Cumulative stress is the result of several unaddressed stressors piling on top of one another leading to poor physical and mental health. These stressors could be financial, relational, work, or home stressors. Any one of these stressors could be enough to make someone feel anxious, but when they pile up without resolution they can lead to panic, dread and despair.

The COVID-19 pandemic contributed to a number of cumulative stressors in our lives: missing family and loved ones, worry and fear about our own health and the health of our loved ones, employement and financial stability.

If you are feeling more stressed than usual you are not alone.

Your window of tolerance is the zone in which you are most readily able to respond to people and events. In your window of tolerance, you are able to perceive incoming stimuli and think and act accordingly. Your window of tolerance is your place of highest functioning where you can easily access logic, emotion, and tact.

Some people have very open windows which means they can operate under a number of different stressors before their window begins to close and they start to react poorly, relying more on emotions, and stress reactions to respond.

Other people have more closed windows which means that they can only tolerate a limited number of stressors before they react with a fight or flight response, often feeling anxious and unsafe and acting accordingly.

During the COVID-19 pandemic we all experienced a number of demands which closed our windows. We were asked to socially isolate ourselves from our support systems. Prior to COVID-19 when we were experiencing a hard day we could ask a friend or loved one for a hug- that hug would open our window just a little. We would attend a group health or yoga class and our window would open just a little bit more. We would go for coffee with a partner and our window would open even more until we were once again working within our window of tolerance. Without these healthy coping mechanisms available to us our windows may stay closed and we experience stress reactions more readily.

If you already had a small or closed window of tolerance you are even more affected by these impacts.

The COVID-19 pandemic not only prevented us from opening our window of tolerance, it also closed our window even further. The constant worry of the loss of your personal health or the health of a loved one continually adds stressors slowly closing our window. If you or a loved one experienced COVID-19 your window closed even further, dealing with guilt, shame, and grief that come with a positive diagnosis.

Find time for yourself. Engage in a hobby that you once enjoyed, remember you do not have to be good at something or make money from it for it to be a valid activity.

Move your body and get outside. You may still be working from home and reducing your trips to public places like the grocery store or gym. Prioritize gentle outdoor movements such as walking.

Eat nutritious foods. You might be less inclined to take care of your physical body when your day consists of staying entirely inside your home. Three nutritious meals a day will go a long way to improving your stress tolerance.

Sleep. Sleep. Sleep. Attempt to set a regular bed time and aim for 8 hours in a dark cool room each night. Power down electronics an hour or two before bed and engage in another stress-busting activity like reading or meditation. Do your best to wake up at the same time every morning and avoid napping throughout the day. Although your schedule may be altered due to working from home do your best to keep your sleep on track.

Try to remember what has helped you in the past. If you are human, undoubtedly you’ve felt stressed in the past. What worked to help you to feel better last time? Painting, cooking, singing, yoga, etc.

If you’d like support in reducing stressors and increasing your stress tolerance by opening your window you might benefit from a counselling session.