Coping with Anxiety during Covid19

Written by: Lynn    Editted by: Alex
The COVID-19 pandemic has been stressful for many people. Some of us have never lived through a crisis like COVID-19, and may find it difficult to handle the pandemic mentally and emotionally. Fear and anxiety about a new disease and what could happen can be overwhelming and result in strong emotions in adults and children alike. 

Even if you are not typically an anxious person, it’s common to feel some anxiety during periods of change or uncertainty, especially during the COVID period. Therefore, it is completely normal to feel concerned, worried, anxious and even mildly depressed during this period. If you’re feeling especially anxious or worried during this time, you’re not alone. Anxiety is normal, and in some cases it can be helpful when our worry leads to the engagement of certain behaviours to keep the virus at bay, such as frequent handwashing and practicing safe hygiene in public. 
However, sometimes anxiety can be unhelpful and detrimental to our mental health. Hence, it is important that our emotional and psychological health are being taken care of during such unpredictable times. Here are some tips on how you can keep feelings of anxiety at bay if you are starting to feel overwhelmed:

Channel your anxious energy into action: Stay informed, plan, and prepare
We often feel anxious when events feel out of our control, and we lack the capacity, skills or ability to cope with it. Anxiety tricks us into thinking about the worst-case scenarios in vivid and frightening detail. Therefore, it is important to learn to focus on what’s under your control. This can be done through equipping yourself with the facts about COVID-19 from trusted sources, following government advice and making a plan about what you and your family will do if you need to be in isolation or quarantine.

Limit or avoid unhelpful media and misinformation
Being exposed to constant, alarming, fear-inducing stories convinces us that there is something to panic about, which further perpetuates rumours, misinformation, and anxiety. Although it might be tempting to stay informed on the updates regarding COVID-19, limiting your exposure to the media, news, and social media will help quell the panic. Consider limiting your media consumption to a specific time frame and time of the day, for e.g. allocating thirty minutes to social media each evening at 6pm every day.

Stay connected with others
It can make a huge difference when we share our worries with others, and connect with other people who are supportive. Staying connected to supportive people in your life will help you to feel less isolated and lonely. Try to make it a priority to stay in touch with friends and family. If you tend to withdraw when depressed or anxious, think about scheduling a regular phone, chat, or Zoom dates to counteract that tendency.
Look after your body and mental health Get plenty of sleep, eat well-balanced meals, avoid smoking, excessive alcohol and drugs. Beyond that, it can also be helpful to indulge in self-care practices such as: 

1. Exercise and stay active by going for cycles, hikes or even doing at-home workouts from online exercise videos.
2. Going out in nature to get some sunshine or fresh air or even going for a walk around your neighbourhood 
3. Taking time out to engage in hobbies or do the activities that you enjoy, such as reading a book, watching a comedy show, or trying out a new recipe 
4. Engage in relaxation techniques such as meditation, deep breathing and yoga
5. Learn to be kind to yourself. Acknowledge your feelings of anxiety and depression and go easy on yourself if you notice the occurrence of such symptoms. You’re not alone in your struggles.

Help other people, be kind, and compassionate
At times like these, it is easy to get caught up in your own fears and concerns. But amidst all the stories of fighting or protests, it’s important to take a breath and remember that we’re all in this together. When we help other people, it can also make us feel better and we tend to be happier and healthier. So let’s try our best to be kind and compassionate to each other, and spread love and kindness to others during these tough times. 
If you feel like you’re not coping, seek professional help or adviceIt’s okay to ask for help. If you’re feeling overwhelmed by anxiety, do seek out professional support or speak to a medical professional. Psychological therapies can be done online, or remotely via phone or video conferencing, and are an excellent option if you’re in self-isolation, or worried about going to a clinic. 

Do not be afraid of asking for help when you need it. Remember that all of us are going through this together and you are definitely not alone in your struggles! If you are feeling anxious or require any help regarding your mental health, feel free to contact us for a chat. :)