We are always encountering stressful situations and have to determine the best ways to manage these in order to reduce anxiety and fear. As the Coronavirus pandemic continues, it is easy to feel fear and anxiety, amidst a global crisis. There is uncertainty around many things at present however this does not mean that you cannot use strategies to remain in the present and turn your thoughts away from those anxieties to other thoughts as well as ideas around what the future may hold at the end of this experience. Here are a few strategies that can be used to remain in the present moment, pushing forward through anxiety:
1. Put this pandemic in perspective
On top of the current crisis, we are probably all dealing with various other stressors. It is normal to experience stress and difficult situations. It is also normal to feel overwhelmed, however it’s important to not judge these feelings, compare ourselves to others, or perceive ourselves as weak during these challenging times. It’s important to balance and consider the best steps for you, as an individual, to take. Being cautious is not a bad thing, though it’s a challenge when we are used to so much physical connection with others. However, the choices you make are important and during this difficult time it makes sense that you might second-guess or take more time to consider the best option for yourself.
2. Identify the source of any anxiety you might have
Our brains are hard-wired to engage in a fight-or-flight response when we sense something is wrong. This can cause individuals to either blame others and dwell on this, or isolate from others during this difficult time. While this is a natural response, it is uncomfortable thus being able to identify the source of your anxiety, you can take some space from it, calming down so that you can problem-solve more effectively.
3. Avoid shaming and blaming
It is easy to blame others when we are so anxious and focused on survival, though this experience is really about coming together and supporting one another. Glaring at the person coughing at the grocery store or someone who has sneezed on the subway only leads to separating ourselves, rather than realizing all of us play a role. In the present situation, we cannot erase all of our concerns however we can work to understand how anxiety functions and impacts us. At times anxiety is negative but when we see it as a positive, anxiety is helpful as it can motivate us to solve problems and find solutions.
4. Know the facts
Without adequate information anxiety builds and cycles. While too much information can increase stress, make sure you find out the facts. Avoid websites and news outlets with misinformation or opinions and focus on the facts in order to reduce those feelings of stress.
5. Ask for help when needed
We have to be able to turn to one another, and help out in this difficult time. Ask for others’ perspectives as you make choices and navigate solving problems during this difficult time. Supporting one another is reciprocal, and especially during this time, it’s crucial. Unsure who to turn to? Click here to work with someone who can help.
6. Connect with others
While we may have to remain at home, this does not mean we need to socially isolate. It is crucial to connect with friends, family, neighbors and co-workers via any form of technology we can use or snail mail for that matter! Stay connected to those who matter to you, especially those who provide sound thoughts, advice, and a sense of calm during this difficult time period.
7. Prepare.
Anxiety can cause us to overreact or underreact for that matter. If we try to ignore or push away thoughts and ideas, this can lead us to not act which only increases mounting fears. So right now instead of telling yourself you cannot stay at home all the time, or can’t avoid touching your face, consider the precautionary actions you CAN do. If you need some support, ask for help, it’s allowed!
8. Engage in self-care
Make sure you engage in healthy practices and try to keep regular routines to maintain comfort and stability during this difficult time. Therapy, social support, exercise, meditation and mindfulness exercises, spiritual and religious practices, and others are all good self-care techniques. However, others such as cooking, making art, watching a favorite movie, reading and other activities you love are all useful if they make you feel good in the moment. Even just trying out one activity you like can help you increase positivity each day.
9. Avoid letting fear and anxiety build
During this time, as we have mentioned, it is difficult to not have fears and anxieties. However, it’s important to not pass these feelings onto others. The focus is on ensuring our anxieties and fears do not cause us to freeze or make decisions that will harm us in the long run.
10. Engage in self-compassion
We have to take care of ourselves and others as well as be gentle with ourselves. Anxiety and fear are common physiological reactions to what is going on at this moment. They can also make us feel bad and cause havoc on our bodies. These feelings come and go, so when these feelings pop up, try not to push them out or get made at yourself for feeling this way. Fear isn’t fun, but it signals that we are fully human, and we are allowed to feel this way.