Mary DavisWhile managing emotions and coping with the current situation, many are experiencing higher levels of stress and experiences of anxiety. As we all do our part to prevent the spread of coronavirus, it is crucial that we support our mental health as well as our physical health (especially while being isolated at home).
Here are ways you can manage anxiety during the COVID-19 Pandemic:
Exercise regularly
Exercise gets you moving and has been linked to decreased feelings of anxiety and stress. Since gyms are closed and everyone should be staying home and social distancing, here are some useful tips that can help you start or enhance your home exercise routine. Also, one of the best things you can do right now is download a fitness app, such as 30 Day Fitness for example. Apps help you follow a routine, give you specific exercises based on your goals and fitness level.
Journaling
Journaling is a way that you can write, express yourself, and put your thoughts to paper. A couple of strategies you can use for journaling that are particularly helpful for anxiety are: ‘brain dumping’ and ‘gratitude’. For brain dumping, set a timer to 5 minutes and simply write everything that comes to mind. Just get it all out there—the journal is yours, after all. When the timer is up, set your pen down, take a couple of deep breaths, and release. A gratitude journal is a positive intervention and practice where you write down good things from your day. They can be as simple as ‘I had a great cup of tea this morning’ to ‘I spent time outside today’. Writing down what you are grateful for helps to focus on the good, helps you feel calmer, and helps you notice what you appreciate in life.
FaceTime friends and family
Even though we are social distancing, we can still stay connected! And it is important to do so. FaceTime your friends and family and while talking about the global events is a natural part of the conversation right now, set a timer for a couple of minutes, and then move on. Try a fun game you can all play together and enjoy each other’s company virtually.
Limit time on news outlets
While it is important to be informed, the content you consume can greatly contribute to stress and anxiety levels. So be informed, but limit your time on news outlets for your mental health.
Meditation and yoga
Meditation and yoga are both centered on being in tune with your body. Meditation focuses on tuning out the ‘noise’ and being in tune with the present moment. Yoga is a practice that originated in India and aims to join the mind, body and spirit. Both help to reduce stress, promote relaxation, and enhance personal growth.
Take up a new hobby
When you are doing something that you are really interested in, you are focused in and can reach a state of flow. When feeling anxious, this is a way that you can use some of the energy and channel it into something else.
Do house projects
Especially if you are someone who is consciously affected by your environment, organize and/or declutter your home. Being in a clean and clutter-free space can help reduce stress and also give you a sense of accomplishment.
If you would like some help in managing your anxiety and/or to process your experiences, please seek the help of a mental health professional. Many mental health professionals are offering virtual services and/or educational content for the public. To be aware and be willing to say ‘I would like some help with this’ takes strength, and your mental health (and entire well-being) is absolutely worth it!