COPING WITH STRESS AND ANXIETY
The novel coronavirus (COVID-19) gives us difficult daily situations. We may have never experienced them before. Health concerns, loneliness, money issues, job loss, and different new daily routines can have a great effect on mental health. Some days will be easier and some harder. It is important to use healthy ways of coping with stress and anxiety.
WHAT IS STRESS?
Everyone has stress. Stress is your body’s response to a change or difficult situation. It is a natural response.
There are events every day that require your attention. Some are dangerous. Some need immediate attention, like when you are almost hit by a car. Big changes, like getting married or moving or living through pandemics or fires, can be stressful, too.
Hassles are the little things that can bother us. Hassles can be catching too many red lights when you are in a hurry or forgetting to take out the garbage. When we have a lot of stress in our life, hassles may bother us more than usual. If you find yourself getting very upset over little things, you might have too much stress in your life.
We can’t avoid stress. It is part of life. You need to know how to cope with stress. Knowing how to cope with stress helps you prepare for anything that comes your way.
ACUTE STRESS
There are many common stressors. Some last only a short time. This is called acute stress. Examples of acute stressors include arguing with a friend, celebrating a holiday, or getting a flat tire.
Acute stress can end when a problem ends.
CHRONIC STRESS
Some stressors continue for a long time. This is called chronic stress. Examples of chronic stressors include raising children, lack of job benefits, fire disasters, pandemics, and money worries.
You don’t have just one kind of stressor or the other. Acute and chronic stressors can occur at the same time. It is not always easy to cope with both stresses at the same time.
STRESS AFFECTS YOUR HEALTH
Stress can wear your body out. It can hurt your health. The first symptoms are often small. You might have more headaches. You might have stomach aches. You might have problems sleeping.
Over time symptoms can get worse. You can get a lot of colds. Sores may not heal quickly. You can get very sad, sick, or depressed. You can have difficulty getting pregnant.
The effects of stress can be dangerous. Chronic stress can contribute to high blood pressure, heart disease, strokes, and diabetes.
- Based on the Florida Literacy Coalition Staying Healthy: An English Learner’s Guide to Health Care and Healthy Living 2010. Revision by Literacyworks
GOOD WAYS TO COPE WITH STRESS
There are good ways to cope with stress. Some can be done right away, and others take more time. Here are some things you can do to cope with stress in a healthy way. Learning more about stress helps you cope better.
• Exercise releases tension from the body. If you go outside, remember to bring a face covering
• Having a support system of family and friends helps you feel better.
• Let go of negative thoughts with positive self-talk.
• Do something relaxing, like deep breathing, stretching, listening to music, reading, or a hot bath.
• Being flexible lets you try and learn new things.
• Writing in a journal helps you think about your feelings.
• A hobby you enjoy may make you feel better.
• Get a good night’s sleep.
• Prioritize your time and know your limitations.
• Simplify your life.
• Focus on one task at a time.
• Do not compare your life to others.
• Stay connected to family and friends – especially those who are alone
• Help or do something kind for someone else in need
• Accept help from family, friends, co-workers, and clergy
BAD WAYS TO COPE WITH STRESS
There are also bad ways to cope with stress. It’s easy to start harmful behaviors that make anxiety, fear, and depression stronger. These may make you feel better for a little while. Over time, they make things worse. These include:
• Eating too much or too little
• Smoking or chewing tobacco
• Gambling
• Spending too much money
• Drinking alcohol
• Using drugs
• Watching too much TV, including news shows
• Putting off things you must do
• Staying away from others
• Sleeping too much
• Taking out stress on others (blaming, arguing, fighting)
STAY UP-TO-DATE
It’s important to stay up-to-date about COVID-19. Remember that too much-alarming news and information can have a bad effect on your mental health.
• Stay up-to-date with trusted news sources.
• Focus on facts that directly affect your life.
• Maintain a good balance with your media time.
• Take a break from the news and focus on other activities.
• Have conversations with others you trust about your feeling and fears.
• Answer your children’s questions simply. Give honest age-appropriate information to children. Remember to stay calm; children often feel what you feel.
