family or child care issues, workplace concerns, legal and financial questions, and stress, health and wellness worries.<\/li>\n<li>Learn to reframe how you look at your circumstances and experiences. The great philosopher Lily Tomlin observed, \u201cHumanity invented language out of a deep need to complain.\u201d And indeed, conversations about what\u2019s wrong and who\u2019s to blame are commonplace in our day-to-day lives, especially at work.\u00a0What we focus on becomes our reality and absorbs our energy. If we focus on the positive, it becomes our reality and vice versa. So, instead of asking questions like \u201cWhat\u2019s wrong?\u201d \u201cWhose fault is it?\u201d and \u201cWhy is this such a failure?\u201d ask, \u201cWhat\u2019s good about this?\u201d \u201cWhat can I be grateful for?\u201d and \u201cWhat can I learn from this?\u201d<\/li>\n<li>Practice mindfulness. Recovery from the shared trauma of COVID stress might be a long road, but mindfulness can help us through all the stages of the journey. \u201cMindfulness is the idea of learning how to be fully present and engaged in the moment, aware of your thoughts and feelings without distraction or judgment,\u201d according to headspace.com.<\/li>\n<\/ol>\n<p>With so many of us worried about the future during the pandemic, learning to be more attentive to the present could help. Plenty of research supports mindfulness as a way to improve well-being. A variety of scientific research supports the premise that mindfulness practices can improve your well-being (and help you manage COVID stress). Being more mindful:<\/p>\n<ul>\n<li>Reduces the signs of biological stress.<\/li>\n<li>Helps decrease anxiety, negative emotions and depressive symptoms.<\/li>\n<li>Improves sleep quality and decreases fatigue.<\/li>\n<\/ul>\n<p>Mindfulness involves the non-judgmental acceptance of \u201cwhat is.\u201d Mindfulness expert Chade-Meng Tan asserts that \u201cThe practice of mindfulness is a gateway into the experiences of interconnectedness and interdependence out of which stem emotionally intelligent actions, new ways of being and ultimately, greater happiness, clarity, wisdom and kindness.\u201d Wow! Who wouldn\u2019t want to sign up for that!<\/p>\n<p>Mindfulness is a simple tool that can help you manage COVID stress. You don\u2019t have to be an expert to experience its benefits; you just have to keep practicing.<\/p>\n<p>Why not try some or all of the following exercises, adapted from Mindful Leader, by yourself or with family, friends or colleagues?<\/p>\n<h3>One-Minute Breathing Exercise<\/h3>\n<p>When you feel internal or external conflict, like that from stress, your body kicks into fight-or-flight mode. One reaction is you start taking short, shallow breaths. This increases body tension, one cause of increased anxiety.<\/p>\n<p>A mindful way to offset the reaction is to:<\/p>\n<ul>\n<li>Breathe in through your nose for four seconds.<\/li>\n<li>Hold your breath for two seconds.<\/li>\n<li>Exhale for six seconds.<\/li>\n<li>Repeat five times.<\/li>\n<\/ul>\n<h3>5-4-3-2-1 Grounding Exercise<\/h3>\n<p>Surprisingly, our mind wanders from the present as often as 70% of our waking hours. We dwell on or replay the past and project into the future as we try to anticipate the unknown.<\/p>\n<p>When stressed, we ruminate on things, repeatedly thinking about past or potential events and attaching negative emotions to them. This reaction results in chronically elevated levels of <a href=\"https:\/\/todaysveterinarybusiness.com\/get-back-present\/\">adrenaline and cortisol<\/a> and is a source of anxiety and fear-based responses.<\/p>\n<p>A grounding exercise can help return your focus to the present moment and reality. It also helps you reboot the parasympathetic \u201crest and digest\u201d part of your nervous system.<\/p>\n<p>Do this:<\/p>\n<ul>\n<li>Take a few deep breaths and settle into your body.<\/li>\n<li>Name five things you can see.<\/li>\n<li>Name four things you can touch.<\/li>\n<li>Name three things you can hear.<\/li>\n<li>Name two things you can smell.<\/li>\n<li>Name one thing you can taste.