How to Cope with Anxiety During Covid-19

by | Apr 8, 2020 | Anxiety, Covid-19

We are all living in a critical time right now. Whether we are one of the hundreds of thousands affected with COVID-19, a loved one of someone affected, a health professional at the front lines, or like the majority, at home or working an essential job, doing the most you can to stay safe (and sane) during a time when rational fears mix with new, perhaps, unwarranted living conditions.

And with a forced change of routine and lifestyle, people can begin to panic or break under the pressure of having to adapt to this new way of life. Mandated to stay indoors, required to physically distance yourself from family and friends or even people in general, losing a job, all of these and more can turn even the most easygoing person into an on-edge overthinker. The current uncertainty of the future and the seeds of fear and doubt that come with it can cause anxiety to not only increase but spiral out of control.

“When the whole world is going to pieces, it’s awfully hard for the human mind—a fragile thing in the best of times—to cope, and more […] doctors are reporting the spread of despair, worry and depression among their patients, especially those already suffering from some form of anxiety disorder,” quotes Jeffrey Kluger of Time Magazine [1].

Before the coronavirus hit, the ADAA, or Anxiety and Depression Association of America, reported that “anxiety disorders are the most common mental illness in the U.S., affecting 40 million adults age 18 and older, or 18.1% of the [U.S.] population every year” [2].

Kluger states, “It’s too early in the coronavirus plague to know the exact extent to which anxiety disorders are on the rise, mostly because the clinical cases are lost in the much louder noise of the global panic. But anecdotally, at least, doctors are reporting both new anxieties among existing patients, and relapses among former ones” [3].

But all is not lost. We must realize that our situation on a global scale cannot and will not last forever. We should have hope that governments across the world will find a solution, and we as humans will be able to walk outside without fear of contracting a lethal virus.

A key component to that solution is the condition of mental health for the entire population. If we want to survive this pandemic, we must safeguard our mental health along with our physical health. On March 26, 2020 on CNN, Chief Medical Officer of the American Foundation for Suicide Prevention (AFSP), Dr. Christine Moutier stated, this is “the first time in an epidemic [that] we are paying attention to mental health.” Our brain, she said, is constantly “interacting with our life, choices, and environment”. In response to the pandemic, a variety of telehealth services are being made available to the public, and patients with mental health conditions are able to benefit from them.

Apart from telehealth services in the form of therapy sessions performed via phone or video chat, there are some tips that I, as someone with bipolar 1 disorder and chronic anxiety, find helpful in dealing with that anxiety while self-isolating.

 

 

Gratitude.
Think of 3 things to be grateful of, everyday. It can be something as simple as being thankful for a beautiful day or thankful for having clothes to keep you warm. Acknowledging the good things or people in your life shifts the focus from the negative and back to the positive.

Psychology Today states, “Feeling and expressing gratitude turns our mental focus to the positive, which compensates for our brain’s natural tendency to focus on threats, worries, and negative aspects of life…[it] creates positive emotions, like joy, love, and contentment, which research shows can undo the grip of negative emotions like anxiety. Fostering gratitude can also broaden your mind and create positive cycles of thinking and behaving in healthy, positive ways”.

Step into a hot shower or warm bath.
“A study reported in New Scientist […] concluded that taking regular afternoon baths was associated with a moderate but persistent lift in mood among people with depression. Indeed, the size of the effect was greater than that of physical exercise – a more established mood booster.
By increasing participants’ core body temperatures, the theory goes, warm baths helped to strengthen and synchronise their circadian rhythms, the daily fluctuations in behaviour and biochemistry that affect every one of our organs, including the brain” [5].

Laugh.
Watch funny YouTubes, TikTok, tv shows or films, old home videos or even look at old photos. Call up or video chat with that friend who always raises your spirit with the gift of laughter.

Get creative.
Paint a picture. Write a story or a poem perhaps about how you feel, draw, photograph obscure objects in your house or in your backyard or front yard, make up a dance. Try a new recipe.

Breathe.
When I feel myself panicking or my thoughts are spiraling out of control, I take a moment to check myself and breathe in and out slowly and deeply a few times to calm myself down. Inhale and exhale. It doesn’t always eliminate anxiety, but it keeps the room from spinning, and I find myself calmer and more able to process logical thoughts.

Challenge negative thoughts.
It is easy to ruminate as a response to a bad or stressful situation. One negative thought leads to another, and pretty soon, you’re spiraling out of control with no anchor to hold you. If you can’t ignore those negative thoughts, challenge them with reasonable ones.

 

Ben Martin, Psy.D. of Psych Central explains that, to challenge negative thoughts, some questions you can ask yourself are:

Is there evidence that confirms your thought? Am I jumping to conclusions?

