Managing Anxiety During A Pandemic

Anxiety is a feeling of uneasiness and nervousness about something with an uncertain outcome. Anxiety is a relatively common feeling that is experienced by everybody when placed under stressful situations. In some cases, the feeling is rational and often serves a purpose that pushes someone to act in a given situation e. g. stranger anxiety experienced when we are young, in such a scenario anxiety actually serves as a protective factor. In other circumstances, anxiety is irrational where it serves as a constant, uncomfortable feeling with no real threat in sight.

In order to be able to understand how to manage the anxiety it is important to understand the symptoms of excessive stress and/or anxiety. Since we are living in the time of a pandemic some of the symptoms can, take the form of – constant worry about job loss and financial situation, worrying about own health and/or the health of family members, changes in sleep patterns, changes in appetite and eating habits, worsening of pre-existing chronic health conditions, excessive substance abuse e. g. alcohol, difficulty in concentration, and worsening of mental health. The symptoms are not necessarily same for everybody. It is possible to have one or more of the symptoms. Excessive anxiety can not only cause excessive emotional distress but also interfere with day to day functioning.

In today’s scenario it is very important that we address our mental health concerns as well. There have been a number of studies that suggest that mental health can influence one’s physical well-being as well. Excessive stress has shown to aggravate chronic conditions (e. g. hypertension) and can compromise the optimal functioning of the immune system. Hence, it is has become all the more important that we address and recognise our mental health conditions.

In order to maintain mental health, the first step can always be working towards sustaining optimum physical fitness. Engaging in healthy eating habits and exercise can go a long way to maintain physical and mental well-being. Exercising 4-5 times a week also has shown to optimise the immune system while being beneficial to mental health in terms of reducing stress and anxiety. Although outdoor exercise can prove to be difficult in the time of a pandemic home workouts have become quite popular due to fitness gurus on YouTube that promote home workouts. Just like exercising the physical body it is important to exercise the mind as well. Meditation is a good way to exercise the mind. Apps like headspace have even made it quite easy to practice meditation. Studies have shown that meditation is a great tool to reduce anxiety. Practicing meditation tailored to your needs, during your breaks can drastically improve mental health.

Another probable source for anxiety is the news. Considering we are living in the time of a pandemic it is important to keep up with the news, but limiting your exposure to news can help prevent it from causing anxiety. The best times to keep up with the news is morning and/or midday. Watching the news before bed can disturb sleep.

Sleep is often affected when you are under excessive stress or anxiety. A minimum of 7-8 hours of sleep plays a vital role for physical health and mental health. Keeping a night time routine can help to ensure a restful sleep. There are certain steps that we can incorporate into our sleep routine that can be helpful. The first step is to cut off screen exposure (television, computer, tablet and phone) 2 hours before going to bed. A new practice that I personally added to my bed time routine is something that is called ‘3 good things’. Right before going to bed, making a note of three things (or more) that you experienced that day or three things that you are grateful for can help reduce anxiety and end your day on a positive note. A cup of chamomile tea while noting down your 3 good things of the day can also be a useful addition.

Not just in the night but, keeping a daily routine can bring structure. Planning the next day’s events the previous day can help you meet final deadlines that can reduce stress. Setting realistic goals and achieving them can serve as a motivating factor. It is also important to incorporate breaks throughout your daily routine.

In difficult times, like the case of the current pandemic, it is important to stay connected with those close to us. It is important to maintain a physical distance and not social distance. Take time out in a day to talk to the people close to you like family and friends. It can be virtually or even sharing a meal with family. Use the time you have with your family to have real conversations and are able to communicate your feelings to one another. ‘Venting of emotions’ to friends and/or family can be cathartic. Another method of catharsis can be journaling. If you feel uncomfortable sharing your feelings with others journaling can help organise your thoughts, especially on days that have been more difficult than usual.

The last way to manage excessive stress and anxiety is to seek help. There are multiple helpline numbers where experienced psychologists and psychiatrists can provide tele-counselling services. There are multiple counselling centres that provide counselling through skype and other video conferencing apps. If you are facing any form of emotional distress it is always wise to seek professional help

In the article we have spoken about what constitutes anxiety and to how to handle it. But the most common question that could come to mind when we think of anxiety is “Is this anxiety we are facing today rational or irrational?” The answer is that one can never actually say until you get an examination from a psychologist or a psychiatrist. We were never quite equipped to predict a pandemic let alone deal with it. With the base fear of catching the virus to the possibility of losing your livelihood as a result of the lockdown is bound to cause anxiety for anyone. Ignoring your mental health concerns can harm you in the long run. The stigma surrounding mental health can evaporate only if, we as individuals, don’t deprive ourselves of seeking help to improve our mental well-being.