For general information and hotline details for coping with stress related to COVID-19:  https://www.cdc.gov/coronavirus/2019-ncov/daily-life-coping/managing-stressanxiety.html

I’m sure many of us are hearing a lot about the ways we can improve our immune systems, in hopes that we can hopefully avoid being infected by this coronavirus which has recently caused a worldwide pandemic like none of us have seen before. Before we get into the topic of discussion for this article, I truly hope that this finds you and your family in good health!

Since there is no current treatment for COVID-19, it’s more important than ever that we do what we can to:

1. Take precautions to avoid picking up the virus such as washing hands regularly, social distancing, and avoid touching your face.

2. Strengthen and support our immune systems

There are many ways that we can strengthen and support our immune systems including eating a healthy diet, supplementing with vitamins and minerals, and staying well rested. Our immune system function can also be suppressed by high levels of stress and anxiety.

How Stress Impacts Our Immune System

Stress negatively impacts the immune system by reducing the number of cells in the system that fight off illness.  Specifically, corticosteroid (stress hormone) lowers the number of lymphocyte (immune system) cells as explained below in an excerpt from:  https://www.simplypsychology.org/stress-immune.html

“There are two types of lymphocytes:

B cells- produce antibodies which are released into the fluid surrounding the body’s cells to destroy the invading viruses and bacteria.

T cells - if the invader gets inside a cell, these (T cells) lock on to the infected cell, multiply and destroy it.

The main types of immune cells are white blood cells. There are two types of white blood cells – lymphocytes and phagocytes.  When we’re stressed, the immune system’s ability to fight off antigens is reduced. That is why we are more susceptible to infections.  The stress hormone corticosteroid can suppress the effectiveness of the immune system (e.g. lowers the number of lymphocytes).  Stress can also have an indirect effect on the immune system as a person may use unhealthy behavioral coping strategies to reduce their stress, such as drinking and smoking.”

Causes of Stress During COVID-19

Since we know now why and how stress negatively impacts your immune system, let’s go through some healthy ways to reduce the levels of stress you may be experiencing curing this time of uncertainty.  First, it’s important to acknowledge when you’re feeling stressed and what is causing that stress for you. In this time, many are experiencing stress due to the loss of a job or income uncertainty, adapting to changes such as working from home and homeschooling children, and risking exposure to COVID-19 by working with the public.  Many are also feeling stressed by what they see in the media, the uncertainty of when the world will return to normal, and how the pandemic will play out for humanity.  Whatever is causing you stress, it is warranted, and it should be acknowledged and coped with healthily.

Let’s talk about how we can healthily cope with the stress we are experiencing, so that we can limit its negative effects on our immune systems and mental health.

Coping with Stress

By acknowledging your stress and determining what is causing the feeling of stress, you now have the opportunity to mindfully choose how you react to the situation. Do you allow that stress to send you into a spiral of unhealthy coping causing long term stress which is ultimately more damaging to your system, or do you utilize healthy coping mechanisms to work through and improve your stress level.

Healthy Coping Mechanisms for COVID-19 Related Stress:

1. Reduce your time spent watching or reading the news and scrolling through social media. Schedule an allotted time to get updates, and then plan to do something afterwards that will reduce any stress you’re feeling. This could be going for a walk, doing a workout, listening to a positive podcast, or making a healthy meal.

2. Take general care of your body and mind. Meditate, breathe, stretch, bathe regularly, and sleep regularly. Eat healthy meals which will improve your mood, and avoid additional bodily stress.

3. Avoid turning to drugs and alcohol. Drugs and alcohol can easily send you into a state of depression, especially when the use is triggered by stress and anxiety.

4. Do things you enjoy. Since we can’t spend time socializing outside of our homes, we may have to focus on other things we can do that we enjoy. Maybe you have a hobby that you haven’t been able to put time into, or a list of books you’ve been wanting to read.

5. Connect with others. This is really important. In this time, where we must physically distance ourselves from others, we still have plenty of ability to connect by phone, social media, or video chat to connect with others. Stay in touch, share your concerns, and enjoy the conversation.

Adapting to Change

Source: https://www.lifehack.org/372463/why-you-need-adapt-change

While it doesn’t always come on so suddenly, in so many ways, and affect so many people at once, change is a constant in life. So, now and always, it’s important to be able to healthily adapt to change, and not be resistant to it.

“Life is a series of natural and spontaneous changes. Don’t resist them; that only

creates sorrow. Let reality be reality. Let things flow naturally forward in

whatever way they like.” —Lao Tzu

One of the best ways to adapt to change is to shift your perspective. Your perspective plays a huge role in how you respond to change.

For example: Instead of seeing your job loss as the end of your career, see it as an opportunity for another door to open. With a clear mind and free time, you can open yourself up to a new experience that you may have only dreamed of, or never even had the chance to think of! Of course, you may have more pressing issues from the loss of your job, such as how will you feed your family, pay your bills. So many people are dealing with these same issues, and so many people want to help who they can.  Empower yourself by reaching out and seeking resources within your community, whether it be for a temporary job, food exchange program, etc. Then, turn around and help those who may still be in need, or be in even greater need than you.  Shifting your perspective from victim, to one of empowerment can be incredibly helpful.

Another helpful perspective to have is one of gratitude. To go from being stressed and upset by the loss of a job, to being grateful that you are healthy, at limited risk for illness because you are home, and have a family to be with during this time can shift your entire mindset to a more positive one, and shape how you handle each day.  

As always, you don’t have to deal with this alone, and talking with someone about the stress, and changes can be very helpful. During this time, I am still counseling patients via phone sessions and video sessions.  If you are experiencing increased anxiety, urges to go back to using during this time, etc. please don’t hesitate to reach out.  Your health, including your mental health should always remain the number one priority.

I’m Scott Swanezy, a Licensed Clinical Social Worker with over 20 years of experience counseling those struggling with addiction and substance abuse. I work with couples and individuals who are struggling with substance abuse and the issues that surround abuse such as anger, stress, anxiety, trauma, and more.  I specialize in using cognitive behavioral therapy techniques, which have been proven to be very successful in helping those struggling with addiction to understand and change their destructive behaviors.   

I have a private practice in Westchester County, NY.  If you think, counseling could help you or someone you love, please don’t hesitate to reach out.  Support is here.