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Aftermath of pandemic is coming: Stress-related illness

Maryland Gazette - 4/17/2021

A second pandemic is coming to the U.S., according to the American Psychological Association. The prolonged stress over the past year of the pandemic has inflicted a terrible toll on our physical and mental health.

Here are the astounding findings from APA's March 2021 Stress in America report:

Stress: 67% say they've experienced a roller coaster of emotions during the pandemic. 47% of Americans reported difficulties managing stress.

Weight gain: 42% of adults put on an average of 29 lbs. Typical undesired weight gain in this group has been 15 lbs., with 10% gaining more than 50 lbs.

Weight loss: 18% of adults had an undesired decrease, losing an average of 26 lbs.

Sleep: 67% of Americans developed sleep problems. 35% sleep less and 31% sleep more than desired.

Alcohol: 23% of respondents reported drinking more to cope with stress over the past year.

Mental health: 46% of Gen Z, 33% of Gen Y, 31% of Millennials, and 28% of Boomers said their mental health worsened over the past year. 48% of mothers with children under 18 say their mental health has deteriorated.

Physical health: 47% of people have delayed or canceled health care services.

Vaccines offer hope that the coronavirus will be controlled. But millions of Americans will continue to struggle with the impact of stress. Over 550,000 families will be grieving a loved one lost to COVID-19. Countless coronavirus survivors have been traumatized by their near-death experiences. Physical problems such as obesity and sleep disturbance will plague people for years to come. One in three Americans will suffer from mental health problems such as depression and anxiety.

You can avoid these unhappy consequences, but you need to take action now to implement resilience behaviors. The APA report recommends a three-part strategy to overcome the impact of pandemic stress:

Identify unhealthy habits

Keep a journal to determine when you are overeating, making poor food choices, or drinking alcohol. Note the time of the day. Identify the stressors that occurred that day, including times you were bored. Knowing your triggers can help you recognize when you're most at risk of making unhealthy choices.

Pay attention to how you feel after indulging in unhealthy behaviors. For example, having a few glasses of wine will undoubtedly make you feel better at night. But how do you feel the following day? Make a note in your journal about how much worse you function the day after. Ask yourself what new behaviors you could try substituting that wouldn't leave you feeling worse the following day. Increasing awareness is the first step in making changes.

Change behavior

Next, envision yourself trying out new behaviors you believe will change how you're coping with stress. Also, imagine how you'll feel after you've achieved a positive outcome. For example, if you want to drink less, picture yourself limiting how often and how much alcohol you'll consume. See yourself functioning well and feeling great the next day.

To overcome the temptation to cheat, find an accountability buddy. You're much more likely to stay on track if you share your goals with a close friend or family member. Tell them the best way to help you stay on track. Set up times for them to check on your progress.

Manage weight

Many people dealt with stress by eating comfort foods. The APA recommends that instead of trying to lose weight, start by trying to maintain your weight. Avoid overeating, cook healthier meals, and find other ways to feel good. The initial goal is to establish healthy eating habits.

If you're concerned about having lost weight, create a routine for eating three meals a day. Eat close to the same time every day. Set an alarm to signal mealtimes or schedule time in your calendar. If you have trouble deciding what to eat, get started by having the same breakfast and lunch every day to establish a routine.

Make every effort to get outside for a walk. Not only will it help you lose weight, but it will help you to sleep better. The sunlight will boost your mood. If it's too nasty to go outside, take a walk inside. Create a route through your home that adds around 25 steps to the most direct path. Take this longer route when you go from one place to another in your home. Wander around your house while catching up with a friend on the phone. Take 5-minute breaks for brisk walks during your workday.