Coping With Anxiety In These Troubled Times

Anxiety about COVID-19 has been taking an emotional toll on us, especially if you already suffer from an anxiety disorder. But, you are not powerless, you are a powerful being. Have a look at these suggestions that will help you get through this stressful time. Here is a video to help you cope during these difficult times. Find the script below of the video.

What Is Anxiety

It’s a confusing and frightening time right now. We’re in a worldwide pandemic, with cities and even entire countries shutting down. Most countries have been affected by the coronavirus. Others are bolstering for what may come and many of us are watching the headlines and wondering, “What is going to happen next?”

For most of us, the uncertainty surrounding coronavirus is the hardest thing to handle. We don’t know what is going to happen, how we’ll be impacted or how bad will things get. This makes it all too easy to catastrophize and spiral into overwhelming fear and panic. But there are many things we can do, even in the face of this unique crisis, to manage our anxiety and fears.

It’s good to be aware of what is happening but not obsessively

It’s important to stay informed, particularly about what’s happening in our community, so we can be aware of safety precautions and do our part to slow the spread of coronavirus. However, there’s a lot of misinformation out there, as well as dramatic coverage that only feeds into fear. It’s so important to be selective about what we read and watch.

• Step away from the media if you start feeling overwhelmed. If you find yourself becoming anxious when you watch, listen or read about coronavirus, try limiting your media consumption to only an hour a day at a specific time

• Limit how often you check for updates. Monitoring social media and the news can quickly turn into compulsive behavior and be counterproductive, driving your anxiety rather than easing it. The amount of time you can check for these updates without it causing you to feel overwhelmed is different for everyone, keep an eye on how you are feeling and change the time you spend on checking updates on COVID-19.

• Ask someone reliable to share important updates. You may find you are better off without any intaking of any media yourself so another way to keep in the loop is to ask someone you trust to pass along any major updates to you.

• Stick to trustworthy sources such as the WHO, CDC, and your local public health authorities.

• Be careful what you share. Make sure what you pass along is true, accurate and verified. I found this video where Infectious Disease Expert Dr. Otto Yang Explains Fact From Fiction very helpful. Here is the link: https://youtu.be/tFvEDk7W1Rg . Rumors can create unnecessary panic.  

There are things you can control 

We are in a time of uncertainty. There are things outside of our control, including how other people behave, how long the pandemic lasts, and what’s going to happen in our communities. This is very hard to accept and the reason we try to find answers by endlessly searching on the web for answers and going over all the different situations that might happen.

Focusing on questions we have no answers to or circumstances outside of our control will lead us nowhere, except to feel anxious, afraid and overwhelmed. 

So when you feel yourself starting to get pulled into the fear of what might happen, shift your focus to what you can control. For example, you can’t control how severe the coronavirus might get where you live, but you can take steps to reduce your risk of contracting it or spreading to anyone else by doing these:

• handwash frequently for at least 20 seconds with soap and water or use a hand sanitizer that contains at least 60% alcohol
• avoid touching your face (particularly your mouth, nose, and eyes)
• stay at home as much as possible, despite not feeling sick especially if you are older or if you have underlying medical concerns like diabetes, hypertension, cardiovascular disease, chronic lung disease, immunosuppressing illness ( protecting yourself from those who have COVID-19)
• avoid any groups over 10 persons
• avoid all non-essential shopping where you might be in close proximity to others unless you wear a mask ( acts as a barrier)
• keep 6 feet of distance between yourself and others when out
• sleep 7-8 hours per night which helps support your immune system
• follow what the health experts say

Plan for what you can  

Yes, you have reasons to be concerned about what may happen if your workplace closes, how long your children have to stay home from school, you or someone you are close get sick, or you have to self-quarantine and may not get paid. 

While these possibilities can be scary to think about, being on top of it can help relieve some of the anxiety.

• Write down specific concerns you have about how coronavirus may upset your life. If you find this overwhelming, take a break.
• Make a list of all the possible solutions you can think of. This does not have to be perfect. Write down anything that flows into your mind.
• Focus on concrete things you can work through or change, rather than circumstances beyond your control.

After you’ve thought of your options, draw up action you can take. When you’re done, set it aside and stay away from it until you need it or your circumstances change significantly.

How to stop “What-Ifs” 

It is hard to let go of our need for certainty and control. It is normal to want to know what lays ahead of us in our lives and not feel like we are stepping going to fall off a cliff, but there are ways to help you feel calmer and in control. 

If you feel yourself start to spin off into anxiety, grounding yourself in the here and now can stop the negative spiral and allow your rational brain to become present.

This technique is effective and simple: 

• Bring your attention to your breath and your body
• Focus all of your attention on the present moment: noticing the smells, sounds and sights, around you and what you’re feeling in your body 
• Continue to breathe in and out slowly, gently bringing your mind back to your body and breath every time you find yourself drifting away from your focus on your breath. Do this until you feel calmer.

