6 Ways To Manage Your Anxiety During COVID-19
The world is feeling upside down right now. Many of us are feeling overwhelmed with the rapid changes occurring in our lives and not knowing how this will affect our future. It’s a challenging time that none of us have had to navigate before. How can we maintain awareness of what is happening in the world and also prevent fear from taking over? In the midst of all that feels out of our control, here are 6 ways you can manage anxiety and feel grounded:
Acceptance
It’s normal to feel nervous right now. Many times, when we try to deny these feelings or hide them, they only grow. Give yourself permission to feel what comes up and offer yourself compassion.
Fears can also be reduced by recognizing what it is you can’t control and actively working on accepting this as reality. Think of all the energy you’ll save from learning to accept and work with these changes instead of against them.
Breathe
When fears come up, our body begins preparing for danger. Breathing becomes fast and shallow, heart rate picks up, and critical thinking disappears. This creates a fight, flight, or freeze reaction that is helpful if a tiger is chasing you, but not if you’re trying to stay safe during the pandemic we are currently facing. The good news is, changing your breathing to deep, slow breaths will send a signal to your brain that you are safe and can relax. Practice taking deep breaths throughout the day by breathing in through your nose (feeling your belly rise and then your chest), pausing, and then breathing out fully. Visualize breathing in relaxation and breathing out stress.
Set Limits
Continuous updates from news reporters and social media will only exacerbate anxiety. While the mind may seek endless amounts of information to make sense of what’s going on, the reality is that this overload of information is keeping you on constant alert. It’s not allowing you space to calm down and reconnect with your surroundings. Set limits to the amount of time you spend seeking information about Covid-19 by setting a timer or creating time limits on your phone. When you’re away from this information, fully engage in the moment and gently bring your mind back to focus each time it drifts.
Shift your perspective
It’s easy to get trapped in negativity right now. There are many things happening that are extremely sad. Let’s not minimize that. Let’s also realize that there are incredible things happening even at a time like this. Seek that information too. Here are some recent newsworthy moments that can create that healthy perspective shift: the environment has shown notable improvements in air quality over the past month, celebrities are making large donations to assist in providing food for families in need, and people are devoting their free time to running errands for the elderly. While there is much happening in the world that is devastating, it’s important that we seek good news so we can also experience hope.
Move and Meditate
The mind and body are constantly communicating. When we feel connected in mind and body, it can allow us to feel grounded and secure. By moving your body and exercising your mind, you are creating an environment in which you can function optimally. Both are great ways to increase focus, relieve stress, and better manage your emotions. Youtube has a plethora of free videos for both physical exercise and meditation. If you are a beginner in meditation, a guided meditation might be a great way to ease into it.
Commit
Choose three healthy mindset actions each day and commit to them. Make sure these are achievable. This can be as simple as focusing on breathwork for a few minutes, calling a supportive friend, and writing down three things you’re grateful for. While simple, these actions are establishing a healthy release of emotions while building connections in your brain that promote resilience.
While there is much chaos in the world right now, you are not powerless. There are actions that can be taken each day to help you filter the information you are receiving and make time for self-care. Take it on one moment at a time. You’ve got this. We’ve got this.
Cheering You On,