<\/li>\n<li>Continue breathing deeply and repeat as necessary.<\/li>\n<\/ul>\n<h3>The Big Shrug<\/h3>\n<p>If you haven\u2019t noticed, your body serves as an early alert system that tips you off to the felt experience of stress. Tightened shoulders and clenched fists and jaws are some of the ways that your body reacts to stress. When your body reacts with tension, your brain keeps your mind racing with worry and is on high alert. This mindfulness exercise can ease pent-up tension:<\/p>\n<ul>\n<li>Sit with your feet flat on the floor and your hands in your lap. Close your eyes.<\/li>\n<li>Focus on your shoulder and neck muscles. Notice how they feel.<\/li>\n<li>Gently tighten your shoulders, bringing them as close to your ears as possible. Think of it as a big shrug. Hold the position while counting to five.<\/li>\n<li>Notice the feeling in your shoulders, then relax and drop them as low as you can. Focus on how different your shoulders feel now.<\/li>\n<li>Repeat five times.<\/li>\n<\/ul>\n<h3>Body Scan<\/h3>\n<p>Another practice that brings gentle attention to your body\u2019s tension-carrying muscle groups when you experience stress is the body scan. Try this:<\/p>\n<ul>\n<li>Lie down and put a cushion under your head for support.<\/li>\n<li>Close your eyes and focus on your breathing.<\/li>\n<li>Focus on each part of your body, starting from your\u00a0feet and working your way up. Continue breathing in\u00a0and out.<\/li>\n<li>As you scan your body, pay attention to any part that feels tense. Breathe into those.<\/li>\n<li>End the practice after focusing on your head. The entire exercise should take 20 minutes or less.<\/li>\n<\/ul>\n<h3>Mindful Acceptance<\/h3>\n<p>Sometimes, our stress is caused by rumination, such as being unable to let go of a negative, distressing thought. Other times, it\u2019s the opposite: A thought is so disturbing that we try to push it out of our mind, only to find that it won\u2019t go away.<\/p>\n<p>Rather than fight negative thoughts and feelings, accept them and recognize that they are only temporary. What\u2019s important is to distinguish between the thoughts and feelings you have about a situation and its reality. Try this exercise:<\/p>\n<ul>\n<li>Sit comfortably with your phone off.<\/li>\n<li>Close your eyes or gaze softly at a fixed point.<\/li>\n<li>Observe your thoughts as though they are clouds in the sky. View them as external entities \u2014 for example as clouds passing over a mountain. They are not who you are.<\/li>\n<\/ul>\n<p>These days we all need a little extra help in gaining a different perspective, leaning on each other for support and <a href=\"https:\/\/todaysveterinarybusiness.com\/mindfulness-and-flow\/\">practicing mindfulness<\/a>. It\u2019s the only way we\u2019ll get through the pandemic together.<\/p>\n<hr \/>\n<h3><span style=\"color: #003300\">Body Language<\/span><\/h3>\n<p>The word \u201cshrug\u201d dates to the 14th century. Universally, a shrug is \u201ca shoulder motion meant to express indifference, want of an answer, etc.,\u201d according to the Online Etymology Dictionary. Android users will recognize the shrug emoji at left.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>When stressed, we ruminate on things, repeatedly thinking about past or potential events and attaching negative emotions to them.<\/p>\n","protected":false},"author":28,"featured_media":10326,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"iawp_total_views":0,"footnotes":""},"categories":[324],"tags":[],"class_list":["post-10324","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-june-july-2021","column-go-with-the-flow","clinical_topics-personal-wellness"],"acf":{"hide_sidebar":false,"hide_sidebar_ad":false,"hide_all_ads":false},"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v24.7 (Yoast SEO v27.3) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>A Few Antidotes to COVID Stress | Today&#039;s Veterinary Business<\/title>\n<meta name=\"description\" content=\"What can you do about the COVID stress that\u2019s become so prevalent in the veterinary profession? 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