Coping with Anxiety and Depression Through The Beginning of the Coronavirus Pandemic
COVID-19 is not only a threat to our physical health, but to our mental health. Anxiety is a normal evolutionary reaction to perceived threat, but we need to make sure that we are coping with this anxiety in the healthiest way that we can. Here are some tips on how to cope with the anxiety and depression that comes with this time.
1. Acknowledge your fears
It is important to identify the thoughts that are causing you worry in this time. Being able to pinpoint your exact worries are going to help you so that you know how to cope with them. Are you worried about something that is in your control? For example, if you are concerned about running out of food while stuck at home, are you able to find a safe way to re-stock essential house-hold items? It is important to distinguish between worries that you have little or no control over and worries about problems you can influence.
2. Physical Exercise
Exercise is scientifically proven to help with anxiety and depression. Just because gyms are closed or potentially unsafe doesn’t mean that exercise needs to stop. There are tons of free workout apps and YouTube videos that can guide you for a great at home workout. If home workouts aren’t something you are interested in, then outdoor walks/jogs may be the way to go. On March 19th 2020 the CA governor Gavin Newsom stated that Californian’s are still able to go outside for a jog or to walk the dog, as long as we are using common sense and being careful.
3. Limit time spent scrolling and watching the news
Have you ever felt better after spending an excessive amount of time looking at the news about coronavirus? Probably not. Of course, it is important to stay informed but make sure you are not obsessing over every new case and story that is put out there. Set boundaries for yourself. This could mean only spending a certain (lower!) amount of time a day on the news each day. Set a timer while looking at the news and stop for the day once the timer goes off.
4. Reframe your thoughts
How many times have you ever said, “I wish I could stay at home all day and do nothing,” or “I don’t want to go to work today.” Well, now you don’t have to! Of course its not anywhere near an ideal situation, but that doesn’t mean you have to make yourself bored and miserable while inside all day. You likely now have time to slow down and focus on yourself.
Common types of thinking that should be avoided are:
-Catastrophizing your thoughts. This is when we can only see the worst possible outcome of a situation. Example: “This situation is so insane I see no way out of it”
-Future telling. The expectation that the situation will turn out badly without adequate evidence. Example: “I am going to lose my job, get kicked out of my apartment and be homeless”
Instead, work to challenge your thoughts and try to counter your worries with alternate solutions. Stay positive in the fact that we will get through this, and we are doing it together. You are not alone in this struggle and time of worry.
5. Keep a schedule
As tempting as it is to lay on the couch all day and binge watch Netflix, it is important to note that this will not help your depression and/or anxiety. While relaxing is great, an excess of tv all day is counterproductive for your mental health.
If you are working or going to school from home, make sure you are setting boundaries for yourself. Still take a lunch break and do it away from your computer. Work in a different place than where you are going to sleep and relax that day.
6. Be productive
Everyone has that drawer in their kitchen that they shove random papers in or have clothes in their closet they need to sift through to donate. Whatever housework you have put off, this is the perfect time to get it done. Take advantage of the extra free time you may have (even if it is just the time you gain from not having to commute to work/school) but remember to not feel guilty if you aren’t very productive these days. We are still in survival mode and going through something very traumatic, so it is important to be gentle and have grace for yourself.
You can also spend this time either trying out or strengthening your mindfulness practice. Wake up and spend a few minutes deep breathing, praying, or meditating. You might be surprised by how much better and clear minded you feel after.
7. Distance yourself from others physically but not emotionally
Facetime and phone calls are not banned. Talk with your friends. Share your thoughts and emotions with others who you trust to allow yourself room to try to process this. Do not be afraid to seek out a therapist who can support you through this difficult time. Many therapists are currently offering therapy through video and phone sessions.
Most importantly, remember that this is not forever. Even through all of this uncertainty, we know that humans are resilient, and we can get through this together.