Coping with Anxiety
In today’s world with constant social media, 24-hour news, texting, and multiple other means of continuous contact, it is no wonder that so many people experience some degree of anxiety. Especially with the most current events involving COVID-19, events and updates are literally changing by the hour. Add to the continuous ‘noise’ the uncertainty of who and what to believe. Who or what is the most reliable source to get information to educate you and your family properly, without adding more stress? I do not think there is a home in America right now that is not experiencing some level of anxiety. So what does anxiety look like?
Anxiety takes many forms and has many faces, from anger, restlessness, inability to focus, to racing thoughts, sleep or appetite disturbances, physiological distress (elevated heart rate, sweating, shortness of breath), negativity, feeling powerless, and catastrophic or all-or-nothing thoughts. Do any of these symptoms sound familiar? If so, please know that you are not alone if you experience these during ‘normal’ times. And right now – we are not in ‘normal’ times – so you surely are not alone! So, WHAT can you do to work toward inner peace and calm, while the world feels like it is spinning?
Here are a handful of recommendations:
Keep a schedule – If you are quarantined at home, it can help to keep a regular schedule. Rise at the same time each morning, shower, dress, and adhere to a schedule for the whole family that is as similar as possible to your normal days.
Educate yourself – Knowledge truly is power, and lack thereof increases our sense of powerlessness. Just be sure you are receiving your education from reliable resources.
Step away from Social Media – When you start to experience feelings of tension and agitation while scrolling through social media, turn it off. Maybe consider setting limits for yourself as to how much time per day you will spend on social media.
Exercise – Run, walk, power yoga, or march in place — anything to get the heart rate up and the endorphins flowing. Although gyms are closed, many have access to a back yard. There are many videos on YouTube, as well as apps that offer free workouts.
Eat Healthy – It is common to fall into less than ideal eating habits when our schedule is changed or our anxiety kicks in. We tend to over (or under) eat or turn to junk food. Along with your adhering to a schedule, remember to prioritize healthy eating.
HYDRATE! Drink water! A lot of it!
Take a moment to relax – I know you are thinking “Seriously? If I could do that, I would not be feeling this anxious!” But when you begin to feel overwhelmed, step away. Whatever it is – step away. Take time to read something positive, meditate/pray, take a hot bath, drink a cup of tea, diffuse some calming essential oils (if you don’t have a diffuser – just some drops on a tissue can be helpful), watch a comedy, dig in the garden, give yourself a bear hug (yes, really!), or practice grounding techniques. Stop and ask yourself “What is a healthy activity that makes me feel good?”
Talk to someone - Express yourself to someone you trust. Do not repress your feelings – they will continue to exist and could build in intensity.
Breathe - DEEP slow breaths in - LONG breaths out. Sitting up in a comfortable position – take a deep breath through your nose with a count of 4 and exhale the breaths through your mouth to a count of 8.
Be Kind to Yourself! You are doing the best you can in a very unknown and unexpected situation.
Remember your feelings are normal, but they do not have to control you.
Namaste.