Tips for managing anxiety while social distancing for COVID-19

The coronavirus pandemic has led to school being canceled and the recommendation of social distancing.  This unprecedented situation can increase anxiety and panic.  Here are some tips for anxiety and managing mental health during this time.  

Thinking

Notice your thoughts and thinking style.  

Are you catastrophizing? This could the “what-if” question left unchecked.  The worst-case scenario suddenly feels like reality.  Your stress responses kick-in; your stress hormones release.  These hormones communicate with the rest of your body, and suddenly you notice an increase in anxiety, heart rate, shortness of breath, and your body feels unsettled. 

You can use your breath to put the brakes on this chain of events in your body.  Deep, slow abdominal breathing signals to your body that all is calm.  Here is a helpful guide to the 4-7-8 rhythm used for relaxation.  https://www.medicalnewstoday.com/articles/324417

Physical exercise also helps release the buildup of stress and stress hormones. According to Harvard Health, walking for twenty minutes decreases your sweet cravings-which can definitely increase when you are bored!  Walking also increases your immune system-another bonus during this pandemic.  

Relaxation and Play

As a society, we are on-the-go all the time.  Busy, busy, busy.  Take this imposed downtime to reset your relationship with busyness.  

Focus on relaxation to decrease stress response and anxiety.  Spend some extra time enjoying your hobbies.  Discover a new one.  Play board games or card games.   Use this as family time and play together.  Be creative!  Draw, paint or explore mixed media.   

Stay social

Stay connected through social media.  Now is a good time to start a Facebook group around a hobby or other means of connection.  Read and start an online book club either on Facebook or Goodreads.  Goodreads has lists and recommendations that make it easy to find the perfect book.  Use Skype for a great meeting place to discuss your book! 

Gratitude

Start a gratitude journal.  There are numerous benefits to the practice of gratitude.  If this is not a habit of yours already, now is a good time to begin.  Gratitude increases overall mental health.  Gratitude is realizing you have experienced something positive and also acknowledging there is an outside source.  Gratitude is beneficial individually, in relationships, and collectively.  Whether you keep a journal or write letters of gratitude, your mental health will improve.  

Mindfulness

Mindfulness is being intentionally aware of the present moment without judgment or attachment.  This is another powerful practice to reduce stress, increase control of your thinking, and improve mental health.

Begin by using your deep, slow breath.  Turn your attention inward.  Notice your body sensations as you follow your breath.  Observe.  Take hold of nothing.  Push nothing away.  Watch thoughts come and go.  Turn your attention outward.  Notice what you see.  What you smell, hear, feel, and taste.  Focus on what you observe-factually.  Describe these observations.  Hold all of this in your awareness.  Release judgment and notice your curiosity as you focus on the present moment.  

This helps guide your attention away from anxious thoughts, stress, and grounds you in the present moment.  

Prioritize your mental health and self-care during this time of social distancing.  If you feel you need mental health services, call or email for a complimentary consultation.