Five years ago, I had a series of panic attacks that leveled me, physically and psychologically. Luckily, with the help of mental health professionals, I have medication and strategies in place that help me cope with my anxiety and I’m doing well. I also happen to have worked remotely for several years, so I’m all too familiar with some of the downsides of work-from-home life, like feeling depressed and disconnected from others. Oddly, I’m finding all of that experience to be useful during the COVID-19 pandemic, which is why I’m sharing some advice surrounding this issue. I know that for some people this may be their first time dealing with severe anxiety and some of its symptoms, like stomach aches, headaches, or even panic attacks. I hope these tips are helpful for someone in managing their anxiety during this time.
Just to say up front: I’m not a mental health professional, just another anxious person like you who is doing her best. However, most tips I’m sharing are things I have learned from therapists.
Make a good night’s sleep a priority.
Drink plenty of water.
Reduce caffeine intake, if possible. (I know that when I was a new parent it was basically impossible to give up coffee, so don’t be too hard on yourself if this isn’t doable right now.)
Practice deep breathing. Try breathing deep into your belly for 4 seconds and out for 6 seconds or the 4/7/8 breath to activate the parasympathetic nervous system.
Move your body, even if it’s just on a short walk.
Talk about your feelings with a friend, loved one, and/or mental health professional.
I have used both Talkspace and BetterHelp and have found them to be useful. Both of those apps connect you with a qualified therapist remotely. You can use it via voice, video, and text chat. This is particularly useful right now, when we are all practicing social distancing and may not be able to see a counselor in person.
Take time out to be aware of and present with whatever is around you. This brings you outside of your fears about what may happen in the future and back into your body. Truly, this has helped me stave off a panic attack many times.
For intense anxiety, use a grounding technique like this: Name 5 things you can see around you; Name 4 things you can feel; Name 3 things you can hear; Name 2 things you can smell; Name 1 thing you can taste.
Relax your body with a warm bath, a soothing scent like lavender, or Sleepytime tea.
Find a way to make yourself laugh. Comedy podcasts are often my go-to for this. Maybe for you it’s your favorite YouTuber or a funny TV show or movie.
Try a weighted blanket. (I was admittedly skeptical, but, yes, they do work!)
Follow a guided meditation. There are a lot of meditation apps and podcasts out there now. One I really like is The Mindfulness App (paid subscription).
Remember: even though you are dealing with something that’s outside of your control, you can control your reaction to it.
Stay safe and stay healthy. <3