Mental Health Tips: Ways to Manage your Stress During The Coronavirus Pandemic While Social Distancing

Fear and stress are natural human physiological responses to real life threats. Our natural response to danger is an innate protective function we all were birth with to assist in our survival. However, being in a prolonged state of fear and stress can cause actual damage physiologically as well mentally and emotionally.

With the current Coronavirus pandemic, many across the globe are trying to come to grips with real life issues pertaining to job loss and the financial woes associated, scarcity of food and basic household supplies, limited medical resources and supplies, health issues, some preexisting and others as a result of personally contracting the Coronavirus and even enduring the death of loved ones who have succumbed to this very real pandemic. Many have filled emergency rooms, medical clinics and mental clinics trying to find solutions to medical issues and address the confusion, depression, anxiety, fear, stress and panic due to the overwhelming loss of control over their former lives. These are all natural responses to fear, but we do not have to be consumed by them.

I have compiled a list of mental health tips to assist you and your loved ones manage your stress and thrive. We can’t control the events that occur around us, but we can control our reaction to them.

12 Tips to Cope with Panic and Stress

1. Limit your media consumption

Technology is what keeps us connected and informed. However, it can also become a hinderance when not consumed with caution and in moderation. Children’s consumption should definitely be monitored as they are not advanced enough to process some of the information disseminated which can result in nightmares and a host of other issues. Provide age appropriate options for the little ones and limit what you intake as well.

2. Eat a well balanced meal

Establishing and maintaining a well balanced diet is what keeps our immune systems healthy and functioning properly to prevent illnesses.

3. Go Outside

Getting fresh air by taking brisk walks in your neighborhood is a good way to clear the mind and keep you focused on the present. Feeling the wind in our hair, feeling the warm sun beam on our faces, hearing birds chirp, “smelling the roses”, literally and figuratively and looking at butterflies fluttery about for example, can bring us peace, relaxation and clarity of the mind.

4. Exercise

While we are all staying home, this is not an excuse to refrain from exercising and burn some of those calories from snacking and being stationary due to the global lockdown. Jogging in place, running in the neighborhood, performing squats, using stationary weights and using furniture such as the couch and wall to build and maintain upper body strength are all great ways to stay healthy and fit.

Note: Always check with your primary care physician before engaging in any physical activities

5. Rest

Getting 7–8 hours a day is recommended to stay healthy physically and mentally. Not getting sufficient rest increases the likelihood we become ill. A lack of rest also has an effect on our overall mood and attitude.

6. Journal

Journaling is a great way to vent our thoughts as opposed to harboring them inside. It is a another healthy way to release stress in an non maladaptive way. Holding on painful thoughts, feeling without a healthy release can have an negative consequences physically, emotionally and mentally. Example of unhealthy methods of release pain includes, but not limited to substance abuse, inappropriate display of angry/aggression, self injurious behavior etc..

7. Socialize

During your social distancing, try to refrain from total isolation. Although spending some time in solitude is good for our overall wellbeing and helps us remain productive when working on tasks, too much can be unhealthy and leave us more susceptible to depression. Find balance and try to connect periodically virtually via social media, face time, video conference platforms, by phone or email.

8. Pray and Meditate

Setting time aside during your daily routine for prayer, meditation and reading inspirational literature is great way to engage in stress management and spiritual rejuvenation.

9. Spend time with pets

Cuddling up next to your fur babies while having to work from home and school during his time, can have a comforting effect. Emotional pets are becoming more common for their stress relieving quality. Having a pet provides constant emotional support, unconditional love and provides one with something to care for. Caring for something, even a garden/plants or someone other than ourselves, can provide a sense of purpose and belonging.

10. Listen to Music

We have all heard that music is healing. Music is attached to memory and listening to a song can bring a sense of nostalgia and happy feelings. So blast those tunes! :-)

11. Deep Breathing

Focused breathing is a great way to reduce stress and aid you in arriving to a state of peace and serenity. Deep breathing can reduce anxiety, stress and tension headaches.

12. Hydrate Often

I can not not emphasize the importance of staying adequately hydrated. Our bodies need to be properly lubricated to keep our “machines” working properly like our vehicles. Keeping ourselves hydrated, reduce physical pain and bring mental clarity. Drinking water as well as Herbal Teas, can also keep our immune systems strong and can serve as a sleep aid when drinking (caffeine free versions) at night.

We will get though this together. Take these tips, incorporate them into your daily routine and share them with your loved ones.

Bonus Tip #1

  • Take A Nice Cool Shower

Panic can leave one reeling and feeling emotionally out of control. A cool shower can leave you feeling refreshed, rejuvenated and present.

Bonus Tip #2

  • Seek Professional Assistance

Many therapists are currently offering mental health counseling via Tele-Health platforms that you can received while in the comfort of your home

Visit Psychology Today Website:

or dial 211 to find a Mental Health Therapist most suitable for your needs.

If you or someone you know is experiencing any thoughts of harming yourself or others, please dial 911 or the National Suicide Prevention Lifeline at 1 (800) 273–8255.

Visit me on Facebook:

Reed Behavioral Solutions

Instagram: @LeticiaReedLCSW

Listen to my Podcast: Leticia’s Virtual Couch on the Anchor App (Download on your smart devices) and other streaming platforms.



Mental Health Therapist/Coach; Clinical Supervisor/Consultant (CA/NV), Author, Podcast Host (Leticia’s Virtual Couch) Public Speaker; Columnist

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Leticia R. Reed, MSW,LCSW

Mental Health Therapist/Coach; Clinical Supervisor/Consultant (CA/NV), Author, Podcast Host (Leticia’s Virtual Couch) Public Speaker; Columnist