Anxiety in the Age of Covid-19
Anxiety is one of the most common conditions experienced in society. In fact, every year about 18% of the population will experience anxiety. Often, anxiety will co-occur with depression. As we currently find ourselves in the midst of having to deal with the Covid-19 coronavirus, many people who experience anxiety will have more, and potentially more severe, occurrences.
Signs and Symptoms of Anxiety
Feeling nervous, irritable or on edge
Having a sense of impending danger, panic or doom, running through worst case scenarios
Having an increased heart rate
Breathing rapidly (hyperventilation), sweating, and/or trembling
Feeling weak or tired
Difficulty concentrating
Having trouble sleeping (often with significant delay of falling asleep)
Experiencing gastrointestinal (GI) problems
However, anxiety disorders are not only common, they are also very treatable.
Strategies for Dealing With Anxiety
During the next several weeks, as we are being asked to hunker down and stay at home, here are a few strategies to employ when dealing with or attempting to avoid anxiety. We have tested all of the links in this article and can attest to their safety and accuracy of the information provided there.
Take care of yourself: eat well and sleep well. Good nutrition is imperative for healthy brain functioning. Sleep deprivation will increase the likelihood of anxiety. For some helpful ideas about sleep hygiene, go here. For an interesting and entertaining TED Talk about this topic with neuroscientist Dr. Matthew Walker, go here
Exercise. Even while in self-isolation, it is important to keep physically fit and healthy. Let’s be clear that exercise does not have to mean spending an hour on some machine in the gym: go for a walk, get on your bike, put on your running shoes and go for a run, strap on roller blades or get on your skateboard. Let your level of fitness determine what you do, but get outside and do something!
And talking about going outside: note the previous article that we had posted on this website. Research is very clear that being in nature helps us heal, helps us balance our immune system, and helps reduce negative effects of stress. Follow this link to read the article about Nature’s Cure
Connect with others. Stay in touch with family and friends by phone or through one of the many video streaming platforms (Skype, Duo, FaceTime, Zoom, etc.). Part of this connection may also be to enjoy online games with others on one of the many gaming platforms.
Take a break from news and movies and video games. Meditate! For a useful introduction to meditation, go to this resource, or visit the site we link to on the Lifestyle page.
Maintain a sense of accomplishment. Whether it’s working on projects you’ve put on hold for some time, or learning something new, now may be the time to do this. There are many great resources we can access online to accomplish this, from YouTube and Ted Talks to free online courses at coursera.org
Note the thoughts that produce the anxious feeling. You cannot have anxiety without first having a thought (even if you are not always immediately aware of it). Often the thought is a worst-case or catastrophic scenario that might happen in the future (but likely not). Ask yourself what you would do to get through it. Create a plan to regain control.
We all have had to deal with tough and adverse situations before. How does this situation compare? Rank it on a scale of 1-10. It’s probably not going to be a 1 (let’s define that as being relaxed, say while watching our favorite show), but it’s also not likely going to be a 10. Where does it fall for you? Have you dealt with similar difficulties before, and what got you through it? You probably still have those abilities and traits that helped you persist before.
Understand the facts. Don’t gather your information from unreliable sources. While social media is a great way for many to stay in touch with friends, it’s a notoriously inaccurate way of learning facts. The situation we find ourselves in is already confusing enough. We don’t need inaccuracies, exaggeration, minimization and wishful thinking. Go to vetted sources. One good site to obtain solid information is through the CDC: click here to go to the CDC site.
Feeling depressed, or even suicidal? Contact your EAP to connect with a counselor. In most urgent situations, you will be set up for your first appointment within 24 to 48 hours. For acute suicidal situations, contact First Call For Help in Spokane at 509-838-4651, or the National Suicide Prevention Lifeline at 800-273-8255.