Coping with Covid: How to Deal with Fear and Anxiety
If you’re feeling a whole slew of emotions right now, from anger, overwhelm, and grief, to fear, frustration, and anxiety, you are not alone. With the disruption of our typical daily lives and this uncertain time we’re in, the fear and anxiety you’re likely experiencing can become very overwhelming and all-consuming.
With some patience and consistent, intentional practices we can feel more calm and centered. Times like now remind us how important all aspects of our health and the health of those we love is. It is more important than ever to take care of ourselves and our mental, emotional, and physical health. Listen to what your mind, body and soul need right now, and do more of that.
Below are some tools to help with fear and anxiety, especially during times of uncertainty. Make it manageable by picking one or two things that resonate with you and being consistent with them.
· Prioritize self care and self love
You can find a lot of good ideas in this post.
· Remember that although we cannot control what’s happening around us, we can control our thoughts.
We can separate the facts about the situation from our thoughts we have about it. Our thoughts create our feelings, so if we are uncomfortable with the way we’re feeling, we should explore the thoughts we’re having. Staying grounded in the present moment and focused on facts and what we can do will help.
Although we can’t control what’s going on around us,
we can control our thoughts.
· Take social media and news breaks
· Exercise
Per Mayo Clinic, exercise releases brain chemicals associated with easing depression, like endorphins, enhances your immune system, lessening the chance of depression, and increases body temperature, which helps people calm down.
· Journal (free writing, bullet point, doodle, whatever you want)
· Remind yourself that you are okay right now, in this moment
This shifts you from fear of what could happen in the future to the present moment
· Create or maintain a morning and evening ritual that feels good to you
· Gratitude practice
· Eat a nutritious diet, with lean proteins, fruits and vegetables, and healthy fats.
Studies show that Omega-3’s, found in wild salmon, walnuts, flax and chia seeds, may help reduce anxiety.
· Breathe
I like Dr. Weil’s 4-7-8 breath: breathing in for a count of 4, holding for a count of 7, and exhaling for a count of 8. Bonus: this keeps your lungs strong, too)
· Call or video chat with a supportive friend/family member to express your emotions
social distancing does not have to mean social isolation
· Get some fresh air: take a walk outside, clean up the yard, or have a picnic
· Meditate
Bonus: promotes immune function. And, for more ways to support immunity, check out this post.
· If you need professional help, please seek out a provider, as many offer telehealth sessions.
· Help someone else: support a small business by purchasing a gift card, sharing their business with friends and family, check on neighbors, or pray for others
Here are some other resources you may find helpful:
I hope these resources provide some support, guidance and light to your life during this time, and if there’s anything else I can do to help in any way, please let me know. Also, I’d like to hear what you’d like to see the coming weeks to help you. Let me know below!
Thinking of you, sending you strength, and I’m here for you.
You are not alone, we are all in this together!