Keeping Calm Through Covid-19
Have you been feeling uneasy and nervous? Has it been constant or excessive? You may be experiencing symptoms of anxiety. Anxiety is the mind and body’s response to perceived danger. It is natural to experience symptoms of anxiety during times of stress. For example, if a bear is in front of you, you will have racing thoughts, sweaty palms, a rapid heartbeat, and a fight/flight/or freeze reaction. However, if you are constantly experiencing the same symptoms when you are watching the news or settling in for bed, this may be a sign of anxiety.
The Coronavirus (COVID-19) may not be a vicious beast in front of you, but it might feel that way. So, what can you do to combat the symptoms of anxiety that this uncertainty brings?
1. Identify your feelings. Allow yourself to be vulnerable and express how you feel. Share your feelings with a friend or loved one. Write a journal entry or anonymous blog post.
2. Seek support. Ask those around you if they are feeling the same way you are. If so, why? If not, why not?
3. Practice relaxation skills. One of the best ways to manage anxiety is by engaging in “Mindfulness” activities. Mindfulness is the practice of focusing your awareness on the present moment and accepting your thoughts, feelings, and bodily sensations. Practice yoga, meditation, or engage in spirituality. You can also do deep breathing exercises including box breathing which consists of 4 seconds of breathing in, hold for 4 seconds, 4 seconds breathing out, hold for 4 seconds, REPEAT. (YouTube has many great videos to demonstrate all of these relaxation skills for FREE!)
4. Keep busy. Play a board game with a friend or child. Clean that junk drawer or closet you have been putting off for days (or years). Binge watch a new Netflix series or catch up on movies on Amazon Prime. Read a book.
5. Limit time on social media and/or news outlets. We all want answers, and everyone seems to have them nowadays, but it is not healthy to become obsessive. Get updates from trusted media outlets that are important to your immediate workplace, neighborhood, and family. It is easy to get swept up in mass panic, but that will not make this easier for you or your loved ones. Use boundaries! Limit talk and conversations about COVID-19. You can say that you would prefer to talk about something else. Also, limit time on social media.
6. Forgive yourself. This is a strange, new, scary time in the world. Have self-compassion. Forgive yourself for having human reactions and take care of yourself as you would your favorite person. Remember that this is hard, and you are doing the best you can in uncharted territory.
You CAN wash your hands regularly with clean running water and soap, use hand sanitizer when water and soap are not available, practice social distancing by staying at least 6 feet away from others, cover your mouth and nose with your elbow when you sneeze or cough, limit/avoid travel, and stay home if you’re sick (even if it’s mild).
You CANNOT control what is happening with others. Instead of focusing on fear or things that you cannot control, do what you can and spend your time in a positive manner. Protect your body and your mind. They need each other.
There is also a Keeping Calm through COVID hotline number, 1-866-310-7977, where trained counselors are available 24/7. All calls are confidential.
OHCC Behavioral Health Team