You can put the situation into perspective, and ask: Is it as bad as I am making it out to be? What is the worst that can happen?

What is the best thing that can happen? What is most likely going to happen?

Will this matter in five years?

Lastly, you can use goal-oriented thinking and ask: What can I do to solve this problem? [6]

 

 

Step outside.
Breathe in the fresh air. Especially due to COVID-19, a lot of us may feel trapped inside and begin to get cabin fever. Best antidote for that? Open your front door and take a step outside. Let the sunlight hit you and breathe in the fresh air. One action like this and I am certain you will feel that much better.

Exercise.
Even while indoors! Do jumping jacks, lift weights or use resistance bands, find a yoga or pilates routine on YouTube and follow along! Anything to get those endorphins pumping!

Get it out and let it out.
If you’re anxious, sometimes you just need to get it out. Find a channel for you to do this through, whether it be doing something creative like writing or sketching, or talking to a therapist or friend, etc. Don’t hold it all inside. I know things can seem pretty lonely with everything that has been going on due to the outbreak of COVID-19, but the reality is, none of us are alone in how we are feeling. There are hotlines you can call if you need them. There are people only a phone call away. Express yourself. You’ll feel that much better.

We will get through this crisis, and these tools are only some of the ways that will help you cope.

 

~Crystal Lancaster

 

 

 

 

[1] https://time.com/5808278/coronavirus-anxiety
[2] https://adaa.org/about-adaa/press-room/facts-statistics
[3] https://time.com/5808278/coronavirus-anxiety
[4] https://www.psychologytoday.com/us/blog/the-mindful-self-express/201511/how-gratitude-leads-happier-life
[5] https://www.theguardian.com/society/shortcuts/2018/oct/23/why-a-daily-bath-helps-beat-depression-and-how-to-have-a-good-one
[6] https://psychcentral.com/lib/challenging-negative-self-talk

more related articles

Hope for Treatment-Resistant Depression

Depression is a common and often debilitating mood disorder that affects millions. It is a significant global public health problem, and in the United States, 8.4% of adults and 17% of adolescents had at least one major depressive episode in 2020, with many of these...

Toxic Masculinity: Causing depression in men

“Man up!” “Boys don’t cry!” “Don’t be such a girl!” Sound familiar?  These are just a few of the toxically masculine insults that are proliferating within our current culture and society.  Men experience these types of sentiments daily. What’s worse, is so...

Suicide: The Other Pandemic

For the majority of us, September marks the start of Autumn. A long-awaited season bringing brisk air, warm apple cider, and the beautiful turning of leaves. But we mustn’t forget. It is also a month dedicated to the cause of suicide awareness and prevention, hence,...

How To Support a Loved One Going Through Depression

With over 17 million American adults suffering from major depressive disorder (1), it’s not unlikely that you may know someone who is currently living with this condition. Although professional treatment is invaluable in helping depressed individuals recuperate and...

Is it Depression or ADHD? You Could Have Both

Both Depression and Attention Deficit / Hyperactivity Disorder (ADHD) are very commonin our population. The National Institute of Mental Health (NIMH, 2021) shows statistics that theprevalence of the current adult population in the United States with ADHD is 4.4%; for...

Bipolar 1 Vs Bipolar 2, What’s the Difference?

Bipolar disorder is a severe chronic mental illness that affects millions of Americans today. It is a complex disease with various symptoms that can cause a multitude of issues for those that live with it. What makes bipolar disorder even more complicated is the fact...

Why Are Women More Susceptible To Depression?

Extensive research has revealed that one in eight women develop depression at some point in their lives, which is twice the rate of cases compared to men. (1) But why is that? What makes women more vulnerable to this condition? Before explaining the significance of...

Too Close to Home: Filipino Suicide and Depression

Many Asian Americans, especially Filipino Americans, struggle with mental illnesses such as depression, anxiety, and suicide. In fact, young Filipina women experience greater suicide ideation (45.6%) compared to other minorities (Javier et. al 2018). However, despite...

Antidepressants: How Does It Treat Depression?

A Word on Pill Shaming             There are a number of reasons that prevent people from seeking, and ultimately receiving mental healthcare. Clearly, structural barriers contribute to these cases (i.e. some tangible lack of access to medicine). More subtle but no...

The Neuroscience of Depression

What is Depression?  One of the world’s leading causes of disability, depression is a mental illness that is frequently experienced with symptoms of dejected moods, disinterest, excessive self-criticism, and many others. Given the pervasiveness of depression as an...

Why is anxiety so paralyzing?

“Why is anxiety so paralyzing?” If there is such a thing as various degrees of literal, I would say there should be a spectrum to define how deeply a life has been interrupted, paused, and frozen still. In my experience, it can be so physically paralyzing you would...

