Managing stress and anxiety during a pandemic
If you are experiencing feelings of stress or anxiety when it comes to COVID-19, you are not alone. We talked to a registered psychologist and put together a few tips you may find useful.
By Emily Gilbert
The situation around COVID-19 is rapidly evolving. Content in this article is as of the date posted and may be subject to change.
Coronavirus is affecting the entire world. News changes daily, and many aspects of normal life are being put on hold. Many people may be experiencing feelings of stress or anxiety.
We chatted with Dr. Jayne Hanna, a registered psychologist in Toronto. We wanted to get her thoughts on how to manage anxiety during COVID-19. We asked her what she would recommend to her patients if they said they felt stressed about the current situation. These are her tips:
Take action by doing things within your control
“With things changing so quickly, it’s a situation that leaves a lot of people feeling out of control. This can cause people to feel anxious” says Dr. Hanna.
Anxiety often stems from feelings of powerlessness. But finding a task that makes you feel in control can be helpful.
“Focus on the things you can do,” Dr. Hanna says. “Wash your hands. Practice social distancing. If you feel sick, stay home. These are all things within your control.”
Monitor your news intake
Dr. Hanna emphasizes the importance of finding the balance between staying informed and getting overly stressed.
“Limit your news intake if you feel that’s what’s getting your nerves up,” she says. She suggests staying off social media and relying on credible news sources instead.
She also recommends allocating specific times of day to check the news.
“Rather than being online and checking constantly, give yourself set times to check for updates,” she says. “You might decide to watch the 6:00 news and the 11:00 news, and that’s it. It’s possible to stay informed without it becoming all-consuming.”
The key is knowing when to cut yourself off when you think it may be causing more stress. For example, instead of checking the news right before bed, do something relaxing and check again in the morning.
Take your mind off things
Another tip Dr. Hanna shared was finding ways to relax and distract yourself a bit.
“Take your mind off things by doing a routine task, like doing the dishes,” she says. “Or relax by listening to your favourite music or watching a movie.”
Stuck indoors and feel like you’ve watched too many movies lately?
We’ve come up with 10 other things you can do instead:
- Read the book you’ve been meaning to read for a while
- Write a letter or email to a friend
- Reorganize your living space
- Play a board game
- Take a virtual tour of a museum
- Exercise with an online fitness or yoga class
- Learn a new language online or with an app
- Do some batch cooking or meal prepping
- Have a bath
- Paint, draw or sketch. Or practice your calligraphy
Reach out to others
Dr. Hanna recommends staying connected with others. Keeping in contact with family and friends may help you feel less anxious.
“Phone your friends. Send emails. It’s possible to reach out to people while still respecting social distancing,” she says.
She also suggests checking in on elderly relatives. Offer to drop off food or supplies if they need it.
“Looking out for each other helps you look out for yourself,” she says.
What to do you if you feel panicky
We also asked Dr. Hanna what she would suggest to do if you feel your stress or anxiety is turning into a panic attack.
Belly breathing. Belly breathing is a deep breathing technique. It involves taking deep breaths into your stomach, instead of shorter smaller breathes into your chest. If you feel panicky, Dr. Hanna suggests trying belly breathing for five minutes.
Eye movement desensitization. After thoroughly washing your hands*, put your finger on your nose. Pull it out about 6 inches away from your face. Keep your head still while slowly moving your finger back and forth in a horizontal line. Think about what specifically is making you anxious. Then, move your eyes across the line from left to right, about 20 times.
“Moving your eyes helps your brain process information,” Dr. Hanna says. “This helps avoid a deer in headlights situation of just staying panicked.”
Tell yourself that it’s okay to be anxious. Accepting the feeling of anxiety for a few minutes can actually be beneficial if you are experiencing a panic attack, says Dr. Hanna.
“Panic happens when adrenaline is being sent off from the brain,” Dr. Hanna explains. “Adrenaline has a life span of about 15 minutes. It doesn’t feel good while it’s happening. But when a panic attack happens, people often try to stop these feelings. When you tell yourself “stop, stop, stop” you end up making yourself more anxious.”
Instead, Dr. Hanna says it’s better to allow yourself to feel anxious for a moment.
“Rather than trying to stop it, tell yourself ‘It’s okay to be anxious right now.’ Then ask yourself ‘What can I do to soothe myself?’ Maybe it’s having a bath, phoning a friend, or watching TV.”
“Feelings of panic can be very powerful,” she says. “It’s important to remind yourself that despite what you are feeling physically, it’s just anxiety and that these feelings will pass.”
For more helpful tips
Check out our Stress & Anxiety Explorer.
It’s full of resources and tips for managing anxiety. It also features online services and apps that allow you to connect with a counsellor online or by phone, 24/7.
* We recognize the importance of effective handwashing and avoiding touching your face. Health Canada has specific guidelines for proper handwashing that can be found here.
Originally published on Lumino Health
