Coping with Anxiety in the Time of the Coronavirus
The Coronavirus pandemic has had a tremendous impact on every aspect of our lives; economic, mental, physical and spiritual. Anxiety levels are at an all-time high as most of us have never experienced this type of worldwide crisis. Many people are dealing with feelings of uncertainty, lack of control, and fear. While we don’t have control of some events in our lives, we can regulate our behavior by practicing social distancing to the greatest extent possible. We can also implement actions to help alleviate our stress. The following are 5 strategies that can be employed to help keep you mentally and emotionally healthy.
1. Breathe. Practice deep breathing; “belly breaths” as they are known in yoga and similar practices. As you slowly inhale, think of filling up your body with air from the belly on up and exhale downward. Your belly should expand with each slow inhale and contract on the exhale. You can count slowly from 4-6 on the inhale and again 4-6 on the exhale. Another such breathing technique, is known as the “4-7-8. Breathe.” Breathe in for 4 seconds, hold the breath for 7 seconds, and exhale for 8 seconds. This method aims to reduce anxiety and help you get to sleep. There many other breathing techniques aimed at relaxation and calm that can be found online. Use what works for you. You can mediate on relaxation, light, calm, health; whatever helps to ease your body. As the body relaxes, so does the mind.
2. Stay Connected. Many people are experiencing loneliness and depression as usual operations are shutdown and social distancing is promoted. Some are quarantined in hospitals and homes. For those who already struggle with loneliness and depression, COVID-19 has exacerbated these feelings. We are social creatures and possess a human need to connect. There are a number of ways to stay connected thanks to technological advances. Platforms such as Skype and Zoom allow people to engage with each other in real-time. You can create or join a virtual hangout for support, education or to just talk. The important thing is to reach out. A simple phone call or old school letter writing are other options. Just the act of staying connected is healing.
3. Engage in Something Productive. News about COVID-19 is overwhelming. This is especially the case for those who have been directly impacted, whether it is economically, physically or otherwise. There are a number of online courses available, many which are free of charge. Exercise videos, meditation apps, learning opportunities, and even livestreamed music concerts. Use this as a time to learn something new and keep your mind and body engaged in activities that are beneficial.
4. Stay Present. Try to remain centered by focusing on the here and now, rather than on the past or the future. Those who focus on the past tend to be bogged down by regrets, things they should or should not have done. Those overly focused on the future are likely to engage in catastrophizing, and thereby increase their anxiety. There is a middle ground, which is present and focused. This does not mean that you don’t try and predict and plan accordingly. It means that you stay centered by focusing on the here and now to the greatest extent possible. Breath work, journaling, and taking a warm bath all help. Putting reminders on sticky notes or index cards with the words “stay present” or “breathe” are other options. When you find yourself obsessing about the past or the future, bring your thoughts and breath back to now.
5. Realize That This Too Shall Pass. While we can’t be certain of how long this pandemic will last, know that nothing is permanent and all is transitory. This in no way diminishes the extent to which this virus will continue to take a devastating toll. We must do everything in our power to help limit its spread as well as help ourselves and others. However, we must also look forward to the day when there will be a vaccine, treatment, and a return to life as we know it. Perhaps an even better life.
Finally, know that we are all interconnected. If anything this pandemic has taught us is that our behavior has the potential to impact the entire world. You possess the ability to call upon your inner strength and be a source of healing to yourself and others.