Understanding your anxiety
It is a challenging time. We are in the midst of a global pandemic, with towns and even whole countries being placed on lock-down. Some of us already live in areas where coronavirus has spread. Others are preparing for what might come next. When we read the news, we can think to ourselves, "What will happen next?". We do not know exactly how we are going to be affected or how bad things might get. These uncertainties can lead to catastrophisation, leaving us vulnerable to states of fear and dread. However, there are simple techniques you can implement to ease your anxiety and fears–particularly in the face of this unprecedented crisis.
•Stay informed—but don't obsessively check the news or social media for updates.
Staying informed, particularly about what's happening in your area, is essential as you can take advised safety precautions and do your part to slow down the virus spreading. But there is a lot of misinformation going around, as well as sensational reporting which only feeds on fear. Therefore it is critical that you are careful about what information you are reading and television programmes you are watching, to protect your mental well-being.
• Restrict the number of times you refresh your news feed. Constant tracking of the news and updates on social media can become compulsive and counterproductive— only fueling your anxiety. The limit for everyone is different, so keep an eye on how you feel and adjust your screen time accordingly.
• When you start feeling low, move away from the media. If anxiety is an ongoing problem, consider restricting your television exposure to a limited time frame and daytime (e.g., half an hour at 6 pm each evening).
• Ask someone to share important updates with you. If you feel better off totally avoiding all forms of media, ask someone you trust to pass on any growing developments that you need to know.
• Be mindful what you share. Do your best to verify the information you read before
posting it. We all need to do our part to avoid spreading rumours and creating unnecessary fear and panic.
Focus on what is within your control
We live in a moment of great upheaval. There are so many things beyond our control, including how long the pandemic will last, how other people will behave, and what will happen within our communities. With all these uncertainties at hand, many of us are coping by endlessly searching the internet for updates and worrying about what might happen in the future. If we continuously place focus on issues outside of our personal control we will wind up feeling exhausted, nervous, anxious and frustrated.
When you feel caught up in fear of what could happen, try to shift your focus to things that you can control. Here is what you can do to protect yourself and others around you:
·Stay home as much as possible, even if you don’t feel sick.
·Washing your hands frequently (for at least 20 seconds) with soap and water or a hand sanitizer that contains at least 60% alcohol.
·Avoiding touching your face (particularly your eyes, nose, and mouth).
·Avoid all non-essential travel and shopping.
·Maintain 2 metres of distance between yourself and others.
·Get plenty of rest to boost your immune system.
·Follow all recommendations and updates from health authorities.
Plan for what you can
It's normal to become frightened over your workplace possibly shutting, or someone you love getting sick or having to quarantine yourself. While it can be scary to think about these possibilities. Trying to cultivate an optimistic attitude will help ease at least some of your anxiety.
Here are some tips for planning ahead:
• Write down a list of concerns about how coronavirus can interfere with your life. If you become too stressed while writing, pause and come back to the exercise when you feel stronger.
• Begin to problem solve and create possible solutions for issues that may arise. Make a list of all the supports that will help you cope should something negative happen and beside that create a list of possible solutions to certain problems. Try not to get too stuck on “what if” possibilities. Log everything that comes to mind that could help you get by!
•After you’ve evaluated your options, create a plan of action. Then, set it aside and resist the urge to go back to it until you need it or your circumstances change.
Practising self-care
If you feel overwhelmed by all of this, be assured this is a very natural response given all that is happening in the world right now. It's necessary, though, to be kind to yourself and take time out for self-care. Here is a list of ten self-care activities you can do from home. They will make you feel a little better during this very difficult period, and give you a sense of control.
1. Play music that boosts your mood. Log onto Spotify and create a playlist that has all your favourite songs. You could make a group playlist and get your friends to add their favourite songs as well. If you want to get fancy, you could make several playlists for different moods/vibes (e.g. sunny day, feeling joyful, etc.).
2. Be kind to yourself. Practice self compassion if you’re experiencing more stress than usual. Remember that you not alone in your struggles, we are all in this together.
3. Maintain a routine as best as you can. Try keeping to your daily routine for sleeping, working and eating. That can help you retain a sense of normalcy, which will increase your mental well-being.
4. Find fun ways to exercise: Staying active can help reduce anxiety, alleviate tension and improve your mood. There are many many activities you can do indoors, including yoga, dance and HITT workouts that will increase your physical well-being.
5. Cultivate a relaxation practice. At times like these, our nervous systems can be thrown out of balance due to increased stress. Therefore, calming methods such as deep breathing, meditation and yoga can help get you back into a state of equilibrium. A little goes a long way, even puasing for a moment while reading this and taking 3 deep breaths can significantly boost well-being. So start small, build your mindfulness practice up and notice array of benefits!
6. Be kind to others. There is no link between this infectious disease and any racial or ethnic group, so speak up if you hear negative stereotypes which only perpetuate prejudice. With the right mindset and actions, we can all ensure that compassion and generosity spreads much faster than this virus in our societies.
7. Learn something new. Do you want to learn to paint watercolour landscapes or play a musical instrument? Now is a perfect time to get going. If you want to learn a new language, Duolingo is an awesome free language learning program you can access from your computer or phone. YouTube has fantastic free tutorials for pretty much everything online! Go and explore!
8. Connect with friends online. Even if an in-person meet-up is off the table, try to stay in touch with your friends via text, WhatsApp, Messenger, FaceTime, or a good old-fashioned phone call!
9. Make a home-cooked meal. Good nutrition is essential and there is nothing better than a delicious, healthy home-cooked meal during stressful times- particularly if you've cooked it yourself! Ask family and friends for their favourite recipes or check out your favourite chef’s free recipes online to get inspired!
10. Watch or read something uplifting. In moments like this, a little distraction can be a positive thing. Watch something you consider to be uplifting, to help detach yourself from what's happening in the world. YouTube has a great selection of feel-good videos. If you're more interested in reading, go to your bookshelf and pick an old favourite or complete that book you never got to finish! If you don't have physical books, e-books and apps like audible are a great choice.
If it’s all getting a bit much…
You can still feel overwhelmed, even if you’ve been practising self-care. As most people will be physically distancing or self-isolating, a great way to reach out is through telephone helplines and online services. Here's a list of some services that can help:
The Samaritans are available 24/7 for free support by phone or email. ☎116 123 Email: jo@samaritans.ie
Aware are operating their free phone support line, email support and online Life Skills programme. ☎ 1800 804 848 (7 days a week from 10 AM - 10 PM) Email: supportmail@aware.ie
Pieta House, Preventing Suicide and Self Harm have 24/7 free phone supports and text support services. ☎ 1800 247 247 text HELP to 51444 turn2me.org offer peer support, online support groups and professional support. https://turn2me.ie
Shine - Supporting People Affected by Mental Ill Health are offering remote support to people who use their services including online and over-the-phone support and an outreach service. 📧 phil@shine.ie
Jigsaw have online services available such as "Ask Jigsaw" and "Jigsaw Online Group Chats". 🖥 https://lnkd.in/eBN5sRW
GROW Ireland is providing support groups online, where face-to-face groups are not available. 🖥 https://lnkd.in/eCvgs2b