Managing Anxiety in the Face of COVID-19
We are currently experiencing a tsunami of events that appear to threaten everything we hold dear – our lives and those of our loved ones, our jobs and everything they provide for us and our savings and retirement funds. Meanwhile we are trying to hold it together – especially if we have children – as we navigate this crisis.
One of the biggest challenges can be staying calm and taking appropriate action as the situation evolves. Doing so isn’t just practical, it’s also important for your overall health. We need the “fight or flight” response that says “run!” when there is a short-term crisis. But if there is sustained activation of this response for long periods of time, it can suppress or disrupt all of the body’s systems – from your immune system to your digestion, hormone balance, and cognitive function. This is NOT what you want when being healthy and thinking clearly is paramount. We may be in this for the long haul, so this post contains strategies for taking care of your mind, body and spirit through these uncertain times.
Taming Anxiety, Heading Off Panic
One of the best things you can do to avoid stress or anxiety is to be proactive by thinking ahead and being prepared. Pay attention to the progression of the COVID-19 outbreak in other parts of the world as well as other states to get an idea of what may be next for you and your family. Weigh the likelihood of the same occurring in your area and start making preparations early. Don’t wait until for the last minute – a recipe for anxiety and panic. In your preparation, be willing to think outside the box and be open to new ways of shopping, working and staying in touch with loved ones. Take advantage of technology to keep you connected to others while maintaining social distancing.
News Sources and Information Overload
While it is important to stay informed, choose your sources of information wisely and don’t overdo it! The most reliable information will come from the original expert sources – either directly or through reputable, responsible news outlets. You may want to bookmark some of the websites and check them daily for updates.
Centers for Disease Control - Coronavirus information, health advice and status reports
World Health Organization - For global and regional (Americas, Europe, Mediterranean, etc.) information, updates and health advice
Local, State and U.S. Government agencies - Local, state and the US governments have posted information on their websites regarding current containment notices, travel bans, limitations on crowd size, business and school closings and other instructions to keep you safe and compliant with directives.
Your healthcare providers - Visit your doctor’s website to learn their office protocol for suspected cases of the corona virus. If you are older or have pre-existing conditions, you may want to call your doctor’s office if information is not available on your physician’s website.
Getting your information from reputable sources will save you from needless worry and anxiety due to misinformation.
However, monitoring the news 24/7 is not a good idea—especially if you have a history of anxiety. Decide when and how often you will check for updates and stick to it. (If you have young children, limit their exposure to the news if it is beyond their understanding and/or is increasing their anxiety. Instead ask them what they know about what is going on and if they have any questions. This will give you a chance to correct any misinformation and address any questions or fears head-on.)
Managing Anxiety in the Moment
In trying times like these, it’s totally normal to feel anxious. But getting it under control will help you navigate all the changes you and your family are facing. These four steps are a start:
Practice Mindfulness — Be aware of your thoughts and what you’re feeling in your body. Is your mind racing, your chest tight or your heart pounding? The first step in reining in your anxiety is recognizing it. Now take a few deep breaths…in through your nose and out through your mouth. This will help your body relax and calm your mind so you can address the source of your anxiety.
Assessment — Address your feelings. Have that inner conversation with yourself. What is the source of your anxiety? Is it proportionate to the threat? What can I do about it? What is within my control? Think it through, gather more information if needed and make a plan of action. The very act of doing something productive about the situation can ease tensions.
Acceptance — There are always going to be circumstances beyond your control that you will have to accept. In these instances, tell yourself, “it is what it is” and mentally put it aside so you’re not dwelling on it. It does not serve you fret over things you cannot change. Try to make the best of the situation by staying focused on what you can do.
Prioritize Positivity — Focus on the positive. Look for the good in everything and savor it. This will help you overcome what we humans are born with—negativity bias. This means we tend to focus on the negative. It is a survival mechanism that can spin out of control like a broken record if we don’t stop it. (This is partly why step #1 is so powerful—being mindful of our thoughts/feelings helps us catch ourselves when we are focus on negative thoughts —especially those things we can’t change.)
In tough times, focusing on what’s right with the world is even more important.
So what does that look like in practice? If you find yourself grappling with negative thoughts or ruminating about the past (e.g. beating yourself about something you should have done differently) STOP! Interrupt negative thoughts and counter them with three positive ones. (Yes, it takes three positive thoughts to overcome one negative one due to our negativity bias.)
Why are these four steps so important? They help you disengage the more primitive part of your brain that is geared toward survival—your “fight or fight” mechanism—and engage your frontal lobe (the reasoning part of your brain) to calmly and rationally think through a situation. When you put the brakes on the stress response you are also preventing adverse health effects caused by chronic stress.
