03/17/2020
In my practice, I have always been honest and open with my lifelong struggle with anxiety and depression. The way in which I experience my anxiety is through moments in time which then may become paralyzing or motivational. When my motivation is anxiety driven, rarely is the motivation focused on what I actually need to get done, such as work or school projects. It is in times like these my husband will ask what am I procrastinating about because my house will be really clean or I will start a home project which has to be accomplished within the next few hours. (But not really.) In light of recent worldly events, I have realized that many people might be experiencing many similar feelings as I have so I thought I would share what I have been trying to do for myself and with my family.
TIPS FOR COPING WITH COVID-19 ANXIETY
1. We all experience stress and anxiety.
There is productive stress and anxiety which assist us in completing a project on time and planning for unsure times. There is also destructive stress and anxiety which cause me to focus on what I think I can control (such as cleaning my house) but can also cause me to not be able to focus on the items which I really need to take care of such as a project for work which is due in two days. I find in these times my mind gets “stuck” in a cycle which is difficult to break through so that I can refocus myself.
Possible solutions
It is during these times that I need to remember to use my coping skills. It is important to remember that everyone’s skills are different. You should utilize what has worked for you in the past. (You have gotten this far for a reason). I utilize reading, meditation, music, or going to visit my horse friends. Try to get your mind back in a positive place and realize that this is a moment in time and will pass.
2. Acknowledge your feelings.
We all have feelings, we cannot deny them. They happen. We may try to push them away but they find a way to creep back out. I have found strength in talking with people who I know will be calm and supportive. I can share that my kids are driving me crazy and that I hate not being able to find toilet paper anywhere and not feel judged.
Possible Solutions
Develop a support system. These may be people in your family or a single parent support online group but realize that you are not in this alone. We all need someone. Just make sure that the people you choose are going to help create a feeling of calm and support in you, not make your anxiety worse.
3. Create a schedule.
Everyone’s lives are disrupted by what is happening in the world right now. For instance, my children are home from school now until mid-April. They are used to structure. Therefore, I think that the more structure we can provide by keeping their lives as consistent as possible, will help relieve their anxiety and some of ours. Recently, I found a Daily Routine Schedule for Schoolchildren which breaks down academic time, play time, and chore times. So far so good, although they are not very happy about it!
4. Assist others.
Find a way to assist others in the community. I am working with some of my neighbors to have academic time together so that we can each have some down time. I take the morning and they take the afternoon. Of course, we need to be smart and listen to the most recent guidelines and practice social distancing. Maybe there are some elderly folks in your neighborhood who need groceries but can’t get out and don’t know about how food can be delivered now.
5. Practice gratitude.
I try to keep myself in check and remember that my situation could be more dreadful. I am grateful and blessed to have a supportive community and loving family. I try to remember to work one day at a time and not to react to everything that I see on the news.
6. Too much news.
I try to watch the news for maybe an hour a day so I know what is happening but if I watch for too long my anxiety begins to get triggered and it is difficult for me to regain my focus and then difficult for me to sleep. I want to be informed, not paralyzed or panicked. Also, I don’t want my children to watch every little detail on the news which they will not understand and possibly cause more anxiety for them.
7. What to tell the children.
I have always been a proponent of telling my children the truth, at their developmental level. You need to decide what is right for your family. My son is 10 and has heard things on the news, from his older siblings, and on the bus…..(the dreaded bus!) He knows that something is wrong so I want to quell his anxiety by educating him about washing his hands more often with soap and water, not being able to visit with Grandpa and Grandma for now, and that every cough does not mean that the person has the Corona Virus but also what to look for.
Call to action. If you need someone to talk to, schedule an appointment. I meet through Telehealth which is covered by many insurances.
