Here are effective ways to cope with stress and uncertainty under any circumstances:

• Exercise to increase dopamine and reduce feelings of stress.
• Walk in the park or in natural settings. If there is no park, a good and vigorous walk around the block a few times also feels good. Walking is just as good as jogging.
• Practice yoga and meditation. Mindful meditation teaches how to fully accept emotions that are experienced and live in the moment. It has been found that both practices, which are often used together, reduce blood pressure, increase all around physical health and reduce stress.
• Learn and use deep breathing and deep relaxation techniques to reduce stress particularly since anxiety often results in shallow breathing and, as a result, increasing anxiety. How to do this can be found online by searching “stress reduction techniques or relaxation techniques.”
• Stay connected and talk with others as an adaptive way to cope with life’s difficulties. There are lots of benefits that come from talking with friends and family including getting their support and understanding. Do not self-isolate.
• Keep busy and try to have a routine. Some people have hobbies, and others may have more time to spend with their kids. Socialize, volunteer, have a potluck. Make a list of things to do each day and set reasonable priorities. Do not sit home and watch the news.
• Search the web for businesses across the DMV offering employees on furlough free or discounted goods, services and activities or entertainment.
• Stay healthy by eating well, avoiding alcohol and other drugs and getting plenty of sleep.
• Watch funny movies and TV programs and laugh as much as possible to lighten the mood. Listen to music, sing, dance.
• Keep in mind and even make lists of all the things you have to feel grateful about. Using affirmations also helps. Keep them posted on the refrigerator.
• Refrain from catastrophic thinking that says, “all is terrible and will never be good again” or other variations of this. Think positively and surround yourself with others who do so. Focus on your strengths and abilities, and those of your family and community. It’s good to let yourself cry when needed.
• Be mindful of your behavior around and toward your children. Encourage them to express their feelings through drawing or playing. Give honest answers to their questions at a level they can understand. Maintain routines as much as possible and reassure them.
• Try not to judge yourself and others. Remember that people react in different ways. Ask for help if it gets to be too much.

If you are in crisis and need to talk to someone, call 24/7: 

• 988/Regional Crisis Call Center (RCCC)
  Call 988 or 703.527.4077/ Text 85511

• Department of community and humAn services (DCHS)
  emergency Services 
  Call 703.746.3401 – OR VISIT 4850 Mark Center Dr, 1st Floor, 
  Alexandria, VA 22311

Learn about safety net resources available to assist those impacted by the shutdown.

• Anxiety, increased worry 
• Irritability, anger 
• Fatigue, exhaustion 
• Sadness, crying 
• Changes in appetite 
• Changes in sleep patterns 
• Inability to concentrate 
• Forgetfulness 
• Frequent errors
• Difficulty making decisions
• Confusion
• Hyperactivity
• Physical complaints, diarrhea
• Nightmares
• New or increased use of tobacco products, alcohol or other drug

Deep Breathing

At times of stress and anxiety, shallow breathing or hyperventilation are common. Mindful, regular breathing can reset the normal stress response and prevent or reverse the onset of the unpleasant physical symptoms associated with anxiety.

This is also true for exercise, which can help reduce the excess adrenaline build-up associated with anxiety. It can also give much needed perspective.

To practice deep breathing, take a slow deep breath through your nose to the count of five. Hold your breath for another 5-count then exhale through your mouth for a 5-count.

Anti-Stress Stretches

Finger Fan: Extend your arms straight out in front of you with palms up. Spread your fingers as far apart as possible and hold for 5 seconds.

Upper-back Stretch: Sit up straight with your fingers inter-laced behind your head. Keep your shoulders down, lift your chest and bring your elbows back as far as you can. Hold for 10 seconds.

Ear to Shoulder: Lower your right ear to your right shoulder and hold for 10 seconds. Repeat on the other side.

Overhead Reach: Raise your arms over your head and interlace your fingers with your palms facing up. Keep your shoulders down and stretch upwards. Hold for 20 seconds.

Knee Pull: While seated, pull one knee up to your chest as high as possible. Hold with both hands for 10 seconds then repeat the other knee.

Waist Bend: Reach arms overhead with finger interlaced. Keep shoulders down and bend to one side at the waist. Hold for 20 seconds then repeat on the other side.

Free, Confidential Mental Health Screening 
The Department of Community and Human Services offers an online screening tool (new link coming soon) for mental health and substance use disorders. This free screening is made available to the general public and is taken anonymously. The screening is provided so that you may find out - in a few minutes - whether or not professional consultation would be helpful to you.

If you, or someone you care about, are feeling overwhelmed with emotions like sadness, depression or anxiety, or feel like you want to harm yourself or others call or text 24/7:

• 988/Regional Crisis Call Center (RCCC)
  Call 988 or 703.527.4077/ Text 85511

• Department of community and humAn services (DCHS)
  emergency Services 
  Call 703.746.3401 – OR VISIT 4850 Mark Center Dr, 1st Floor

  Suicide Risks and Prevention Resources and Information
  Learn how you can get help, support someone in crisis and prevent suicide.