When you, your child, or your teen hear news about an outbreak of an infectious disease like the coronavirus (COVID-19), it is normal to feel stressed and anxious. During an epidemic like the one we are currently experiencing, it is important to monitor and relieve stress in yourself and those you love. Here’s how to monitor your stress.
Before developing coping strategies, it can be important to first understand and monitor how stress affects you and those you love.
Understand How Stress Works in the Brain
First, it is important to understand that your reactions to stress are normal brain-based reactions that were designed to keep you safe. The amygdala in the limbic system of your brain is permanently wired to think about all the bad things that might possibly happen to you: this is for your safety and security: you wouldn’t survive very long if you didn’t recognize dangers and react to them.
Unfortunately, negative thoughts and feelings can become automatic and carry this survival process one detrimental step further. Not only do these thoughts grab your attention, but they circle unceasingly through your mind. Right next to the amygdala, the hippocampus is designed to remember bad things (among other things) and it will not allow these thoughts to be forgotten: one of its jobs is to help you remember things you need to react to quickly.
These negative thoughts tell you to either fight, flee, or freeze. However, in modern life, these discouraging reminders can disrupt your performance and spoil your quality of life often resulting in stress, anger, anxiety, or depression.
In the brain, the frontal lobe can stop this process; however, it is slower and is often less consistent than the amygdala (especially in children and teens). The good news is that based on our knowledge of how the brain works, you can improve your ability to cope with stress.
Monitor and Identify Your Stress Reactions
You may notice some of the following symptoms of stress and anxiety in yourself and your loved ones.
Emotions
Feelings of anxiety, fear, sadness, depression, irritability, anger, or even euphoria may occur during times of stress.
Thinking
During times of stress, you or your loved one may experience irrational, negative thoughts about your safety or your ability to cope. Because these negative thoughts are hard to ignore, you may have trouble remembering things, thinking clearly, or making decisions.
Body
Physical reactions to stress may include stomachaches, headaches, feeling lightheaded, increased heart rate, loss of appetite, being easily startled, and muscle twitches, tremors, or tension. These reactions are part of the “fight or flight” response.
Behavior
Stress and anxiety often results in changes in behavior that are focused on either fighting or fleeing a stress-related situation. These behavior changes may occur suddenly (especially in children) or may develop gradually (in adults).
Fight or flight behavior can be obvious such as when a child runs out of the room or hides under furniture, or it can be more subtle, such as when a teen temporarily avoids a situation by engaging in an off-task activity or changes the subject in a conversation. Increased rigidity and the desire for control and predictability are also symptoms of stress that may show up as a child having a “melt-down” or a teen trying to get his or her way. Children, teens, and adults may even experience increased irritability, frequent arguing, or angry outbursts.
Develop Coping Skills and Seek Help as Needed
Now that you understand and can recognize your or your loved one’s reactions to stress, it’s important to develop improved coping strategies as outlined in the post “Coping with Stress.” As outlined in this article, the best way to cope with stress is to focus on the things you and your loved ones can control in your lives.
It is important that you understand that because of the efficiency and automaticity of the amygdala and hippocampus, addressing your needs requires hard work and consistency. If you or a loved one needs additional help coping with stress, anxiety, or other negative feelings about the coronavirus outbreak, call us at 817-421-8780 to make an appointment.
At Life Solutions of Dallas-Fort Worth, we remain committed to supporting the emotional well-being and resilience of the children, teens, adults, and families we serve. Given the ongoing concerns posed by coronavirus (COVID-19), we are following the Centers for Disease Control and Prevention guidelines to ensure that everyone who accesses our services remains safe and healthy.
(c) 2020, Monte W. Davenport, Ph.D.