HELP IS AVAILABLE
Help is available anytime if you are feeling:
• Alone, fearful, or depressed
• Out of control
• Depressive thoughts due to fear or isolation
• Afraid you might harm yourself or someone else
• You are in a relationship where there is domestic violence
• Someone you know is being harmed or neglected
Consider seeking professional help if you or a loved one is having difficulty coping. Here are some resources near you to contact:
MENTAL HEALTH SERVICES IN THE NORTH BAY
Santa Rosa Junior College students may access Student Psychological Services’ (SPS) Drop-in services at SRJC Monday through Thursday at 2pm and Fridays at 11am on the Santa Rosa campus, and Monday & Wednesday at 2pm on the Petaluma campus.
Sonoma County Behavioral Health Services
If you are experiencing a psychiatric emergency, please contact Sonoma County Behavioral Health Services at: (707) 576-8181 or 1-800-746-8181 or go to The Crisis Stabilization Unit at 2225 Challenger Way, Santa Rosa 95407
Sonoma County Warm Line (707) 565-2652
Call for free and private support if you, or someone you know, are
experiencing emotional stress and anxiety during COVID-19.
This warm line is available seven days a week from 10 a.m. to 7 p.m.
Service in Spanish is also available as well as telephone interpretation
for other languages.
24 HOUR LINES / CRISIS INTERVENTION
Suicidal Thoughts Sonoma County Hotline (855) 587-6373
www.suicidepreventionlifeline.org
National Suicide Prevention Hotline (800)273-8255
www.crisiscallcenter.org
Men Evolving Nonviolently (707) 528-2636
www.sonomacountymen.org
Alcoholics Anonymous (707) 544-1300
www.sonomacountyaa.org
YWCA Domestic Violence Services/Women’s Emergency Shelter (707) 546-1234
www.ywcasc.org
NAMI Warm Line – not crisis, but people will listen, avail M-F 9-5 (866) 960-6264
https://namisonomacounty.org/warmline
Transgender Suicide Hotline 24 hours (877) 565-8860
SONOMA COUNTY DEPARTMENT OF HEALTH SERVICES
BEHAVIORAL HEALTH SERVICES (707) 565-6900 please call for information
2225 Challenger Way, Santa Rosa 95407
www.sonoma-county.org/health/about/behavioralhealth.asp
For individuals with serious and persistent mental disorders with Medi-Cal
Beacon Health Options
Individual counseling for individuals with Partnership Medi-Cal (855) 765-9702
www.beaconhealthoptions.com
SLIDING SCALE/LOW COST/FREE THERAPY
Lomi Psychotherapy Clinic (707) 579-0465, ext. 227
534 B Street, Santa Rosa, CA 95401
www.lomi.org
Sliding scale with no session limits; periodic free therapy with session limits
Sonoma County Warm Line (707) 565-2652
Call for free and private support if you are experiencing emotional stress
and anxiety during COVID-19 (10am - 7pm)
SOS Community Counseling (707) 284-3444
319 South E Street, Santa Rosa, CA 95401
www.soscounseling.org
low sliding scale; no session limits; Partnership: in Santa Rosa, Windsor, Rohnert Park
Jewish Community Free Clinic (707) 585-7780
50 Montgomery Drive Santa Rosa
www.jewishfreeclinic.org
Solution Focused Brief Therapy- 8 Free Sessions
Petaluma People Services (707 ) 765-8488
1500 Petaluma Blvd S, Petaluma, CA 94952
www.petalumapeople.org
Sliding scale available- can take Medi-Cal for children and teens
Humanidad (707) 525-1515
95 Montgomery Drive. Suite 112, Santa Rosa, CA 95404
www.srosahtes.org
Individual, couples, families, children, group therapy. Bilingual services available in Sonoma County. Low fee Sliding scale as low as $25, no session limit.
SANTA ROSA COMMUNITY HEALTH (707) 303-3600
www.srhealth.org
PSYCHOTHERAPY & PSYCHIATRY AVAILABLE at all locations
Accepts all insurances and will do sliding scale. Multiple locations. Visit website to find most convenient location and phone number to schedule appointment. Your first visit there will be with a primary care doctor who can refer you to their mental health services. PLEASE NOTE: Their behavioral health coaches and therapists are here for you! All mental and behavioral health appointments are being moved to telephone visits. Call (707) 303-3600 to schedule an appointment.
