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10 ways to reduce anxiety during the coronavirus pandemic

Veronica Huerta

During this time of isolation, worsening death tolls, infections, and an overall feeling of fear, anxiety about the COVID-19 pandemic is not only normal, but contagious as well.

Anxiety plays a role in helping the body adapt to life and death situations. 

It does its due diligence when it helps people become hyper-vigilant and stay safe during the coronavirus takeover. 

Anxiety helps people remember to wash their hands, observe hazards, be wary of others who might be sick and look out for possible symptoms themselves.

However, anxiety can also develop quickly into a disorder and lead to higher levels of stress that can lead to lowered immunity, worsen other mental health conditions and overall interfere with daily life.

L.A. County Mental Health said worsening signs of anxiety and stress include, “Fear and worry about personal health and the health of loved ones, changes in sleep or eating patterns, difficulty concentrating, worsening of chronic health problems, increased use of alcohol, tobacco or other drugs,” in a a press release released on March 26.

Dr. Louis Tharp, former psychologist and LBCC philosophy professor, provided tips on how to tackle anxiety during this pandemic during a phone interview on April 1. 

The National Alliance on Mental Illness, or NAMI, also released a “COVID-19 Resource and Information Guide” on March 13 to help those suffering from worsening mental illness as well.

Tips to follow:

  1. Get Adequate Rest and Don’t Overwork 

“It’s time to slow down and catch up,” Tharp said, who recommends not overworking oneself and getting enough rest even if working or taking classes online from home. 

The resource and information guide by NAMI also states, “Prioritize sleep and practice. Getting enough regular sleep is critical for your immune system.”

In addition, the guide also recommends a person, “Rest a during work or between shifts, eat healthy food and engage in physical activity.” 

Whatever a person chooses to do, they must make sure to find time to still take part in relaxing activities and not get overworked during their stay at home. 

  1. Try Deep Breathing and Relaxation Techniques

Los Angeles County Mental Health said in their press release, “Make time to relax. Deep breathing exercises and meditation or yoga can greatly help. Try a meditation app, start a new hobby, or finish projects that have been put off,” on March 26.

If people are lost and don’t know how to slow down or practice relaxation techniques, Tharp suggests using simple progressive relaxation techniques.

“An exercise you can do is squeeze the right hand, release three times and work up the arm, up to back muscles, the left arm, to the rest of the torso. It should take 15-20 minutes to work through the whole body,” Tharp said.

“The body slowly adjusts itself, and the focus works to keep the mind off of everything, relax tension in every muscle, and it’s also a great way to sleep,” Tharp said.

  1. Take Control of Negative Thoughts

According to the Tharp, it’s essential to turn possible doubts and negative thinking into positive ones to avoid anxiety. 

“This pandemic is not worse, but it is more contagious and deadlier than the flu. But it hasn’t exceeded flu statistics and deaths. Even when it does, there’s lots of positive thoughts to turn to in every aspect of this situation,” Tharp said. 

When feeling overwhelmed, “Look at statistics and reality. The coronavirus is still nothing like the other big dangers of dying, and look at history and how we’ve overcome everything up to now,” Tharp said.

In addition, the NAMI guide said, “Don’t accept everything you read or hear. Look beyond rhetoric and arm yourself with information.” 

  1. Limit Worry Time

If one is going to continue to worry, it should be limited to a certain hour or time of the day, according to Tharp.

“Listen in to the president’s conference every day for an hour if you need to, and the rest of the day don’t think about it,” Tharp said.

Limiting worry makes it so that the mind has a proper outlet and set time on when to worry, and thus does not have those fears plaguing their minds throughout the rest of the day, according to Tharp.

L.A. County Mental Health said, “Set a limit on media consumption and stay informed by referring to credible sources for updates on the local situation” in their press release as well.

  1. Avoid Consuming Negative Images

“Distressing mental images are common in anxiety disorders and have recently been found to have an important role in the maintenance of anxious problems,” according to authors Emily Holmes and Collete Hirsch in a scientific study called “Mental Imagery in Anxiety Disorder,” published in the Psychiatry Journal on April 1, 2007.

“It is true that with negative images, sometimes you start to associate them with something else and it creates a great deal of anxiety in a person,” Tharp said.

