Tips for Self-Care and Anxiety Management During COVID-19
Fears about COVID-19 can take an emotional toll, especially if you’re already living with an anxiety disorder or another medical condition. But, you’re not powerless. And, you are not alone.
There are many things you can do—even in the face of this unique and sudden crisis—to manage your anxiety and fears.
Here are a few tips that may help you monitor your stress and take care of yourself during this challenging time.
1. Stay Informed. Yet, be critical.
It’s vital to stay informed; particularly about what’s happening in your community so you can follow advised safety precautions and help to slow the spread of coronavirus.
But, it’s important to recognize that there’s a lot of misinformation going around, thus, it’s critical to be discerning about what you read:
Use trustworthy sources for information: CDC, World Health Organization, Chicago.gov
Limit how often you “check” for updates. Constant checking for updates and information serves to heighten anxiety for many individuals. We each have our own limits—monitor yours and adapt accordingly.
If you start to feel overwhelmed, step away from the computer or T.V. and stop reading. This is a sign you’ve hit your limit. Instead, ask a trustworthy source to keep you informed on only what you “need to know.”
2. Focus On What’s Controllable
This is a time of great uncertainty. COVID-19 is completely out of our control as individuals. And yet, there are still things that we can all do, and control, to promote our individual health and safety, as well as the health and safety of others.
Wash your hands at every opportunity (at least 20 second per wash)
Stay home. The only way to prevent the spread is to do your part: stay home and distance yourself from others. For more info on what this means visit stay at home FAQs
Avoid touching your face
Avoid non-critical shopping (grocery stores, gas stations, etc.)
Keep 6ft distance between yourself and others while out
Get plenty of sleep to support a healthy immune system
3. Devise a Personalized Routine
This is new… free time, sleeping in, Netflix binging—this “free time” might be scary to some. While it’s important to relax and rejuvenate in the comfort of your home, if you start feeling stir-crazy, it’s time to create a routine.
Time-block your days. Planning out your days by making a schedule can help you remain focused, productive, and find purpose during this time in quarantine. Start with the time you wake up, and work your way through your day— planning out time for what you want to accomplish each day, and committing to sticking with it, which can help you maintain a sense of daily structure and productivity.
Find time to workout. Staying active can keep your mind and body engaged. While outdoor adventures may be limited, there are many at home workouts available to keep your heart rate up and your endorphins pumping. YouTube is a great source—simply type in yoga, boxing, stairs, body workouts, etc. for an endless supply of workout videos to do at home.
Stay connected. Utilize all the free video conferencing and calling services like Zoom, GoogleHangouts, Skype, etc. Call up loved ones, schedule family chats, even have a virtual happy hour with friends… the opportunities to connect (albeit virtually) are endless!
Find a new hobby. Committing to something new can help you stay busy and engaged—and may also elicit feelings of accomplishment and achievement; a positive way to pick up your mood.
Try a new relaxation practice. In times of great stress, your body is completely out of balance. Thus, relaxation techniques such as deep breathing, meditation, and yoga can bring you back into a state of equilibrium. Here is a great resource to find a practice that works for you.
Make sure you are eating, and eating healthy. In times of distress, it can be easy to succumb to comfort food galore. Yet, the mind and body need nutrition to stay focused and positive during this time. So, consider taking a few tips on healthy snacking as a way keep your eating and snacking on track.
4. Seek professional support.
This is a very a frightening time. We’re in the midst of a worldwide pandemic. And, you do not have to face it alone. There are people who are ready to help you navigate this. So, now, more than ever, consider teletherapy as a resource and support to help you navigate this unprecedented, and uncertain time. Schedule today with us at Wellman Psychology & Associates.