Ways to cope with debt stress

It can be overwhelming to deal with debt, it not only causes financial worry, but it also affects physical health and causes heart disease, high blood pressure, diabetes, gastrointestinal problems, headaches, and high cholesterol levels. Excessive stress from debt can result in a weak immune system.

Debt stress can also result in mental health issues such as anxiety, depression, social withdrawal, relationship issues, and unhealthy coping methods such as overeating, gambling, or consuming too much alcohol, weight gain or weight loss, and insomnia.

According to a 2012 study from the University of Nottingham individuals, with debt or financial issues are at a higher risk of suffering from mental health issues such as anxiety, suicidal ideation, and depression.

It can be tough to deal with debt stress it affects physical and mental health as well as the quality of life. It is essential to know that it is possible to cope with debt stress and feel better.

Ways to cope with debt stress:

Acknowledge the debt and face it:

It can be stressful to have to deal with debt, acknowledge it, work on eliminating the feeling of guilt, shame, low self-esteem, and hopelessness. Remember that everyone deals with debt at some point and tackle it head-on. Work on what has caused the debt, be open and discuss spending habits. Analyze the cause of too much spending, the more a person takes stalk of what has resulted in debt, the more clarity there is to overcome the situation.

Make a list of payments:

Make a list of payments and find ways to reduce debt, create a planner and write down about all the possible expenses such as bills, mortgages, and loans. Also, figure out how to pay back borrowed money. While making a list of payments feel a sense of calm, motivation, and hope. Create a budget calculator spreadsheet and write down all the possible finances and figure out the expenses in order of importance.

Identify spending habits:

It is a good feeling to make a purchase but be aware of spending habits. There will always be expenses in the form of bills, hence be careful about spending, make a note of savings and spend accordingly and ensure there is enough left to pay bills, loans, and so on.

Explore other options:

With the current situation of COVID-19 pandemic, it is a tough time to seek employment. Hence explore other options such as looking at another career path or become self-reliant with blogging, writing a book, making videos on YouTube or starting a small scale business that does not require many funds and so on.

Relaxation techniques:

Meditation is a powerful practice to feel relaxed. It is the process of training the mind to focus on oneself and thoughts. It helps increase self-awareness and develop a positive outlook in life. It is about living in the present and being aware. It is a simple practice, find a comfortable place to sit, maintain an upright posture, close eyes and breathe in and breathe out. While performing deep breathing pay attention to self and present moment.
Laughter is an effective way to beat stress. It helps reduce stress hormone cortisol and boosts endorphins that help improve mood. Listening to calming music helps reduce anxiety, heart rate, and blood pressure.
Browse through positive, motivating, and inspiring quotes for a boost of inspiration and positivity.

Make a gratitude list:

Make a gratitude list of positives, and this may help remove worries and negative thoughts. Reflect on good memories, positive qualities, fresh air, time spent with the pet, helping someone in need, progress in the workplace, and so on.

Foods that calm the mind:

Certain foods can help ease anxiety green tea contains theanine an amino acid that has calming and anti-anxiety effects and helps in the production of dopamine and serotonin. Chamomile tea has antioxidant, antibacterial, anti-inflammatory, and relaxant properties. Dark chocolate helps reduce stress and anxiety and improves mood. Pumpkin seeds and banana are rich in potassium that helps reduce stress and anxiety. Foods high in zinc such as egg yolk, cashews, liver, and oysters helps reduce anxiety. Foods rich in magnesium helps calm the mind, and the good sources are whole grains, seeds, nuts, legumes, spinach, and leafy greens.

It can be stressful and tiring to deal with debt stress, but something good can come out of it by just channeling the mind to be calm and think of other avenues to explore. Also find ways to soothe the mind like engage in music, laughter, or anything relaxing and binge on foods that calm the mind.

Ways to Cope with Cabin Fever

Cabin fever refers to psychological symptoms experienced by individuals who are unable to leave home or encounter the outside world frequently. It is a term that describes being confined or isolated in a place for a long time. Individuals stay indoors when the weather conditions are severe outside, and now cabin fever has become a common scenario with the COVID-19 pandemic.

Cabin fever is not a psychological illness, it is a state of mind, the physical, behavioral, and emotional effects of cabin fever are real, and it can affect the quality of life to a large extent. A person with cabin fever will exhibit these signs such as loneliness, anxiety, impatience, restlessness, irritability, boredom, depression, and hopelessness.

These are the symptoms of cabin fever:

Unable to cope with a daily or weekly routine

Insomnia or excessive sleeping

Eating too much or too little

Difficulty focusing

Lack of motivation

Not concentrating on appearance

Feeling of hopelessness

Lack of patience

With lockdown restrictions imposed because of the COVID-19 pandemic, it was mandatory to stay indoors and venture out only when necessary. It is a difficult situation to get accustomed to mainly for people who regularly go to the office, meet people outside, or do outdoor activity.

