Coping with Anxiety during COVID
Recently the world has been facing a global pandemic with fluctuating cases and different levels of restrictions across Australia. Many people have family in different states or countries and not knowing when they will see them again. Some have underlying health conditions and are anxious about keeping themselves safe. Regardless of your situation, for most this has been a time of increased anxiety, uncertainty and fear; fear of the future and fear of the unknown. Following a stressful event, it is normal to become worried or even scared, however, it is important to learn how to manage these feelings, so we don’t become overwhelmed. Many people are currently facing unemployment difficulties, difficulties focusing and are feeling isolated. Many have had to adjust to working or studying from home with limited interaction. Adjusting to an online world has not been easy for everyone and it is difficult to know when things will return to “normal”. As well as this we are also constantly being told to stick to guidelines, always do the right thing and practise hygiene. This can sometimes leave us anxious and worried about whether we are complying to the correct standard, or we can become anxious when we see others not complying.
With such uncertainty it is important to recognise when we are struggling and what to do about it.
Signs I am struggling
Some of the symptoms you may have started to experience could include difficulties focusing and concentrating. You may be at home and thinking about starting a new project, however, become overwhelmed and lose motivation. You might feel restless and may even have developed some physical symptoms such as a rapid heartbeat, shaking and sweating. Sometimes these symptoms can come out of the blue and they can even scare us. Even though this is a time many of us feel isolated you may have also noticed your avoiding people or avoiding tasks or work or study. A bit of Netflix is not harmful, but it may also be a way of avoiding things and numbing out to our feelings. Our alcohol intake may have increased, or we are finding it difficult to sleep. If you have noticed any of these symptoms or worry about your anxiety it is always worth reaching out for support and trying new strategies to manage how you are coping.
What can I do?
Limit media exposure if you need to. Constant media exposure can heighten our anxiety and even though it is important to have reliable facts perhaps consider limiting your exposure. For example, you may have a media free day, or limit to 30 minutes a day.
Recognise unhelpful thinking patterns. When we are anxious, we often catastrophize or imagine terrible future outcomes. It is important to check in with our thinking and try and put things into perspective.
Focus on what is in your control. Things like washing your hands, maintaining social distancing, and staying home if you are unwell are all things, you can do to protect yourself and others. Often when we are anxious it is difficult to see what is in our control and we can feel helpless. It is important to focus on what we can do.
Maintain a routine, including some downtime. A routine can include, regular sleep times, work, exercise, family time but can also include time set aside to read a book, meditate, or catch up with friends.
Practise self-care. This might include catching up with friends and family, making time for hobbies, exercising, and maintaining a balanced diet. When in a state of anxiety our bodies need help to calm and regulate themselves and relaxation exercises such a meditation and mindfulness can help us readjust and be calm.
Reach out for help. Talk to your GP, psychologist or reach out to 24 hour phone lines such as Lifeline (13 11 14). Sometimes talking to someone can help unpack how you are feeling in a meaningful way and help to put things in a new perspective.
Written by Charlotte Scott