The stress generated by confinement has pushed us towards certain adaptations that are vital to reduce our stress levels. They are generally of two types:

1. Implement solutions

2. Accept the situation

I can implement solutions within the limits of my control over the source of stress. As in this example: My four-year-old son needs a parent to take care of him (major stressor). The solution is to divide the time that the child needs to be taken care of between the two parents, mom in the morning and dad in the afternoon.

I can accept the situation over which I have no control. As in this example: I accept that the ideal solution for my 4-year-old son, which is to return to daycare, may not be possible for some time to come.

If I fail to adapt, the stress reaction will turn into a chronic stress reaction, which occurs when exposure to the stressor persists and/or is repeated frequently. Right now, confinement is preventing us from fully adapting to the situation. So, for many, there remains significant residual stress that becomes chronic. This is the difference between open daycare and a half-day, there is adaptation, but with residual stress (the other half-day of care) that becomes chronic.

When it comes to manifestations of chronic stress , here are the most common reactions:

1. Feeling anxious . This situation places many of us in a level of anxiety that is rarely experienced.

2. Irritability and impatience . In our relationships with our loved ones or with our work colleagues, for example.

3. Sleep problems . Difficulty falling asleep or waking up early in the night

4. Sadness, gloomy mood, discouragement.

5. Demotivation towards work and general feeling of exhaustion

6. Significant anger and difficulty controlling anger in certain situations

7. Feeling of incompetence in our work or in our parental responsibilities

8. Difficulty concentrating , feeling that our memory is less effective than usual

9. Procrastination . Putting off until later what you decide to do now.

10. Stomach aches, back pain , digestive problems.

11. Increased consumption of alcohol, drugs .

12. Variation in diet, whether quantitative (eating more) or qualitative (eating poorly). 13. Return of certain manifestations of a previous mental health problem that has already been resolved (anxiety disorder, eating disorder, mood disorder).

13. Significant decrease or absence of libido.

Although normal, these manifestations of chronic stress must still be identified and neutralized as much as possible. Of course, it is important that everyone identifies their own and establishes a strategy to better manage them.

One way to identify them is to ask yourself: What is new or what is stronger since the last week?

So I suggest the following exercise to help you identify them.

More than stressed? Do the exercise!

1) In the last week, what are the manifestations of chronic stress that I have noticed on a daily basis?

Make a list of these:

1. ______________________________________________________________

2. ______________________________________________________________

2. ______________________________________________________________

4. ______________________________________________________________

5. ______________________________________________________________

6. ______________________________________________________________

Here are some examples:

1. I drink more alcohol during the week than usual (alcohol consumption)

2. I feel more anxious than usual (anxiety)

3. I get angry with children more often (less patience)

4. I feel like the end of lockdown will never happen (discouragement)

5. I feel incompetent and underperforming at work (feeling of incompetence)

6. I have difficulty falling asleep at night (insomnia)

2) What interventions can I take to help manage these manifestations of chronic stress?

Make a list of these:

1. ______________________________________________________________

2. ______________________________________________________________

3. ______________________________________________________________

4. ______________________________________________________________

5. ______________________________________________________________

6. ______________________________________________________________

Here are some examples:

1. I reinstate the rule of abstinence on weekday evenings (alcohol consumption)

2. I start doing relaxation again, because I know it has been effective for me in the past (anxiety)

3. I try to catch myself quickly when I feel my impatience rising (less patience)

4. I accept that the deconfinement will be long, but I know that there will be an end (discouragement)

5. I discuss it with my boss (feeling of incompetence)

6. I put my sleep hygiene routine back in place (insomnia)

Once the manifestations are identified, it becomes easier to be sensitive to them and find a way around them.

▶︎ To consult a psychologist, you can request one directly here or contact the Sequoia Psychological Services secretariat directly at (514) 393-0013. You will be directed to a psychologist ready to help you.