By SHANNON HAUGLAND
Sentinel Staff Writer
At precisely 3 p.m., find a quiet area, with your phone or computer.
And listen.
That’s all there is to participating in SEARHC’s “Daily Dose of Relaxation,” a live guided exercise to help combat rising anxiety and stress as a result of the COVID-19 pandemic.
“There’s lots of stress,” said SEARHC Health Educator Doug Osborne, who guides the program.
“There is a lot of things that are warranted, in terms of taking it seriously, and being concerned about this,” said Osborne, who is a holistic stress management trainer. “It has all these impacts: there’s a lot of fear, there’s a lot of anxiety, a lot of stress. ... This has all the elements of a stressful situation.”
Osborne, like others in healthcare and leadership positions, is encouraging the public to follow the state mandates and local directives for preventing and slowing the spread of the virus.
Doug Osborne uses his device as he sits on a bench on the Sitka Cross Trail this morning. (Sentinel Photo by James Poulson)
On top of self-isolating, social distancing and the other recommendations, it’s also important to manage stress, he says.
“It will help us get through it as gracefully as we can,” Osborne said. “If everybody has a goal to manage stress, that will help.”
Osborne noted that some methods of reducing stress have become more difficult in some ways and easier in others.
Such stress relievers as spending time with friends, socializing in groups and going to events are either no longer available or have become more difficult because of recommendations to “shelter in place.” Those in self-isolation may also feel anxieties increasing, he said. At the same time, there are an increasing number of online resources available for such stress relievers as yoga, meditation and physical exercise.
For his part, Osborne started a live online video program, starting at 3 p.m. Monday through Saturday, to help people establish a routine to help reduce stress and at the same time connect with others in the community, if desired. He works from home, conducting the 15-minute exercise from his kitchen table.
The program differs from day to day, but generally, Osborne says, it’s a way to set aside a time to take a break, ease tension in your body, breathe and relax. Osborne introduces himself on video, then turns off the camera for the exercise, then comes back on screen at the end.
The program ends at 3:15 p.m., but Osborne stays online for questions.
“This is week two and each time I’ve learned and gotten good feedback,” he said. “So far, so good – we want to help as many people as we can. The more the merrier.”
The program was designed with the SEARHC staff and patients in mind, but it’s available to everyone in Southeast. He noted the importance of establishing a routine, especially for those working at home and setting their own hours.
“If you are working in a way where you can’t keep track of the days, it helps to have a routine, and have a schedule,” he said.
Osborne encouraged those interested to email him at douglaso@searhc.org for a link to his program, which is carried on the Zoom videoconference system.
There are other stress management activities available, Osborne said, citing the list developed by the nonprofit Cleveland Clinic, an academic medical center in Ohio, in response to COVID. They are available at https://health.clevelandclinic.org/5-ways-to-manage-stress-during-the-coronavirus-outbreak/
They include regular exercise (walking, running hiking), maintaining a healthy diet, taking a break (e.g. “Daily Dose of Relaxation”), connecting with family and friends (via FaceTime, Zoom), and getting adequate sleep and rest.
“Following these steps to manage stress and add a sense of normalcy can go a long way to help you cope with the ever-changing environment and help keep those around you, especially children, calm and focused,” the website says. If you are not able to manage your anxiety or depression on your own, reach out to a behavioral medicine provider for an in-person or virtual visit, the site recommends.
“Take care of yourself and others around you,” says Dr. Amy Sullivan, Cleveland Clinic clinical psychologist, on the site.
Osborne added that it’s important to know the balance between “being informed and being overwhelmed,” and not spending too much time following COVID coverage.
He also recommended that while sheltering in place, people consider taking up a hobby or interest, and become immersed in something other than COVID.
“It’s real,” Osborne said. “But if you’re focused on the pandemic 24-7, and the consequences from it, that’s hard on your body.”
