COVID-19 plus a tumultuous election season and the holidays is a recipe for stress. Adults and children all over the state are feeling anxious, depressed or overwhelmed. These feelings, if left unaddressed, can lead to low energy, difficulty sleeping, episodes of heart racing, mood swings, difficulty concentrating and many others. If you are experiencing these symptoms, you are not alone, and it’s not too late to seek help! Here are some actionable tips for reincorporating joy, adding a sense of normalcy and resetting after hitting your limit. 

1. Talk to someone. You can get burned out from pretending you’re fine when you aren’t. Find someone you know you can rely on, like an old friend, a spouse or a relative. Tell them what’s on your mind, and name your emotions for what they are. Say, “I’m feeling sad,” instead of “I’m sad.” Putting distance between you and your feelings in this way can help you feel more in control. 

An added bonus: In a world that is lacking human connection due to COVID-19, talking about your emotions is a great way to form a connection.  

2. Unplug for a while. If you overindulge in negative news media and social media, you might start to feel overconnected and overwhelmed. If this is the case, it’s time to unplug for long, unfragmented periods of time. Try moving all screens out of your bedroom. Limit your social media time to one hour per day. Keep a strict 9 to 5 email policy. Screens connect us to the world at large, and sometimes we need to unplug to reconnect with the more immediate world around us. 

Here’s a tip: During these “unplugged” periods, indulge in your hobbies. For example, finish that art project you started months ago. Go on family walks every afternoon. Have dance parties in the living room after dinner instead of watching TV. These things can reincorporate joy in the normal. 

3. Start meditating. A regular mediation practice can provide calmness and clarity and promote happiness. The purpose is to empty your mind of all thoughts – negative or positive – so that you can fully connect with your body, your breath and the space around you. The best part about meditation is that the more often you practice it, the more present you feel in everyday life.  

Meditation may sound easy, but it can be very challenging the first few times! Try guided meditation via phone apps, like Headspace, Calm or Meditation Studio. 

4. Take care of yourself. You’re probably thinking, “I know, I need to eat better, exercise more and get more sleep.” Those are important forms of self-care, but what may be more helpful in the short-term is showing your body true compassion. Take a warm bath with good-smelling soap to calm yourself down after a stressful week. Reward yourself for getting through an exam by cooking a delicious meal. Do something you love, like dancing, painting or having a virtual get-together with friends. These things signal to your mind that you are doing well, in spite of the stress you are feeling.

5. Visit with a crisis counselor. Crisis counselors are trained counselors who work with people experiencing stress and difficult emotions related to a crisis, like COVID-19. Crisis counselors can give you coping mechanisms to build resilience and provide connections to other community members who can also help. 

Seeking help is never a sign of weakness. Arkansas DHS is providing FREE, CONFIDENTIAL crisis counseling and referral to those experiencing stress from COVID-19. You can take advantage of this program by going to staypositivearkansas.com or calling the Crisis Support Line: 833-993-2382. 

David Kuchinski and Maci Scudder, Centers for Youth and Families Arkansas DHS Promoting Positive Emotions