Anxiety in a Time of COVID-19 + Social Distancing
Rachel Low, NDMarch 27, 2020As a collective community, we are all dealing with some level of anxiety right now. There is stress about our own health and the health of our loved ones, stress about the state of the economy and our financial security, political and social issues being brought to the surface. Whether anxiety is a part of your normal experience or these feelings are new to you, it can be hard to deal with, especially in a place of social distancing. After several messages from distressed patients, I decided to put together a guide of helpful ideas and resources to share with them, and now with you.
First and foremost, try to limit news & media consumption. It is easy to get lost scrolling through instagram, reading articles and watching news updates.
Try to avoid news and media during the day. Allow that time to be productive (whatever that means for you and what you are needing right now).
Allow yourself to tune in during the evening. Try not to give the news more than 60 minutes of your attention, and allow enough time to decompress before going to bed.
I recommend a podcast by Ride Home Media called “Coronavirus Daily Briefing,” available on Spotify and iTunes. It is a 15 minute news recap that comes on at 5:00PM daily.
The majority of us are dealing with a major disruption in our day-to-day schedules and routines. This can feel overwhelming and confusing. It’s hard to know what to do with your time and many of us are feeling pressure to be productive, which can be very hard if you’re not used to being cooped up at home whether by yourself, with roommates, or with family members who may need your attention.
Know yourself – are you someone who feels better with more structure? Are you someone who puts a lot of expectations on yourself and feels bad if those expectations aren’t met? This is an opportunity to lean in to the discomfort and learn more about yourself. It’s an opportunity to let go of some of the expectations you have of yourself. It’s also an opportunity to be productive, work on home projects, read that book you’ve been putting off, etc. However, I want to encourage you not to put too much pressure on yourself right now. This is a time to be gentle with yourself. Sitting with your feelings is productive work.
Set some basic ground rules for yourself and your household. Nothing too aggressive, but simple and achievable things to help you feel calm, productive and on task, and reduce friction between members of the household. For example, the ground rules in my household are as follows: (these may or may not be good ground rules for your household depending on your own situation)
Make the bed every morning.
Change your clothes every day (silly, but it is easy to fall into a slump and something about the ritual of changing clothes feels helpful. Even if I am changing out of pajamas and into sweatpants it helps. I have also found that if I put on “real clothes,” I am more likely to get productive work done!)
Keep the house clean. Don’t let the dishes pile up.
Stay hydrated.
Do something active daily.
Limit TV to evenings.
Designate time to do things together and remember to take alone time too.
Consider giving yourself a gentle schedule, allowing time for productive work, relaxation, creative outlets, exercise, and anything else that you would like to focus on or which feels good right now. If you are someone who is likely to feel more stressed by having a schedule, especially if you are having a hard time adhering to that schedule, this may not be for you.
Anxiety-reducing techniques:
Pranayama Breathing: Breathwork allows us to directly access our vagus nerve to stimulate the parasympathetic nervous system – the “rest & digest” part of the nervous system. This creates a physiologic change, sending signals to the brain and the organs to promote relaxation and decreasing the heart rate. Aim for 5-7 minutes daily. This can be helpful before bed too, if you are struggling with falling asleep due to anxiety.
Breathing Basics for Beginners – if you are new to breathing exercises or have breathing problems, get comfortable with doing basic breathing exercises daily before moving on to the next one.
Alternate Nostril Breathing – if you already have a cardio, yoga, or breathing practice, you can start here.
Meditation: Starting a new meditation practice can be intimidating. Try using a free app that offers guided meditations such as Insight Timer, Relax Melodies, iChill, MindShift, BellyBio, or Interactive Breathing.
Spend some time outdoors every day, while continuing to practice social distancing.
Go for a walk or bike ride.
If you have a yard or garden, this is a great time to do some work in it for Spring.
Grounding: Take your shoes off and walk in the grass. Our shoes insulate us, preventing our bodies from discharging excess energy from the nervous system, and blocking the absorption of healing energy from the earth. If you are comfortable, you can sit or lay in the grass as well.
Move your body. It is important to continue exercising for both your physical and mental health. If you have the space and are comfortable, exercise outside for some fresh air.
Go for a long walk, jog, or bike ride.
Practice yoga
Many yoga studios and fitness apps are offering free videos or free trials of their programs right now, as so many people are staying home.
Do Yoga With Me is free and has a wide variety of options ranging from beginner to advanced yoga, geriatric yoga, etc.
FitOn App is a free fitness app that has many types of workouts you can do at home.
Barre3 is offering a 2 week free trial for their workout videos. Sign up here.
“The Class” is also offering a 2 week free trial for their workout videos. These are a bit more advanced and challenging. Sign up here.
Epsom Salt Baths: Add 1 cup of epsom salts to a hot bath and enjoy. Add a few drops of lavender essential oil for some aromatherapy.
Stay connected, reach out, ask for help. Schedule a call with a friend or family member. Write a long email. Reach out to your therapist or doctor and let them know what you are needing right now. Many providers are working to offer virtual sessions, and need your business as much as you may need their support.
For more mental health resources and hotline information, check out this resource and information guide.
If you have questions, need clarification, or would like more individualized support including nutritional, botanical and energetic care, please reach out to me. I am here for you.
