Pandemic Anxiety

It should come as no surprise that the mental health of many people is impacted by pandemic anxiety, social injustice and uncertainty of the economy. Anxiety/stress is one of the main reasons people come to therapy. So you may be someone who has been able to deal with their anxiety for a long time, but dealing with what is on your plate now may have made things more difficult.

Here are 7 steps to decrease your pandemic anxiety and help you cope with the uncertainty and stress in your life.

Focus on what you can control

When you think of it, the only thing we really have control over is what comes out of our mouths, and what our hands and feet do. The rest of it is out of our control. When you get anxious or worked up, ask yourself if there is something you can do to change the outcome. If you can, then do so. If not, work on letting it go.

Limit social media and news

This can be such a detriment to people’s emotional well-being. If you are someone who looks at social media and see all the fun others are having, and think you aren’t, that is not good. It is important to remember that people typically post the best of things. We may see a picture and assume they are having the times of their lives. However, it is just a quick snapshot. I’m guessing you have some fun things you have done too.

If you have recently broken up with your partner, don’t keep going to their site and seeing what they are up to. This will only increase your anxiety or depression.

Regarding the news. If it doesn’t involve something negative, it usually isn’t put in print. However, if you look there are positive things out there too. It’s important to read reputable sites and ones you trust. There is a lot of misinformation out there. Stick to one or two sites. The more you read about the doom and gloom of this or that, the worse you will feel.

Get out of your rut to reduce pandemic anxiety

It’s time to shake things up. No more sitting in your cocoon of comfort. Your world will just get smaller and smaller that way. Because of pandemic anxiety, you may be staying much closer to home. That is OK. Realistically you can do most of the things you used to do, but in a modified way.

If you no longer go to your gym or exercise class, how can you do this at home? Is there a trail to walk on or run? Maybe your gym has online classes. There are all sorts of yoga (this is my favorite) and exercise videos on YouTube. If you are a swimmer, is there an outdoor pool, or lake you can swim in?

If you no longer eat in restaurants, how about picking food up at your favorite restaurant and going on a picnic? You can take it to a nearby park or body of water and enjoy it.

Doing anything differently will help break the monotony.

Volunteer

When we help others, it gets us out of our own heads. I always say to people who are anxious, that time is not your friend. It is important to focus on things other than what is going on in your mind. If you find yourself ruminating on something, perhaps reach out to a friend or family member who may be lonely. Maybe you can offer to grocery shop for someone who is unable to due to the pandemic. Doing so will make you feel good about yourself. If you have time, you may want to find an organization to volunteer on a regular basis. Another option might be to foster a pet.

Quiet your mind

Last week’s blog focused on having a healthy mind. This refers to taking some downtime. Many people find it helpful to focus on their breathing. Set a time for 8 minutes and just take slow, deep breaths, in and out. Feel the air going into your lungs and out of your lungs. Your mind will wander; so don’t beat yourself up about it. When you find that happening, just remind yourself to focus on your breathing. You may feel antsy or irritable, that is OK. There is no judgment here. Most people find this to be relaxing. When we focus on our breathing, it slows it down. The heart rate also slows down, leaving you feeling more relaxed than when you started. We all have 8 minutes in our day to practice self-care.

Honor yourself

What are the things that you need to do to take care of yourself and your mental health? You know the things that are good for you. This is about life balance too. Do you need time with friends or more alone time? Are there some people you love spending time with, and who leave you feeling good about yourself? Is there something you do to practice any type of spirituality or religion? Maybe you need time in nature. Do you have hobbies or activities that you love to do? This is about honoring your emotional, psychological and spiritual self. It is different for all of us. Do what you love to do that comes naturally.

Set boundaries to reduce pandemic anxiety

Life is short. You don’t need to invite people in who create chaos or are toxic. These are the people who leave you with a bad taste in your mouth. You may not be able to pinpoint what it is, but something makes you feel used or taken advantage of. Is there someone who gets in the way of your goals and dreams? Do they make negative comments about them? Anyone who is truly good for you will encourage you to follow your dreams. You can eliminate these people from your life.

Now if they are family members, that might be a little more challenging. You may need to work on firmer boundaries, about behaviors you will accept and those you won’t. I know this is easier said than done. If you change the way you act, by default the other person will need to do the same.

If you are struggling with pandemic anxiety or stress, therapy can help. Sometimes it helps to talk to someone who is not emotionally involved to help you make sense of things. If this is something I can help you with, please give me a call at 713-304-6554.

Take care,

Debbie