According to reports, the Covid-19 pandemic has caused increased anxiety and depression as a third of adults in the US show anxiety or depression symptoms. This is attributed to the lack of control regarding the virus, the threat it poses, as well as the uncertainty surrounding it. While anxiety may be normal during stressful situations, it can quickly escalate into panic and lead to further complications. To better manage anxiety during the coronavirus pandemic, first acknowledge how you are feeling, recognize that it is normal to be anxious and that you are not alone. Below are some helpful tips to help you maintain a clear head and treat anxiety amid Covid-19.
1. Focus on Things You Can Control
Anxiety often occurs because of worrying about the future, and things out of your control. While Covid-19 brings with it adverse effects on both lives and livelihoods, no one has control over the disease and its impact. Therefore, strive to focus your energy, thoughts, and attention to the things you have control over so you won’t feel overwhelmed and anxious. You will also be able to appreciate your efforts more and be at peace knowing you have done the best within your ability. As you try not to worry, keep your mind in the present and feed it with positive thoughts and information.
2. Limit Your Media Consumption
Staying informed is important during this pandemic as it keeps you updated and aware of your surroundings. However, news can trigger anxiety and cause you more distress if you consume too much, especially now when there are numerous reports of Covid-19 infections and death tolls. To handle your anxiety better, only get your news from trusted sources to avoid false alarms. It is advisable to choose the best time to stay informed, such as during the morning and evening, and then staying clear of news articles or broadcasts during the rest of the day. This way, you do not focus on scary topics or information that could elevate your anxiety.
3. Maintain A Schedule of Your Activities
Anxiety can throw your balance out of the window and prevent you from carrying out your daily activities. This may result in unfinished businesses, work overload, and unmet goals which end up worsening your anxiety. For this reason, coming up with a schedule for your daily activities will help you plan out your day and keep you on track. As you do this, remember to maintain a similar routine to create a sense of structure and stability. This way, you avoid being thrown off balance by uncertainty and disorder as you gain a sense of control. Remember to include both old and new healthy activities in your daily routine for a wholesome day such as exercising and getting in touch with your social circle.
4. Reduce Your Risk of Exposure to Covid-19
Keeping you and your loved ones safe during the Covid-19 pandemic will greatly enhance your peace of mind and alleviate anxiety caused by fear of infection. You can reduce your risk of exposure to Covid-19 by following the health directives issued by CDC such as social distancing, washing, and sanitizing your hands as well as not touching your nose, mouth, or eyes. By taking preventive measures against Covid-19, you achieve a sense of control which helps you reduce your anxiety.
5. Maintain Healthy Relationships with Your Loved Ones
When you are anxious, a strong support system is necessary to keep you going. Keep your family and friends close by communicating with them and letting them know what you are going through. If you can’t connect with your loved ones face-to-face, leverage technology to create and maintain strong social support that will help you ease your anxiety. You can even sign up on social media groups and forums to help you feel better. Another option is to ask at least one or two people to check up on you daily. This assures you of a support buddy who can help you stay calm. Always surround yourself with people who bring positive vibes and help you feel better as opposed to those who overanalyze situations and paint a grim picture of the current situation.
6. Get Adequate Rest and Exercise Regularly
A healthy lifestyle made up of a healthy diet, adequate rest, and exercise is great for your mental health. A good night’s sleep will keep you well-rested and enable your brain to function optimally. It is also necessary for processing emotions and hormones as well as getting rid of the stressful activities of the day. According to studies, sleep deprivation worsens anxiety, the more reason you need to get your quality rest.
Incorporating exercise, especially strength training, into your daily routine will boost your mood and significantly reduce your anxiety. While gyms might be closed during the pandemic, home work-out sessions are equally effective. If you lack strength training equipment like dumbbells, you can use your body weight for a healthier body and a stronger mind. What’s more, exercise will also help you sleep better, which makes it even more effective in dealing with anxiety.
If you are struggling with anxiety during the COvid-19 pandemic, you don’t have to go through it alone. EzCare Clinic offers anxiety treatment options suited to your unique needs as well as the necessary support that you need to achieve a healthy mental state. Book an appointment with us today and let us walk with you towards better mental wellbeing.