4 Lesser Known (But Effective) Psychotherapies For Anxiety

What if I told you, anxiety was an epidemic. In fact, according to NAMI, “Anxiety disorders are the most common mental health concern in the United States. Over 40 million adults in the U.S. (19.1%) have an anxiety disorder.” Most people are treated with Cognitive...

3 Powerful Ways To Stop Anxiety Now

Let’s Get Started. Anxiety affects everyone on planet Earth, everywhere from San Jose, California to San Jose, Costa Rica. It’s a part of being alive. It’s part of the human experience. But, it doesn't have to be. At least, not to the extent it plagues most...

How Sleep Deprivation Can Increase Your Anxiety

Anxiety is a pervasive problem that can be difficult to diagnose and treat. People try everything from pharmaceutical remedies to therapy, natural remedies, supplements, meditation, and more. Some find relief from their anxiety, but others continue to struggle, no...

The Psychology of Addiction

  Addiction is described as a condition in which a person engages in the use of a substance or in a behavior for which the rewarding effects provide a compelling incentive to repeatedly pursue the behavior despite detrimental consequences. An addiction can...

Everything Can Be Addictive: Part 1

Blog Title: “Addicted” Means Everything After the death of my older brother who died from overdose to guaifenesin, also known as Mucinex, I was shocked and appalled to see how many people were uneducated as to what an addiction is, including the authorities and...

Rehab, Prison, or Death: Why Rehab Doesn’t Always Work

When you think of rehab, you probably think of those lavish centers advertised on day-time television or the late and great Amy Winehouse’s single Rehab, where she testifies she’ll never go back and there’s nothing she has to gain from sitting in therapy for 10 weeks....

Which is Better? Luxury Sober Living vs Government Funded Homes

Sober living homes are used for people who want to maintain abstinence from alcohol and drugs. It can be difficult to return to a home environment that is not drug and alcohol free. Sober livings create a supportive place for recovering addicts to live during their...

What is a Panic Attack?

What is a panic attack? How long do they last? Are they scary? A panic attack is psychological and is an overreaction of your adrenal system. A panic attack can happen within a moment’s notice. They occur because there is a sense of danger and your mind and body start...

How Does Attention and Imagery Ability Relate to Emotion?

It seems evident that the depth that individuals feel and emotionally respond toward stimuli ebbs and flows. Consider, for example, how a person experiences deep elation and joy when listening to their favorite song yet later experiences a dulled affective response...

Mental Health IS physical Health, Exercise Boosts both!

Mental Health IS health. I’ve always said that, because it’s the truth. We can’t separate the two. Just like physical health IS health, mental health is health. I could actually argue that mental health might be even more so, since every single function in our body...

Mental Health Disparities in the LGBTQI+ Community

Among the many health disparities, a glaring one is the higher rate of mental health disorders in people who identify as part of the LGBTQI+ community. Widespread social and political discrimination have caused disproportionately high rates of poverty, homelessness,...

May- Mental Health Awareness Month Multidimensional Awareness

May is Mental Health Awareness Month. Which means that there is a lot of extra focus on mental health, mental illness, and breaking the stigma surrounding these two very important topics. We use that word a lot- “awareness”, but so many people don’t fully understand...

Hope for Treatment-Resistant Depression

Depression is a common and often debilitating mood disorder that affects millions. It is a significant global public health problem, and in the United States, 8.4% of adults and 17% of adolescents had at least one major depressive episode in 2020, with many of these...

Toxic Masculinity: Causing depression in men

“Man up!” “Boys don’t cry!” “Don’t be such a girl!” Sound familiar?  These are just a few of the toxically masculine insults that are proliferating within our current culture and society.  Men experience these types of sentiments daily. What’s worse, is so...

“Self Love” in the East VS west

“Self Love” has become one of the catchiest concepts being thrown around in Western society, a terminology seemingly present now everywhere we look; on billboards, all across our social media feeds, in meditation practices and therapy practices. It is now a popular...

Suicide: The Other Pandemic

For the majority of us, September marks the start of Autumn. A long-awaited season bringing brisk air, warm apple cider, and the beautiful turning of leaves. But we mustn’t forget. It is also a month dedicated to the cause of suicide awareness and prevention, hence,...

Somatization and Asking for Help: How Asian Populations Respond to Psychological Stress

The intricate mechanisms of the body alone, are quite remarkable; but once we add the functionalities of the mind to the mix, the body often succumbs to the mind’s agency in decision- making, be it conscious or sub-conscious. Although quite awesome and intricate to...

Getting Comfortable Outside of Your Comfort Zone

If you struggle with anxiety, depression, or self-doubt, you’ve likely struggled with stepping outside of your comfort zone. It makes sense - comfort zones lack variability - they are familiar, they are controllable, they are, well, comfortable. While we all deserve...