There are a whole host of steps you can take to mitigate feeling anxious and panicky in these pandemic times.
Anxiety levels have been escalating during these COVID-19 times — understandably so. Whether it’s concerns about job loss or fears of re-entry into the public space, the coronavirus pandemic has brought with it increased stress and worry. If you find yourself overwhelmed by anxiety, start taking steps to manage your condition before it cripples you.
Schedule Worry Time
The idea of planning to worry may sound strange, but psychologists actually recommend that you think about your fears on purpose. Set aside half an hour to think about what’s bothering you. Don’t ruminate on possible scenarios; focus instead on what you are really anxious about. Recognise and label your worrying thoughts; understand why they arose; note down the thoughts and disengage from them until the next scheduled session. Doing this consistently could help you see that some of these worries are not as big as they seem. Over time, your worrisome thoughts may also start to dwindle.
Question Your Thought Pattern
Anxiety can cause you to overestimate the danger in a situation and underestimate your ability to handle it. Try coming up with different interpretations to a situation that’s making you anxious, rather than leaping to the worst-case scenario. Examine the facts for and against your thought being true.Keep A Thought Diary
Another useful tool is to keep a running record of your thought processes on paper. Choose the times when you feel anxious and put down your thoughts while you are still in that situation. This can help you identify the source of your anxiety.
Face Your Fears
Avoiding situations that make you anxious may provide short-term relief, but it’s not practical in the long-term. Try approaching something that makes you anxious — in a small way. Picture yourself facing your fear head-on. The more you do this in your mind, the easier it will be to deal with the actual situation when it happens.Practicse Deep Breathing
Try this the next time you feel panicky: breathe in for four counts, then breathe out for four counts; do this for five minutes. Evening out your breath will slow your heart rate, which should help calm you down.
Pay Attention To Sleep
Sleep is essential to recharge the body. Make sure you get seven to nine hours of sleep every day. To help you sleep better, keep your room cool, dark and quiet. And stay away from the screen right before you turn in for the night.Move Your Body
Exercise is vital to both physical and mental health, and can ease feelings of anxiety. Choose an exercise you enjoy so you can look forward to it.