Managing Anxiety during Self Isolation
Anxiety serves a purpose in our everyday life, it helps us to avoid dangerous situations and motivates us to solve everyday problems. A minimal amount of anxiety is healthy for human function but anxiety becomes a disorder when it is intense, long lasting, and interferes with a person's daily lifestyle. Overthinking, procrastination, worry and perfectionism are all manifestations of anxiety. They sometimes work in our favor, but can develop into a disorder if it becomes more severe.
18 % of US Adults have anxiety disorders and many of us suffer from excessive worry. As your local mental health advocate, I want to share a few tips on how to manage worry and anxiety. These tips are not a substitute for long term counseling or therapy. These are simple additives to enhance your daily lifestyle while you maintain the therapeutic recommendations given to you by your mental health specialist.
Identify how you are feeling
First step to managing anxiety is identifying when you are anxious. Sometimes we act out of our anxiety without being aware of it and we end up making rash decisions. Here are some psychological symptoms of anxiety.
Unrealistic and excessive fear
Worry about past or future events
Mind racing or going blank
Decreased concentration
Irritability and impatience
Anger, confusion and tiredness
When you notice that you are showing any of these symptoms, take a deep break and plan how you’re going to stop your mind from racing or put yourself at ease.
Managing your anxiety
I have a list of healthy coping strategies that you can implement at home, even while in self-isolation.
Talk to a trusted friend and spend time with loved
It’s paramount that you maintain social connection through video calls, FaceTime, group chats and social media. Talking to a trusted friend is the first line defense against anxiety because thought they cannot therapies you, they can provide support and encouragement.
Exercise and eat healthy
Exercise and healthy diet plays a huge role in our mood, so don’t underestimate it. Stay away from foods that make you feel drowsy, tired or jittery. Incorporating a healthy diet and regular exercise will boots your mood tremendously.
Get 7-8 hours of sleep every day
During this time of self-isolation and social distancing, getting the recommended hours of sleep shouldn't;t be a problem. When things get back to normal, try going to bed early or taking naps if possible to maintain a healthy sleeping pattern.
Enjoy leisure activities, hobbies or and practice self-care
Self care reduces your anxiety because it takes your mind off of your worries and redirects it to something that puts you at ease. If you are idle, you are more likely to start being anxious, so keep your mind healthy by incorporating activities that boost your serotonin levels. (Serotonin is the neurotransmitter that contributes to feelings of happiness).
Unplug from the news or social media if it is causing you to become anxious. It’s important to stay informed but when you are flooded with bad news, your mind can create problems where there is none. Focus on what you have, rather than what you have lost due to this virus. Nothing lasts forever and neither will this so don’t waste all your time worrying.
Journal
I recommend journaling your thoughts, so you can read them back to yourself and pinpoint the origin of your anxious thoughts. The first question you should ask yourself is, are your worries based on real or perceived problems? When you are anxious, you begin to excessively worry about the past, or future. Sometimes we have real problems that make us anxious, but one anxious thought triggers other anxious thoughts and then we begin to spiral. You can’t change the past and you cannot control the future so start off by identifying the source of your anxiety.
I hope these tips have been helpful. Comment below and let me know which one you prefer to use. Stay Original
