Contact Us

Anxiety and Self-Care During Coronavirus

Anxiety / By

Every time I start this article, I edit it less than a day later. That’s how fast COVID-19 (or coronavirus) is evolving. When I first started, Colorado had no cases. Now there are 77. Who knows how many there will be by the time you read this.

The point is, it’s a big deal, and it’s causing a lot of people a lot of anxiety. More Coloradans than ever are reporting poor mental health, and if you’re living with anxiety, obsessive-compulsive disorder, depression, or chronic illness, your natural feelings of worry may be even more heightened. So, how does the city of Denver convince itself to get out of bed every day in the face of a national emergency?

Let’s talk about self-care

Set realistic expectations and establish boundaries. 

Be honest with yourself. If you’re over 60, chronically ill, or immune-suppressed, this may mean staying home and limiting non-essential travel. It’s hard news to take, so be gentle. But once you know where your limitations lie, it’s time to set boundaries and inform family and friends of your decision.

Meditate

What’s a good way to meditate if you’ve never done it before?

  • First, sit or lie down comfortably. The couch or bed is good, or a very comfy office chair.
  • Next, you close your eyes.
  • Breathe naturally. For me, I like to count my breaths as I breathe in and out. Don’t control it, just notice it.
  • Observe your body’s movements, how your shoulders, chest, and stomach all rise and fall.

Continue this for two to three minutes, and then try it for longer periods. If you notice your mind wandering, focus on your breathing again. 

Line up a support system

This is useful in many ways. Not only does it help with loneliness in the face of social distancing, setting up regular contact with friends and family helps you stay up to date on health statuses. You may also want to ask them for help later.

Make lists

This is a common strategy to combat anxiety, but it’s extremely useful here as well. What in particular are you stressed about? Is it a list of items you need to track down to stock up for quarantine? Is it a list of things you need to take with you if you need to travel to a friend or family member? Is it the same anxiety you wake up with every day, amplified by one billion? Write it down and walk away from it for a bit. You may find that putting it on paper (or in your phone) stops it from rattling around quite so loudly inside your head.

Recognize coronavirus (COVID-19) symptoms.

The World Health Organization recommends you stay at home if you feel sick, even if it’s just a slight runny nose. If you have a fever, cough, or difficulty breathing, it’s time to seek medical treatment. Call ahead to your local primary care provider, urgent care, or emergency room to make sure you’re directed to the proper health care facility. This not only saves you time, it also helps prevent the possible spread of COVID-19.

Establish a healthy sleep routine

Sleep plays a critical role in both your mental and physical health.  It’s important for a healthy adult to get at least seven hours. So, what can you do to improve your sleep?

  • Set a sleep schedule if you can. Go to sleep and wake up at the same time each day.
  • Avoid large or heavy meals too close to bedtime.
  • Use your bed for sleep and sex only – no TV, no video games, no reading, and no blue light devices.

DEARMAN: A Tool to Set Boundaries

You know those boundaries I asked you to set, and the help and resources I wanted you to get? And how you’re already anxious and freaking out? Don’t worry, I’ve got a tool for you to use to make doing those things easier. It’s called DEARMAN. It’s an acronym for a therapy skill used to communicate what you want (or to say no!) in an effective way. Here’s what it stands for:

  • Describe the situation (“President Trump has declared a national emergency and I’m running out of food”)
  • Express your feelings (“I am feeling very agoraphobic today and I’m too anxious to go outside”)
  • Assert (“If I give you money for groceries can you please bring them to me?”)
  • Reinforce (“It would really mean a lot to me”)
  • Mindful (Stay focused on this moment and don’t engage in defensiveness or hostility)
  • Assertive (Be matter of fact about your request and assert yourself)
  • Negotiate (After you finish your DEARMAN, the other person may have their own point of view. Hear them out. You may have to negotiate a little and meet halfway.)

Self-soothe

The concept is to really, really participate and focus on one thing. It can be closing your eyes and focusing on the smell and the steam and the taste of a cup of tea. It’s different for everyone, so give a few a try until you find the one that’s right for you – but it’s important not to use this as an excuse to justify damaging behaviors that harm your mind or body, so be mindful of that, too.

Talk to Thrive Counseling!

We love to serve our clients by listening deeply, offering incredibly helpful tools and strategies, and walking with you on your journey. We will be offering every client teletherapy sessions via computer, and our HIPAA-compliant software is entirely confidential.