Staying indoors may feel good because it is the comfort of home. However, for some, it can be overwhelming for an extended period. Some of the factors that can cause cabin fever are

Unable to connect with family and friends

Unable to enjoy fun and relaxing outdoor activities

The feeling of lethargy from having little or no work

The thought of having to sit at home finish a lot of work in a day with no time to spend with family or other activities can be tiresome.

Job security is a concern during these uncertain times. It causes a person to worry about finance and savings.

It can be tedious to have to stay at home most of the time, but there are ways to cope with cabin fever such as

Create a routine and follow it:

It can be boring and lonely to stay at home. A way to feel better will be to create a routine anything that uplifts the mood. It can be making a cup of tea or coffee in the morning, trying out new recipes, blogging, or anything creative and inspiring.

Spend time outdoors in nature:

Spending time outdoors helps reduce anxiety and stress and improves mood. It is fun to spruce up the garden with herbs and flowers. It is also calming to observe nature and take in the fresh air and spend time with a pet. For those who enjoy the garden and outdoors, it is enjoyable to grow herbs and flowers.

Choose foods that help calm the mind:

Foods rich in magnesium such as whole grains, seeds, nuts, and legumes helps reduce anxiety.

Individuals who consume zinc-rich foods such as egg yolk, liver, cashews, and oysters are known to experience lower anxiety levels.

Omega-3 fatty acids such as sardines, herring, tuna, mackerel, salmon, walnuts, chia seeds, flaxseeds, milk, juices, yoghurt, and eggs are known to reduce anxiety.

Asparagus and foods high in B vitamins such as almonds and avocado are known to reduce anxiety.

Avoid being self-critical:

It can sometimes be hard to get adjusted to being in one place, avoid being self-critical and do not indulge in negative thoughts. Being at home can spark a new lease of life, get motivated to emerge with an innovative idea that can result in entrepreneurship.

Focus on positives:

Find a happy place and make a gratitude list of the positive things that have happened. Write down positive qualities and success stories such as reaching a destination on time, being successful in the workplace or with own business, helping someone in need and so on. A person who is living alone can find inspiration in pursuing something new such as a new hobby, blogging, or writing a book. Individuals who are living with family can also find a happy place develop self-compassion and self-care, and with a positive mindset look for awakening in a new direction such as writing a book, or a new business idea. Irrespective of living alone or with family work on attaining self-worth and be as productive as possible.

With a busy schedule, there may be minimal time for social interaction. It is good to connect with family members and friends and find out how they are doing. During these uncertain times, there is an emphasis to focus on health and safety that is increasing anxiety levels in people. It is essential to check on family members and friends and find out how they are coping with the COVID-19 situation, be there for each other and support each other.

For those who are feeling exhausted about being isolated and confined in one place seek help from a mental health professional.

Coping with work from home stress

The work from home situation has become more common than before because of the COVID-19 situation. These trying times are taking a toll on the health of working professionals, and entrepreneurs, increasing the risk of anxiety, stress, restlessness, backaches, and insomnia. The work from home scenario is not new, but now it is needed to work from home for months on end.

During these unfavorable times, parents will have to work and take responsibility for their kids’ online classes as well. There is also the requirement to finish the work for the day and meet deadlines. Also, with the unpredictable nature of the virus job security is a concern. The work from home scenario is now different zoom calls have become the mode of interaction replacing meetings.

The thought of working from home may seem cozy because it is the comfort of home, unlike an office where there are people around, but there are stress factors that build anxiety in a person who is working from home such as

Setting boundaries and getting the job done within a time frame without disturbances from family or other people.

The pressure to be online and report finished work to the boss. Since there is no in-person meeting while working from home, there is the pressure of maintaining discipline and getting the job done.

A person who is working from home will not only have to cater to their professional demands but also the needs of family members and this can result in conflict.

The work from home situation is not something new. Employees sought this method even before the novel coronavirus outbreak. Now employees have to adjust to the work from home situation more than ever before, and according to scientists, the primary stress factor is a change in routine and adapting to zoom and teleconferencing. It is now essential to get accustomed to virtual communication than speak to someone in person, thereby causing employees to feel more anxious.

The continuous routine of working from home is new and different and, there are ways to feel less stressed about working from home

Accept the reality of working from home:

It is important to first accept the reality of a work from home situation. It does take time to get used to virtual technology communication. Accept the fact that the mode of working is different, but also prioritize on keeping safe. Remember, the whole world is in this together.

Plan tasks for the day before starting work:

Before commencing work, spend time planning the tasks allocated throughout the day. Based on importance, write down what needs to get completed within a time frame. This organizational system will help a person feel less stressed.