Coping Skills in the Midst of Uncertainty
So back to the things we can’t control. In addition to accepting them, engaging in regular (daily) relaxation / stress management techniques is critically important. They not only lessen the negative impact of stress on your body, but can actually improve your physical and mental state — making you more resilient and improving your stress tolerance.
You’re probably familiar with stress management strategies—hopefully you already have a favorite one and practice it regularly. But if you’re favorite mode of relaxation is no longer an option, (due to quarantine or lock down at home) you might need to modify your practice or adopt a new one. Below are a few ideas, but remember, you are the best judge of what might work for you. Don’t feel like you need to do yoga just because your friend does. Experiment, listen to your heart and do what works for YOU.
Belly breathing — This is a simple way to stop the stress response in its tracks. You can do it anywhere and no one will even know you’re doing it. If you’re prone to panic attacks, give it a try. See this post on how to master this technique.
Meditation — If you’re new to meditation or want to give it a try, YouTube has many great videos to choose from or check out the many mediation apps for your phone. If your prefer learning via a book, this is a good one for beginners.
Journaling – When nothing seems to be going well for you, focus on what is right with the world with a gratitude journal. Once or twice a day, write down what you are grateful for. If your family is open to it, have it be a part of your dinner-time conversation to say one thing each person is grateful for. Sharing the good things in life can lift up other’s spirits too.
Exercise – You may not have access to a gym, but there are many ways to get a full-body workout at home with NO Equipment. Checkout YouTube for a huge variety of workout options for men, women and kids that don’t require a lot of space. Exercise not only reduces stress, it gives your immune system a boost.
Listen to music — Whether you want to relax with something soothing or get some exercise with a “dance party,” music can work wonders to banish stress.
Connect with others — Call or video conference your best friend or a family member. Zoom is a great video conference app that is free and easy to use. It works on computers, smart phones and some tablets. Sharing what you are going through helps you feel like you are not in this alone.
Get creative — Do what makes you happy!
The point here is to partake in activities that help you relax, unwind and bring balance to your life so you can be happier, healthier and productive.
Impact on Diet and Sleep
Anxiety or stress can affect your food choices and sleep quality – usually not for the better. It’s important to use the above strategies to manage stress and anxiety and avoid unhealthy foods (soda, snack cakes, chips, candy, etc.) or excessive alcohol consumption that suppress your immune system along with other adverse health effects—including increased anxiety.
A healthy diet helps maintain a healthy mood, body and sleep. Not sure what a “healthy diet” looks like? Download this guide to healthy eating.
If you’re stocking up on essentials in preparation for spending more time at home, make sure you focus on healthy, nutrient-dense whole foods as opposed to overly processed pre-packaged meals. When buying fruits and veggies, buy fresh as well as frozen or canned options to extend their shelf life. Consider buying milk or milk alternatives (soy, oat and nut milk) in aseptic containers for longer shelf life as well. Healthy snacks include nuts, nut butters, granola, hummus with veggie sticks and fresh fruit. Also don’t forget to stay hydrated with plenty of water as opposed to sodas, sweetened beverages (and diet drinks) or caffeinated drinks. For a change of pace, add a splash of fruit juice or squeeze of lemon to your water.
If you have kids at home and are trying to juggle home schooling and working from home, you might want to try batch cooking (making enough for several meals at one time) and freezing meals for later. That way you can create your own frozen dinners for less cost and better nutrition than store-bought frozen meals and cut your meal-prep time significantly.
Just as anxiety can lead to poor food choices, it can also wreak havoc on your sleep. Anything less than 7-8 hours of sleep negatively affects mood and cognitive function. Inadequate sleep also increases your appetite for all the wrong foods (sweets/fast carbs) that give your body quick energy followed by an energy crash. Practicing good sleep hygiene can help you get the rest you need:
Avoid screens emitting blue light an hour before bedtime (TV, laptop, cellphone)
Eliminate caffeine or other stimulants after 4 p.m.
Keep a consistent schedule of when you go to bed and wake up.
Have a relaxing nighttime routine to wind down.
If you “can’t turn your brain off,” try the simple, but effective 4-7-8 breathing exercise to calm your mind and body.
Maintaining a Semblance of Normalcy
While where you work or go to school may have changed, keeping to your normal schedule as much as possible will help you maintain some sense of “normal.” Kids especially cope with a crisis better by sticking to their “normal” schedule.
RELATED POSTS:
Imperfect Produce: Good for You and the Planet - Grocery Delivery Service