Similar to limiting worry, for patients with a pre-existing anxiety condition such as PTSD, or OCD, sometimes avoiding images overall is the best strategy.

According to NAMI’s information guide, “Watching or listening to the same news constantly can increase stress. Reading can be an easier medium to control how much and what kind of information you’re absorbing.”

NAMI also said, “Avoid watching, reading or listening to news reports that cause you to feel anxious or distressed. A near-constant stream of news reports can cause anyone to feel anxious or distressed. Instead, seek CDC updates and practical guidelines,” in their information guide.

  1. Use Comedy and Laughter

Watching comedy shows on platforms like Netflix while quarantined can be used to relieve anxiety and give respite to a person who might be suffering from unending obsessive worries, according to Tharp.

“Make a list of comic movies and avoid junk full of fear. I personally like Adam Sandler movies,” Tharp said.

Many people have tuned in to watch parties for movies on Facebook and Netflix to enjoy and synchronize movies together.

In fact, L.A. County Mental Health also said, “Join and participate in virtual communities based on your interests and hobbies,” in their press release.

  1. Continue Communicating as Much as Possible

Feelings of loneliness, isolation and loss of control can make this pandemic a trying time for those suffering from depression and anxiety, according to NAMI.

“Research tells us that seven percent of communication is accomplished through our words, including email. 38 percent is voice and a staggering 55 percent is body language and visual. For people with mental health vulnerabilities, and even for those with extroverted personalities, the lack of face time can be challenging,” said NAMI in their information guide.

Luckily, with the advent of Facetime, phone calls, Instagram stories and so on, people can and should continue to keep in touch while apart, according to NAMI.

“Using technology… can offer a solution to bridging this gap. Be mindful of opportunities to integrate video into your conversations with colleagues. Consider using the video function on Skype or Teams for internal and external meetings,” NAMI said.

  1. Take up Journaling and Writing

Writing letters to yourself or to your family and friends, even if the letters and journal entries go nowhere can still help profoundly with anxiety, according to Tharp.

“Writing and expressing yourself, even negatively, gets it out of your system. Take a journal and write in it every day,” Tharp said.

“Over the days, people can practice what we call ventilation in psychotherapy. It’s similar to when someone sits down and talks, and even if they don’t have any answers or solutions, by the time he finishes he feels better venting,” Tharp said.

“Letting out emotions and thoughts, with writing or even verbalizing them, puts them outside of you,” Tharp said.

  1. Practice Preventative Measures

Exercise, consuming healthy food, and more importantly hand-washing, are all preventative measures that can lessen anxiety and increase the body’s chances of fighting off or avoiding the virus, according to NAMI’s information guide.

“Exercise is a great way to care for your body. It is a powerful way to improve both your physical and mental health. Research suggests that when we exercise, our brain releases chemicals that help us better manage stress and anxiety,” NAMI said.

In addition, quitting smoking, enrolling in a healthcare plan to lessen worries about medical costs and staying home if one feels sick can also ease the anxiety that comes with fears of the coronavirus and also aid in fighting the illness, according to the NAMI.

  1. Get Outside Help and Join a Support Group

L.A. County Mental Health, the NAMI, and Tharp suggest looking to outside community support during this pandemic if feeling too overwhelmed.

L.A. County Mental Health said, “If you are feeling overwhelmed, there is support available 24/7. Call the Department of Mental Health at 1-800-854-7771. Visit the Department of Mental Health website for Coronavirus/COVID19 Mental Health Resources,” in their press release.

NAMI’s information guide said, “While you may not have in-person access to support groups, mental health providers and other support systems, there are online resources that can help.”

NAMI suggests visiting websites such as 7cups.com, support.therapytribe.com, and supportgroupscentral.com among others in order to gain virtual assistance.

There are a myriad of other sites now available to help anxiety sufferers, such as virusanxiety.com set up by Mental Health America, the World Health Organization’s own resources for anxiety, as well as local health departments and therapists.

It’s important to utilize these resources in order to lessen anxiety, as well as practice regular self-care at home. 

In addition, help for existing negative conditions such as homelessness, domestic abuse, substance abuse disorders and the national suicide hotline among others remain open for the public to utilize as well.

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