Avoid being too self-critical:

It can be overwhelming to work from home with minimal in-person interaction with colleagues. It can be tedious to be on virtual communication for long hours. There is the task to attend to work and take care of people at home. With so much to do, have self-worth and self-appreciation and avoid being self-critical.

Make time for breaks:

However hectic the work maybe have fun between breaks, chat with family, enjoy a favorite meal, pursue hobbies that are fun such as music, reading, gardening, art-work or anything that is relaxing and inspiring.

Enjoy the work from home process:

A person can feel too tired while working from home, but remember to enjoy the process. Be proud of being able to manage family and work life, keep a calm mind while working from home. Distractions and disturbances are unavoidable, but consider the work from home as convenient and within the comfort zone. Also, decorate the desk with a showpiece or plants or anything that is fun and creates a feel-good effect.

Get a healthy amount of sleep:

After a hard day’s work, sleep well, and keep the mind calm, gradually work on avoiding thinking about the next day’s work. Before sleeping, think about pleasant thoughts or memories and feel proud about being productive.

During these difficult times, ensure to give health and safety a priority and follow the regulations to avoid the spread of COVID-19. Keep in touch with family and friends and find out how they are doing. The prolonged work from home situation can be taxing and, it increases the risk of stress, anxiety, restlessness, burnout, and insomnia. In such a case, seek help from a mental health professional.

Coping with job loss or unemployment stress

The COVID-19 pandemic has created uncertainty around the globe, life has become different than before wearing a mask, and maintaining social distancing has become mandatory. Along with taking safety precautions, job loss and unemployment stress have become common in these unprecedented times.

During these trying times, it is impossible to predict when the economy will recover. Despite knowing how unfavorable the situation is, it is still an uncomfortable feeling to deal with job loss and unemployment stress. There are ways to cope with the situation.

Allow space to grieve and acknowledge feelings:

When there is job loss, allow space to grieve and feel the effects of it, grieving could be an indication about caring about one’s wellbeing. It is a disturbing reality to face, but avoid being self-critical and handle it with care and determination. Acknowledge emotions or feeling associated with job loss, let it out of the system. Take time to deal with the emotions and feelings connected with a job loss or unemployment situation.

Give time to adjust to job loss and write about the feelings:

It is required to take time to deal with job loss circumstances, and don’t be self-critical and write about the feelings let it out of the system. While writing about feeling reflect on a positive thought such as the situation may be difficult now, but there may be a good opportunity in the future.

Accept the situation:

It takes time to accept the situation of a job loss, but it is needed to face the reality of it. Acknowledging and facing a difficult situation will enable a person to move on and explore new opportunities with a positive frame of mind.

Avoid being self-critical:

When a person is out of a job, they start blaming themselves, gradually work on avoiding self-blame and instead think of positive qualities and skillsets. Work on challenging negative thoughts and replace it with a positive one such as job loss is not an indication of failure, and it could be due to lockdown restrictions, or there could be better opportunities in the future.

Think of job loss as something temporary:

Job loss is not a reflection of failure or incompetence and accept it as something temporary and remember that there are other opportunities to explore. Also, consider the fact that many successful people have experienced failure and have become successful with a never give up attitude.

Look for the silver lining:

There can be a silver lining in an unemployment or job loss situation. With a positive frame of mind think beyond boundaries and explore opportunities or an innovative idea that could result in entrepreneurship or leadership.

Stress management:

It is required to be as calm as possible while coping with a job loss or unemployment situation. There are ways to manage stress like deep breathing, meditation, and a healthy amount of sleep. At least seven to eight hours of sleep is essential for the mind to be calm. A relaxed mind will help in exploring new and innovative opportunities.

There are foods that help manage anxiety such as fatty fish that is rich in omega-3 fatty acids. Brazil nuts are rich in selenium that helps improve mood by reducing inflammation. Eggs contain tryptophan that helps create serotonin, a neurotransmitter that helps reduce anxiety. Bananas and pumpkin seeds are rich in potassium that helps reduce anxiety. The other foods that help reduce stress are milk, whole grains, Greek yogurt, beans and legumes, avocado, kiwi, chamomile tea, dark chocolate, and cherries.
Keep the mind occupied with a feel-good activity such as music, shows, art-work, or anything that is calming. Indulge in any hobby that is relaxing and inspiring.

Create a vision board:

A vision board is a collage of affirmations, pictures, and images, depicting a future goal and desire. Create a vision board filled with ideas and plans for the future. It is a tool to get inspired and motivated to achieve dreams.
It is important to remember that these are trying times, and the occurrence of job loss or unemployment is not in anyone’s control. It is essential to practice self-care and take care of family and friends and find out how they are doing. Now is the time to look out for each other.

Give importance to creating a community that openly talks about issues such as unemployment stress or job loss. There should be no comparison. Also, encourage someone who looks upset or stressed about job loss or unemployment to seek help from a mental health professional.