Though the current state of the world may feel post-apocalyptic to some, many individuals with anxiety disorders live with perpetual, excessive worries. As such, when the global pandemic began to overwhelm the planet, many people who commonly experience severe anxiety were unsurprised that the world was falling apart (to them, this was the recognized state of affairs). Additionally, these individuals already had several actionable strategies in place to cope with living in a world that they did not believe played fair. Though it may sound frightening to live with perpetual anxiety, it undoubtedly also allows for preparation to manage unpredictability with self-compassion.
The “Head Start”
On a macro level, anxiety can lead some individuals to general fears about the world and the future, which may be magnified these days by the dangers of coronavirus/COVID-19. On a more micro level, these fears can lead to rumination, difficulties with concentration, behavior restricting fears, or somatic concerns (physical symptoms of stress). Though typical of Generalized Anxiety Disorder (DSM-5), these anxiety symptoms may be exacerbated by the global pandemic or accompanied by new symptoms. Though having strategies in place to cope with anxiety may give one a veritable “head start,” it would be a mistake to assume that anxiety symptoms have prepared individuals to feel well during these difficult times. Rather, many individuals with anxiety are currently welcoming others to their negative worldview, and it would be more apt to consider them as individuals who have spent a more significant amount of time gathering tools for their toolbox.
What works?
Media often portray self-care as herbal tea and peaceful, photogenic moments in yoga clothing (which it can be); however, management of severe anxiety during a global pandemic is likely highly unique to each person. There are many actionable strategies and ways to create structure that are likely to improve feelings of control and generally help you cope with anxiety symptoms. As always, we recommend discussing your treatment regimen and self-care plan with your therapist and psychiatrist (when applicable), and you should speak to your mental health team or an emergency mental health professional if you are considering self-harm. Our five favorite strategies are as follows, and additional strategies can be found at the links in the references below:
1) Seek out psychotherapy using a telehealth platform (or request telehealth treatment with your current therapist). This is an unprecedented time, and telehealth (chat, telephone, or video chat) can allow you to connect with a therapist for a continuation of care. There are pros and cons to each telehealth company, so we do recommend researching them before using them; nonetheless, if you are someone who will significantly benefit from individual, couples, or family therapy, we recommend pursuing this option.
2) Attend virtual group therapy meetings. NAMI has excellent general meetings, though there are meetings specific to mood disorders through DBSA, codependency (CODA), and substance abuse (AA), to name a few.
3) Subscribe to online fitness channels on Youtube.com or other streaming networks and exercise along with equipment-free videos (or with equipment that can be safely mimicked, such as holding onto the back of a chair to mimic a ballet barre). Arranging to have a friend or fellow group therapy member be an accountability buddy can be helpful for this, as you may be more likely to exercise if you are praised when you complete a workout.
4) Schedule regular video “visits” or phone calls with friends and family. Though visiting in person is not an option at present, these visits allow you to catch up with loved ones regularly, and you can give and receive the support you need without worrying about safety issues. Less technologically savvy relatives and friends are likely to prefer the telephone, though some people may surprise you and be more adept at video calls than might be suspected. Much of the technology is relatively intuitive, and being able to connect in difficult times is an excellent incentive for all involved. In addition professional counseling with a licensed therapist or psychiatrist is helpful.
5) Set alarms on your phone for health-promoting activities. This might include mealtimes, medications, joyful activities (such as the “visits” listed above), and bedtime. That said, though maintaining the aspects of a routine that supports mental and physical health is critical to anxiety management, self-compassion about relaxation of a rigid structure is also essential. In these unprecedented times, it is nearly impossible to maintain a highly regimented structure, and this strategy helps to maintain the most essential elements while allowing yourself some necessary balance.
Leave a Reply