How to manage COVID19 anxiety (part 3)
Some people with baseline anxiety are experiencing heightened anxiety and even recurrent panic attacks these days because of the pandemic. They can’t stop worrying about terrible things happening to them or their loved one and live in constant fear and agony.
Indeed, when our lives have been so profoundly changed and the devastation caused by COVID19 is so painfully visible, our brains can take us to dark places. Perhaps we imagine ourselves or our loved ones getting sick, even dying from the virus. Perhaps a slowing economy has us worrying about personal bankruptcy and possible social unrest from people becoming destitute. When we are anxiety stricken and faced with an uncertain future, these dark images can flood our minds and fill us with dread. What can we do to not get overwhelmed and fixated on these morbid thoughts? First, take a deep breath and try not to judge or suppress our own feelings. The more we deny feelings, the more powerful they become. Acknowledge the fear calmly. You can say – “Yes, this is a possibility. BUT this is only one of the many possible outcomes, and not the most probable one.” Then, take another deep breath and think calmly about the other possible outcomes. For example: it is possible that my family and I will not get sick at all. It is possible that some of us get sick but also recover – as statistically is the case with most people who contract COVID19. It is possible that I will encounter some financial difficulty in the short run, but it is also possible that I will get back on my feet. The point is, excessive anxiety propels us to focus exclusively on the worst possible outcome. We then go into limbic overdrive and lose our ability to reason and think logically. Our job, then, is to reverse that downward spiral. We do that by acknowledging our fears in a nonjudgmental way, and then identifying the many alternative outcomes that exist in addition to the worst possible outcome. In doing so, we take away the VIP status that was unwittingly given to our worst fear. Try also to remind yourself of past accomplishments, of times when you were able to overcome major obstacles. In this way, you create a more balanced view of your challenges and reserves.
What if your anxiety is so great that you are in a state of panic and can’t tap into the logical part of your brain and think of alternative outcomes? You could start by focusing on your breath. Take slow and deep breaths through your nose and then exhale slowly through your mouth. Pay attention to your body and the sensations that flow through your body as you breathe. As you take slow and deliberate breaths, your heart rate will come down and you will feel calmer. You could also try to do a guided progressive relaxation exercise that helps you let go of tension in different muscle groups. For beginners who have a hard time getting into a meditative state, you could also try a set of jumping jacks, take a hot shower, or splash some cold water on your face. What you are trying to accomplish here is to bring awareness to your senses and bring focus back to the present.
Anxiety is often associated with a lack of control and an uncertain future. When it comes to COVID19, many of us feel a lack of control. But it helps to remind ourselves of the things that we do have control over: hand washing, social distancing, mask wearing when we absolutely have to go out, and taking good care of ourselves so that our immune system is in good working order. These are all proven methods that can reduce rates of infection and lead to positive outcomes.
If you find that your anxiety is so great that you are unable to manage your day-to-day, and / or you are experiencing recurrent panic attacks, you will likely benefit from therapy and medication treatment offered by a mental health professional. You can search for a psychiatrist / therapist on psychologytoday.com or talk to your primary care physician and ask for a referral. Please do not delay treatment if you are suffering.