Stay connected

Evidence shows that many people with coronavirus—particularly young, seemingly healthy people—don’t have symptoms but can still spread the virus. That’s why the most important thing you can do is to make a positive difference is to practice social distancing ( keeping 6 feet away from each other or 2 meters)

But social distancing comes with its own issues. We, humans, are social animals and we’re hardwired for connection. Isolation can lead to loneliness which can exacerbate anxiety and depression, which can even impact our physical health. This is why it’s important to stay connected and reach out for support when we need it, even though we cut back on face to face socializing. Try these:

• Make it your priority to stay in touch with friends and family. If you tend to withdraw when depressed or anxious, think about scheduling a regular phone, chat, Whatapps, or Zoom dates to counteract that tendency.
• While in-person visits are limited, this substitute video chatting, like WhatsApp and Zoom, are like a “vitamin” for your mental health, reducing your risk of increased anxiety and stress.
• Social media can be a powerful tool, not only for connecting with friends, family, and acquaintances, but for feeling connected in a greater sense to our communities, country, and the world. We are not alone.
• Do not get caught up in other’s online drama and be aware of how you are feeling if you find yourself being pulled into conversations that do not serve your highest good and anyone else. 
• This pandemic will not last forever. It will pass. This is not to make light of anyone who has suffered from contracting the virus or someone they know has become ill. My love is sent to each of you. 
• Don’t let coronavirus be a part of all of your conversations. It’s important to talk about other things and take breaks from stressful thoughts about the pandemic, to just enjoy spending time with each other, laugh, to focus on other things, and share stories on other things going on in our lives.

Emotions are contagious, be smart about who you turn to for support

We are all going to need reassurance, advice, or a kind word during this difficult time. However, be mindful of who you share your feelings with as some people will be negative and cause your anxiety to increase. Turn to the people in your life who can support you with kindness and caring. 

Take care of your body and spirit

During this time it would be good to use the usual stress management methods like getting plenty of sleep, eating healthy meals, and meditating. However, here are a few more tips for your self-care during these difficult times. 

• Maintain a routine. Even if you’re self-isolating, try to keep to your regular sleep, meal, school, or work schedule. This can help you maintain a sense of routine.

• Be kind to yourself. Be easy on yourself. Remember you’re not alone in your struggles.

• Avoid self-medicating. Alcohol and other substances are not good to deal with your anxiety or depressed mood. Unless you won’t overdo the use of substances it is best to stay away from them for now.

• Go outside in nature. The sunshine and fresh air will always do you good. Just keep away from crowds and remember to social distance from others.

• Take time out to do things you enjoy. Watch a funny movie, read a good book, play a fun video game, make something, whether it’s your favorite cookies or a new recipe, a craft, or making a piece of art. The idea is to do something you love doing and this will help your anxiety dissipate. 

• Find ways to exercise. Staying active will help you relieve stress, release anxiety, and help with your mood. You might not be able to use the gym or attend your pilates class but you can still walk, cycle or even jog. Even if you can’t go outside you can still do exercises following youtube videos.  

• Try relaxation methods. When your anxiety is too high and you feel out of balance you will find relaxation techniques like meditation, breathwork and yoga can bring you back to equilibrium. Doing this regularly will bring you the best results. There are plenty of meditation videos you can find to listen to on youtube for free.

Helping others will make you feel better

It’s easy to get caught up in our own fears and concerns at times like this. Even though people have been panicking and hoarding toilet paper, pasta and rice, try and remember we are all in this together.  

Helping others directly makes a difference to your community and even to the wider world at this time, but it can also help your own mental health and well-being. Most of the pain we are experiencing from this pandemic stems from feeling a loss of control and powerlessness. 

Doing acts of kindness for others can help you regain a sense of control over your life, as well as adding meaning and purpose.

Even when you’re self-isolating or maintaining social distance, there are still ways you help others.

Follow guidelines for preventing the spread of the virus. 

• isolating yourself if you have symptoms like fever, cough, shortness of breath ( take yourself to the emergency department and/or seek medical care)
• washing your hands frequently with soap and water for 20 seconds or use hand sanitizer with at least 60 % alcohol
• if you have no symptoms ie fever or cough wearing a mask prevents someone else who has the virus from possibly passing it to you( Covid-19 is passed by droplet method ONLY)

These simple acts can help save the lives of the most vulnerable in your community and prevent overburdening the healthcare system.

Reach out to others in need. If you know people in your community who are elderly or disabled and perhaps isolated you can still offer support. Perhaps a neighbor needs help with getting some medication from the pharmacy or needs some groceries. You can always leave the packages on their doorstep to avoid direct contact. What they may need is to simply hear a friendly, kind and reassuring voice over the phone. 

Donate to food banks. Help older people, low-income families, and others who are finding the shelves drastically reduced for the supplies they need due to people panic-buying and hoarding by donating food or cash.

Be a calming influence. Help friends or loved ones who may be panicking by trying to help them gain some perspective on the situation. Do not share false rumors, instead refer them to accurate and reputable news sources. Having an uplifting influence and being positive in these anxious times can help you feel better about your own situation too.

Be kind to others. Always promote kindness and this will spread throughout our communities even faster than any virus. 

Know this will not go on forever. It will pass.

Remember this ” let love guide you not fear. “

If you would like to reach out to me. Please do so on Facebook or Instagram here via DM:

https://www.facebook.com/InnerLibrationHealer/

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Love 

Debbi