Coping with Anxiety and Stress Through the Coronavirus Pandemic

You’re stuck inside as we all self quarantine, and your anxiety seems to be taking over and running rampid.  You are not alone.  The coronavirus pandemic is affecting everyone, and anxiety is a normal reaction to the uncertainty.  

Whether you are fearing getting sick or those you love getting sick, or you’re worried about your finances and the unknown future, here are some tips to help you cope.

Stick to a daily routine.  

Our daily routines might be disrupted, yet creating some daily routine will help reduce stress levels.  If you are staying home, create a schedule for yourself.  Schedule work if you have it as well as exercise, taking a walk and even scheduling phone/video calls with friends to help stay connected.  

Set time to worry.  

That might sound ridiculous but research has found that scheduling time to worry allows you to limit the time you spend ruminating.  Plan a worry time for fifteen minutes and write your worries.  Setting the same time everyday for your “worry time,” helps to stay present in the moment the rest of day.  If you notice you are worrying outside that time, remind yourself it’s not time to worry.

Don’t avoid your anxious feelings.

As Carl Jung put it, “what you resist persists.”  Avoiding anxiety with distractions only makes it go away for that moment.  When we can name what's going on inside, it calms the anxious part of our brain. Feelings come and go and they will pass, and that’s what we have to remind ourselves when we are feeling anxious.

Try to sit with yourself and check in by asking what you are feeling.  What’s happening right now? What thoughts are you having?  Ask yourself, “Can I just be with whatever is happening inside and accept it?” You don’t have to like it. You don’t have to give up your desire to change it. All you have to do is open to it completely.

Move your body.  

Exercise is well known for reducing anxiety and stress.  Since your gym will be closed and your yoga class canceled, schedule time to exercise at home.  There are many free videos on YouTube that require no equipment as well as free fitness apps.  Or just get outside and walk.  The endorphins that exercise releases changes how your brain perceives pain and triggers a positive feeling in the body.  

Practice mindfulness.  

Anxiety is about the unknown future.  Mindfulness brings us to the present moment.  The most well-known set of practices is “mindfulness meditation.” That means paying attention, purposefully and non-judgmentally, to your experience in the present moment. It can involve a formal practice — like when you sit down, close your eyes, and focus on feeling your breath go in and out. But you can also practice mindfulness while you read the news, shop for groceries, cook or even while brushing your teeth.  Free apps like Insight Timer provide guided meditations tailored to specific themes and they can be as short as two minutes.  There is also free guided meditations on YouTube as well as yoga practice meditations.  

One quick way to calm your anxiety is to place your right hand on your heart and your left hand on your belly. Breathe in for the count of 4 and breathe out for the count of 6 extending your exhale.  

When your anxiety really feels like it is taking over, practice grounding — Look around you.  Notice 5 things you see, 4 things you can touch, 3 things you can hear, 2 things you can smell and 1 thing you can taste.  

Limit news and social media.  

Reduce time watching the news and viewing social media.  It’s important to be informed but it’s also important to limit screen time with news and social media.  Give yourself a window such as 30 minutes or an hour a day to view social media and the news.  Seek out reliable sources that are giving the facts, not opinions, about what’s going on and keep your viewing time limited.  

Reframe your thoughts about the quarantine. 

Reframe your attitude about being home.  Treat it like a mini retreat for yourself.  Read a book.  Take a bath.  Listen to music that feels good.   

Do long avoided tasks or the hobbies you put off.  Planning daily tasks will help keep a sense purpose and gives a sense of productivity. 

Clean your house.  Put something that is out of place in it’s place.  Having things organized makes us feel calmer.

Physical distancing, not social distancing. 

Loneliness is painful for our mental health and causes physical pain.   Plan phone or video chat dates with family and friends.  Share a virtual coffee or a meal via FaceTime or Skype.  Watch a show together or do a craft with a friend.. Find ways to stay connected.

If you’re alone, focus on the solitude and find one thing every day that brings you joy. It can be learning something new or reading a book.  It could be getting creative again and bringing out an instrument or an art pad and paint.  

Start and end your day on a positive note.

Instead of immediately turning on the news, take a few deep calming breaths or play some calming music.  Practice yoga.  Walk in nature.  Finding a calm way to start and end the day allows the body to relax and calms the anxious brain.  

If you are struggling with coping with your anxiety through this time of crisis, telehealth sessions - either by phone or video chat - are available.  Contact me at 561-406-4398 or laura@lauratraceytherapy.com to schedule a free 15 minute consultation.