Anxiety during COVID-19

by | Apr 6, 2020 | Anxiety

Anxiety can be overwhelming with these sudden changes.  Below are some key tips I have been using with clients in my practice to address the additional stress and anxiety many are facing during the stay at home order related to COVID-19.

 

  1. If you are feeling more stress and anxiety in your life right now, That is ok!  This is a very stressful time. So much has changed. Notice your stress and anxiety; say out loud, “I am stressed”.  Say it five or six times in a row in a calm, non-judgmental voice tone.  It is ok to have these feelings. Simply notice and acknowledge your current feelings.  You don’t need to fix them or make them go away all of sudden (they won’t).  See how you feel after you do this.
  2. If you suddenly have to work from home, the adjustment is going to be hard.  That is ok!  You are not going to be as productive, but be kind to yourself and realized that it is ok to make mistakes.  Do not beat yourself up.   Be kind to yourself and know it is ok to slow down.
  3. Create a set time and place in your house to do your work.  You are used to the routine and physical practice of going to work or school. Now you need to create something similar in your home.
  4. Make a check list of things you want to accomplish in the day if you are working from home and go back to this physical list and check off what you have done.  It’s ok if you don’t get it all done.
  5. Take a break from Social Media and the news.  There is so much information and it is overwhelming.  Instead of aimlessly being on social media, set aside maybe an hour or two a day to be on social media or reading the news.
  6. Breathe!  Seriously, slowly count to 5 and breathe in through your nose, count to 5 and hold, and then count to 5 (slowly) and breath out through your mouth.  Now do this 5 times.  Practice this or other grounding skills at least once per day.  Your body will thank you.
  7. Stop and notice what you are grateful for.  This doesn’t mean you dismiss all the hardship, but take a minute and think about what you are grateful for (roof over your head, safety, good health, job, food, nice weather).  We get so focused on the problems, we don’t notice what is going well.

Try some of these out.  I will be adding more videos and skills in coming blogs. Here are several links to helpful resources: Guide for more skills to use if feeling anxious:  “It’s Ok to not be productive” a nice article from the Washington post about giving yourself a break.   -Peter Binnings is a Licensed Clinical Social Worker with nearly 20 year experience in the mental health field.  He specializes in treating anxiety with Adults, Teens, and couples.  For more information and to contact Peter please click here.