How to Manage Anxiety with the COVID-19 Crisis

Coronavirus

How to Manage Anxiety with the COVID-19 Crisis

By

Erika Krull

If there’s ever been a time to take good care of yourself, it is now. Your health is a top priority. It’s normal to feel stressed and anxious with the COVID-19 crisis ramping up.

Nobody knows when things will go back to normal or when we will feel safe again. Stay focused on today and forgive yourself. We are all in this together.

Name that emotion

With everything happening, you may feel kind of sick inside. If you’re having trouble naming what you’re feeling, some of these descriptions may fit.

Anticipatory grief

Feel sad every time you look at the calendar? You are feeling anticipatory grief. This sadness comes over you as you realize you’ll lose something soon. Schools are closed and sporting events are canceled around the world. You feel sorrow about things you can’t do anymore.

Survivor guilt

The news is full of scary stories and alarming images of sick and dying people. If you have not personally been affected by the virus yet, you might feel a little guilty.

Being bored and inconvenienced is nothing like fearing for your safety. You may be thankful for your health and safety, but it may not feel that comforting.

Empathy overload

Watching the news is tough these days. Hearing about overloaded ERs and worried doctors can feel emotionally heavy. It’s hard to watch people suffer when you can’t do anything about it.

The most important thing you can do looks a lot like doing nothing. This paradox is tough to accept.

How to manage your anxiety

Whatever you are feeling right now is OK.

Worried, scared, bored, entertained, frustrated, confused, safe, relieved, restless, sad, shaken, determined: these feelings and more are normal.

Anything that makes you feel uncomfortable is probably based on anxiety right now. Try some of these tips now to relieve symptoms of stress and worry.

Get exercise outside if you can

The great thing about exercise is that you can do it almost anywhere. If the weather is nice and you have space, go outside. It’s amazing for you if you can do it safely. A walk in the fresh air will do wonders for your heart.

Your natural endorphins will pump through your body and boost your mood. The increased oxygen will turn your brain on. If you’re stuck indoors, get outside, lift some weights, a yoga mat, an exercise ball, or whatever you can manage.

Move around until you are breathing hard and feeling sweaty. This helps your body learn how to relax and is a great distraction.

Put the news into perspective

Most of the news from yesterday is terrible. A lot of the news later on today will probably also be terrible. There are some positive stories of communities coming together and protecting people. Sadly, those stories are a little harder to find.

There’s no good way to sugarcoat the current situation. But you can stay informed without drinking from a fire hose.

Check the news much less frequently than you normally do. If social media helps you feel connected, unfollow or mute any person or organization sharing lots of COVID-19 updates. Keep your channels positive and uplifting.

Keep a positive outlook

Looking at the news can wreck even the most optimistic among us. It’s tough out there, and there’s no way to know when things will improve. Still, you are 100% in control of your attitude.

Things may look uncertain and dangerous, but you can still bring positivity to the day. The secret is to focus on the present moment.

You can make your children smile right now. You can appreciate what your spouse does at home for work. You can talk to an isolated friend or older family member. Make a difference this moment and you can keep a more positive outlook every day.

Get some sleep

This is tough. The entire COVID-19 crisis is a scary and strange situation. It doesn’t even feel like reality. So getting regular quality restful sleep can be a reach some nights. Do the best you can.

Keep your normal bed times. Your family’s work/school schedule will get wacky and you won’t remember what day it is.

Do comforting things before bed.

  • Turn off social media or the news way before going to bed.
  • Take a warm bath after supper.
  • Breathe in slowly for 4 counts and breathe out for 4, doing that several times.
  • Read that novel you didn’t finish on your last vacation.

And if you can’t sleep, don’t beat yourself up. There are millions of people with the same problem right now.

You will get tired and fall asleep. Take a nap if you can. Otherwise, pour the coffee, get your day going, and try again the next night.

Eat healthy food

Every snack in the house is around the corner from your makeshift office. Resist the temptation to eat your feelings away. Yes, you can have snacks and treats. But make sure you use those precious grocery runs to buy some healthy foods.

Eating a balanced diet will help your emotions stay balanced throughout the day. Also, try to stick to regular meals. No one will judge your chocolate snack at 9:30 in the morning, but make sure you aren’t skipping meals.

Stay social

Don’t let social distancing keep you from your loved ones. When you feel anxious, your support network is more important than ever.

Video chat: If your loved ones are tech-savvy, do a video chat. You can’t hug them through Skype, but it’s the next best thing these days.

Texting: A quick “how are you?” text is an easy way to reach out. Everyone’s a little on edge, so a quick personal message is much appreciated.

Phone call: An old-fashioned phone is quick, easy, and everybody you know has a phone. You can visit with anyone from your 5-year-old niece to your 90-year-old great aunt.

Write a letter: Go old-school and practice your cursive with a handwritten letter. Combine communication and a creative outlet all in one shot.

See the opportunity

You’re likely stuck at home for who-knows-how-long. Everything can feel a little overwhelming. Use this opportunity to look for fun and creative distractions right under your nose.

  • Look for little projects and home adventures you’ve never had time for.
  • Feel the satisfaction of cleaning out a disorganized bathroom cabinet.
  • Do the 1000 word puzzle you got for Christmas.
  • Find old family videos and re-watch them.
  • Become a master of Monopoly.
  • Pick up an old hobby you haven’t done in a long time.

Who knows, one of these activities may bring the joy you hadn’t expected to find.

How do you manage anxiety?

You have some tried-and-true ways of picking yourself up when things look down. Tell us, what do you do to pick up your spirits? How do you calm yourself when the world around you feels crazy?

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