10 Tips for Calming Anxiety During COVID-19

 

On March 13, 2020, the President announced that we are in a state of crisis and would need to practice at-home quarantining for an undetermined amount of time. Even typing that sentence makes my heart feel the anxiety of the world grasping at my heart and makes it hard to breathe. Anxiety is a real issue many of us face as we try to cope with it in this period of uncertainty. With health care workers braving the front line to help those in need, companies laying off many workers, and small businesses closing for the safety of others, there are a lot of factors bringing fear into our lives. It’s hard to escape sometimes when every time we turn on the news or open the internet there is a reminder that we are in a global pandemic and don’t know when it will end. 

Let’s pause. Take a deep breath. And another. 

Anxiety comes when we think about things out of our control. But I’m here to tell you it’s all going to be ok. Anxiety is something you can manage and you’re not alone.

Coping with anxiety starts with accepting that it’s okay to have this feeling and, in fact, normal to feel this way. I’m excited to share below some ways I personally manage and minimize these moments. After interviewing mental health counselor Taylor Nolan last week, whether you’re social-distancing alone or with many others, we have some wonderful tips for you to try out.

 

10 Tips for Calming Anxiety During COVID-19

1. Take a deep breath and repeat to yourself it’s ok to feel anxious

2. Do something that makes you feel productive

• Move your body and get energy flowing. Take a virtual workout class, organize your closet, cook, or finish that painting you’ve been meaning to get to!

3. Develop a mantra and drink a glass of water as you say it

• Drinking a glass of water slows down your heart rate. With each gulp of your tall glass say a mantra that is personal to calm both your mental and physical self. Think of one that will best soothe you and is applicable to your feelings. Here are some ideas to get you started 🥰:
  • • “I love myself, I believe in myself, I support myself”
    • “Let go of the what-ifs”
    • “I make peace with what I cannot change”

4. Talk to someone who makes you feel better

• Just because we are physically alone doesn’t mean can’t feel connected with those we love with meaningful quality time. FaceTime that friend who makes you laugh or call your Grandma who always seems to know the right thing to say.

5. Take a tech break

• It’s easy to spend hours upon hours on technology, but we don’t realize that tech time is draining. During downtime I know it is tempting to go to Netflix and binge the entire season of Tiger King, but being on technology just distracts from anxiety instead of calming it. Set aside a few hours a day to be totally tech-free & leave that phone in another room! TV, laptop, cell and all that tech in between, give yourself time to disconnect.

6. Go outside!

• Take a walk around the neighborhood, sit on your back porch, or walk barefoot in the grass (all while practicing social distancing of course) and take some time to enjoy the simplicity of nature. Being outdoors is one of the best ways to relieve anxiety. The crisp fresh air wakes up the senses and metaphorically reminds you that you are not trapped in an enclosed space, but truly free!

7. Stick to old routines as much as possible & write a daily schedule

• Structure to your day creates a sense of certainty. Take some time the night before to jot down a schedule, even if it’s as simple as; make lunch, eat, read, FaceTime with mom. Here are some healthy habits you might enjoy for your (modified) daily routine:
  • • Get dressed every morning to increase productivity and confidence
    • Eat meals at the hours you typically would
    • Designate an area of your home to be solely used as a make-shift office, when you sit here you know it’s time to get work done.

8. Practice gratitude

• Gratitude is humbling and puts our worries into perspective. In moments of stress, think about 3 things you’re grateful for.

9. Embrace uncertainties & STOP counting the number of days in Quarantine

• Humans crave certainty and being able to control their circumstances. If you were on social media when this all started, you might have noticed people starting each day saying, “It’s Day 14 of Quarantine…” and that practice of counting the days is daunting if we don’t have a definitive end date. For your mental health focus on what you CAN be certain of (like your schedule) and practice being present in the current moment no matter what day it is.

10. Reflect on your feelings

• Take note of your anxiety level before and after you try a coping mechanism. Test out a few and see which ones work for you! Did being in nature lessen your anxiety? Did listing what you are grateful for make your chest feel lighter? Then you are doing a wonderful job and, if anything, I’m so happy for you that during this time you are learning practices that can help you taper these moments of anxiety in the future. 

 

Quarantine Advice from a Professional:

Q & A with Taylor Nolan

Caila: How often should we schedule social interaction if we are quarantined alone? Advice for those quarantined alone?  

Taylor: It’s not necessarily the length of time you talk with someone, but the quality of the conversation. You could be on a three hour call with someone who doesn’t ask how you’re doing and feel drained. Try and have a moment of substance once a day through text, calling, or FaceTime 

Caila: Do you have any tips on coping with anxiety when you are cooped up with many people?

Taylor: When quarantined with many people, it’s important & healthy to still find time to recharge separate from the group. Find time to be with yourself and create a schedule that makes you still feel independent. Also, it’s ok to set boundaries since you are all sharing a space and if you’re a person that feels anxiety having the news on all day, maybe vocalize that and agree on an hour in the mornings.

 

I hope this post isn’t dampening your spirits, as it was intended to normalize an issue many of us face behind closed doors. I like to think of myself as a happy and positive person most days, but that doesn’t mean I don’t have moments where I feel stuck, too. So, sending love to you and telling you that you’re going to be okay and make it through this. The silver lining is that this period of time is an opportunity to slow down our lives, put away technology, and think about what we truly are grateful for. One day, this will all be over –really! We’ll be able to hug our loved ones once again and appreciate the simple moments we took for granted. 

 

With love, 

Caila

 

P.S. If you feel like you need to talk to someone, please reach out to:

 The Disaster Distress Helpline: call 1-800-985-5990 or text “TalkWithUs” to 66746

Or

Crisis Textline: Text “TALK” to 741741