How To Deal With Pandemic-Induced Anxiety

The coronavirus pandemic has completely changed the way many of us live our lives. We are isolated. The stores, restaurants, malls and other gathering places are either closed or have limited capacity. Covid-19 is leading to an increase in depression and anxiety, some of which is caused by social distancing and isolation. How to deal with pandemic-induced anxiety is something I talk with my patients about regularly.

In my practice, I talk with patients to help them identify ways in which to address mental health challenges wrought by the pandemic. Whether you’re participating in one of my teletherapy sessions or if you simply want easy measures you can take to enhance your daily life and help cope with and reduce pandemic-related stress.

How To Deal With Pandemic-Induced Anxiety?

Here are my five best tips.

Get into a healthy routine. Healthy habits will go a long way in helping us think clearly, manage emotions and solve problems. When you’re healthy in body, your mind will be healthier as well. Here are some healthy steps you can take to cope with the anxiety caused by the pandemic.

1. Go to bed at set time. Good sleep habits give your body the time it needs to recuperate from the stress of the day.
2. Make sure your bedroom is conducive to sleep. Keep it dark. Make it an electronics-free zone. Use a sound machine to provide white noise that may help you sleep better.
3. Be active. If your movement consists of going from the bed to the refrigerator to the couch then to bed, you won’t get a good night’s sleep. Get up. Get moving and you will sleep better.

Don’t self-isolate: There are many ways to connect, even if you can’t do it face-to-face. If you live alone, not being able to get out and go to a coffee shop or the gym can lead to loneliness.

1. Connect via Zoom or Facetime with friends and family. Digital socialization may not be ideal, but it’s better than not talking to friends and family.
2. Check-in with friends and family and have them check in with you if they haven’t heard from you. Schedule at least one weekly check-in. Why not plan a dinner together? You can cook in your own separate kitchens, then sit down at your houses and enjoy the meal.
3. Foster or adopt a pet. If you have the ability to care for a pet, invite one into your home. A pet will keep you company and a pet will also give you the impetus to get up and get moving.

Don’t dwell on what you’re missing. If you focus on what you can’t do or the vacation you had to cancel or that you can’t just go to a store without worry about wearing a mask and social distancing.

1. Make a note of what you’re grateful for each day. If you and your friends and loved ones remain healthy – that is a blessing.
2. Try out a new hobby. If you’re home more hours than you ever were before, focus on learning something you have always wanted to try, but never had the time.
3. Let your loved ones know how you feel about them. Don’t wait for something to happen before you let them know you love them and care for them and are grateful for them.

Find humor in your day. Look around you and find something to laugh about. Watch your favorite humorous movie. When you laugh you relieve a lot of tension and it benefits your health. We all need to discover how to deal with pandemic-induced anxiety.

1. Read jokes.
2. Look at funny memes
3. Call your funniest friend or loved one and share a laugh

Know that not all anxiety is bad or harmful. It may sound odd, but there is anxiety in our lives that is productive. “Good” anxiety is what prompts you to wash your hands regularly, to social distance and follow other pandemic-related guidelines. “Bad” or unproductive anxiety includes those thoughts that keep you awake at night or cause your mind to spin uncontrollably. How can you cope with anxiety?

1. Take reasonable precautions – you don’t need to stock up on a bunker-full of toilet paper.
2. Focus on today. Stay grounded.
3. Know your personal stress reactions. Those could include stress eating, not sleeping or sleeping too much, lack of concentration, the feeling that there is no “safe place.”

If you or a loved one is struggling with anxiety, stress and depression because of the coronavirus pandemic, reach out to a mental health professional. You are not alone, and there are ways to cope with the unsettling times we are facing.