HOW TO COPE WITH ANXIETY DURING THE COVID 19 PANDEMIC

the spinnig wheel of scary nothings.

   Since the beginning of state enforced lockdowns across the world were set in motion, the mixture of truths, half truths, faulty data, accurate data, demonization and alarming tales of mass death have become quite common place. Daily updates such as 1,444 new cases and 369 new deaths in Italy have become all too common spectacles/ soundbites to read and hear respectively. 

With the woeful tales of covid deaths , the increasing agitation and agoraphobia resulting from government stay at home orders one could say that solace and a positive outlook at in short supply if not non existent. There is no doubt that among the dead are loved ones parents and even children. 

The secondary effects of covid 19 being unemployent,suicide, alchoholism, anxiety and possible trauma from death of loved one or experiencing death dirrectly appears to circumstances and problems wich will be a fact of life for millions of individuals for years to come. In times such as these, the ability to be able to manage and regain control within our various spheres of influence as well as manage the resulting anxiety from the current state of society can be factually proven to be of prime importance. 

To that end we will be exploring together possible and practical ways to make that happen if practiced. The goal of this is to help you not only survive, thrive and come out this pandemic resiliant and able to succeed within society after this pandemic. Lets begin!

   Henry David Thoreau. An American essayist, poet, and philosopher once said the following words which I believed laid a solid  foundation for any thinking on the subject of self ownership and emotional management which reads as follows;

"I know of no more encouraging fact than the unquestionable ability of 

man to elevate his life by conscious endeavor."

Viktor Frankl stated something similar on the subject self ownership in his book titled "Man's search for meaning."

" Everything can be taken from a man but one thing:

The last of the human freedoms -to choose one's attitude in 

any given set of circumstances, to choose one's own way."

In both quotations the injunction to self control and reclaiming ones person power and locus of control from the desolate ruins of tragedy and chaos is a reoccuring theme and a very helpful one at that in our present circumstances. Here are some prictical ways to make that happen;

Acknowledge the problem. 

In every attempt at problem solving the most consistent first approach seems to be acknowledging the problem exists. In these times of great stress, uncertainty and anguish the need to be in control and capable becomes greater for most people and as such any act of emotional self care might be some what irritable to some. There is no need to irritated by the realisation that in hard times you and every one else around are having difficulties coping. It is a strange fact of life that to gain control you must  let it go. Acknowledge the fact that you might be more alert and anxious than before and as such give yourself and perhaps by extension those you love, a fighting chance.

Practice focused, deep breathing

Try breathing in for 4 counts and breathing out for 4 counts for 5 minutes total. Focused breath counting helps to slow your heart rate and bring your attention to the present moment thus keeping your anxiety in check. Calm breeds calm.

 

Question your thought pattern

One of the major causes of anxious responses in time such as these is an all or nothing negative thought pattern. The pandemic is not your fault and you are not a failure trying to cope with it the best you can. these are over 7 billion people one the planet right now having a harsh time of covid 19. You are only one of them. Challenge the negative thoughts of harsh criticism and self loathing. Negative thoughts can take root in your mind. thus distorting the reality of the situation. Refraim the negative thoughts in a kind affirming manner taking into account the singular facts of the situation while taking into account your strengths and weaknesses to restore within yourself some control and self confidence. Remember it is only a thought and thoughts are not facts.

 Maintain a healthy life style.

Keeping active through exercise, eating well, maintaining a regular rouitine, taking care of household chores, performing mentally stimulating activities, keeping in touch with loved ones and family, having a spiritual buffer in religion or any self-affirmatory form of reflection  and doing the activities you enjoy are all effective in reducing anxiety and improving your wellbeing.

 

 Stay in the present moment

Anxiety can make your thoughts live in a terrible future that hasn’t happened yet. Try to bring yourself back to where you are. Practising mindfulness meditation can help.The practise of mindfulness as defined by Kabat-Zinn is the awareness that arises from paying attention, on purpose, in the present moment and non-judgmentally. Such a practice can help inmmensely in reducing stress and anxiety and dealing with the current social diificulties in strides and with empathy for ourselves and others.

 In conclusion I would like to say that these are self mangement tips and if you have any suspected symptoms of physical illness or otherwise of any kind please seek meical attention. It's alright. This period too will pass. you are enough. you are capable enough to get through this even more than you know. We will all get through this. stay active, wash your hands, stay safe and take care. all the best in these times and the coming months.