#32: What to do About COVID-19 Anxiety

 
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By Leora Mirkin and Maddie Ace

Special Guest Contributor for this Week’s Blog Post: Anna Vendola

In the midst of a pandemic, mental health issues are bound to intensify, and new ones likely to emerge. COVID-19 has been on all of our minds, with the anxiety of the unknown ever increasing. Since access to mental healthcare is limited or nonexistent for many of us, we decided to share some of the most beneficial coping skills we’ve used in our practices.

During these times of unprecedented uncertainty, it’s important for each of us to have an arsenal of tools to rely on to get us through something that most of us have never encountered. You can pick the strategies that work for you, or adapt them to fit your current situation.

 As always, this piece is meant as a supplement, not a replacement, for the professional advice and support you would receive from a licensed professional who is treating you directly. 

LIMIT YOUR NEWS AND SOCIAL MEDIA CONSUMPTION

It’s of great importance to be informed right now, but also critical to protect yourself from being absorbed into the 24-hour news cycle. Our recommendation is generally to take in news one to two times per day. Perhaps there is a daily news program that you watch each morning and one you watch each evening. Perfect.

There is an excellent podcast called “Coronavirus: Fact vs. Fiction with Dr. Sanjay Gupta”, which is produced by CNN. It’s usually about ten minutes long and it’s released each weekday. That’s Leora’s go-to COVID-19 news source at the moment.

There is a lot of misinformation out there, so be sure to find a reliable source of information. Find what works for you and doesn’t overwhelm you too much. Maybe follow it up with some happy news, a funny podcast/television show, or some music to lighten the mood.

Examples of reliable information:

It can be really hard to exercise when you don’t have access to your normal workout routine. If you have a gym membership, your facility may be closed down. Even if you still have access to your gym, in a time of social distancing, it would not be wise to go. Close contact with people and equipment could be potentially exposing not only yourself, but also all others you come into contact with to COVID-19.

If you’re having difficulty getting yourself motivated, put your gym workouts in your calendar. If you live alone, ask a friend to check-in with you so they can hold you accountable. There are lots of options for working out at home, for free, during this time. So, here are some ideas:

  • Yoga videos on YouTube. These are a part of Leora’s self-care routine as it is- she loves the YouTube channel YogaTX. There are LOTS of good ones out there, though.

  • Workouts on YouTube. You can find just about anything. Also, many gyms have moved their classes online, or are offering free daily workouts designed to do in your home.

  • Workout apps. There are an assortment of them. Leora just downloaded one called “Down Dog HIIT” that provides in-home high-intensity interval training workouts. They are usually a paid service, but they are making it free until April, so she’s going to give it a shot!

  • Walk or run outside. Remember to practice social distancing by keeping adequate distance from others you come into contact with (follow CDC guidelines, which are generally at least six feet).

  • Start a running regimen. Try C25K (Couch to 5k). The app slowly works you up from alternating very short spurts of running (one minute at a time to start) to running a 5k (3 miles). Or, if you’re already a runner, train for a race, even if you’ll be running it alone.

Zoom classes - ask your friends and family who they normally go to. Maddie’s zumba class is meeting two times per week on Zoom. It isn’t perfect, but it gets you moving. 

(These outdoor suggestions are intended only for those who are in an area where being outside is still considered safe and recommended. Please follow the CDC/local health authority guidelines in your area).

CONSIDER MINDFULNESS

Mindfulness can be a really useful life skill, and it’s essentially built for times like these. Mindfulness teaches us to connect with and enjoy the present moment. It reduces anxiety, alleviates depression, and improves overall happiness. You can learn how to do it by downloading a mindfulness app (we like the Calm app, but have also heard good things about HeadSpace) and getting started, or looking up a free guided mindfulness video on YouTube. Just give it a try and see what you think! It’s pretty simple and has a ton of benefits.

If you don’t like mindfulness, try the deep breathing exercises that are available on the Calm app or on YouTube (square breathing is a really simple and beneficial technique as is alternate nostril breathing) for about two minutes a day. Breathing exercises like these send messages to your brain that reduce stress hormones and anxiety, which seems pretty damn important right about now!

Other mindfulness techniques can be coloring, doing a sudoku puzzle - something that keeps you engaged and full present in the moment. 

SOCIALIZE

Text and call people. Check in with others. Ask them how they are doing, and tell them how you are doing. You’re not being annoying, because they need to talk about it too. We are all feeling really weird about this, trust us. Reaching out is super important right now.

PLAN REMOTE GATHERINGS

Let’s make Skype/FaceTime/Zoom parties a thing! Plan to get together with a friend or a few friends remotely this weekend. Maybe you can just check in about the week, or you can each have your dinner and “eat together.” It’s sort of comical, but it’s definitely a bonding experience that lightens the mood of an otherwise disheartening situation.

ENGAGE WITH OLD HOBBIES

Did you used to like knitting? Did you used to read a lot but you sort of got distracted by watching T.V.? Maybe you used to paint but life got in the way? Now is a good time to pick that hobby up again. If you don’t have an old hobby, maybe you could start a new one! It doesn’t have to be complicated, and you don’t have to be any good at it. Who doesn’t enjoy an adult coloring book (or a free printable), for example?

VARIETY IS IMPORTANT

One of the things that can help alleviate and prevent anxiety and depression in these circumstances is to schedule variety into your day. Many of us don’t normally have to think about this. Our lives are busy. We get up, go to work, go to the gym, come home, make dinner, have plans with friends, walk the dog…we have variety without having to plan it.

Now, we need to be intentional about having variety in our day. Draw out a table with the days of the week and the waking hours listed. Plan what you will do during each hour. You may have seen this floating around social media for kids, but it’s important for adults, too. You can also put it in your Google calendar, or whatever calendar you use, but just be sure you are mixing it up throughout the day and sticking to what you planned. If you are fortunate enough to be able to work from home, make sure you are scheduling breaks. If you are unable to work from home, make sure you are mixing in a variety of activities such as the ones suggested in this piece.

This is also a good time to keep the old rituals that you can keep, such as waking and preparing for the day, and/or establish new rituals. Maybe you need to find a new way to signify that your workday is over since you won’t be commuting anymore. Splitting up your time is crucial to emotional well-being.

GO TO THERAPY REMOTELY

If you have the financial capability, plan a remote session with a therapist. Many therapy clinics are offering remote sessions, or you can go with one of the online therapy services instead. If you don’t currently have a therapist and you would like to see one remotely, you have a couple options. You can search for a therapist who offers teletherapy on PsychologyToday.com, or, if you are insured, you can call your insurance company and ask them to refer you to an in-network provider who provides this service.

Do you have suggestions for things that have helped you feel better while you’re stuck at home during the COVID-19 outbreak? Questions? Let us know in the comments! Stay healthy and stay safe.

Leora, Maddie and Anna