Navigating Anxiety During Unprecedented Times

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Current stressors in this country are increasing more worries given COVID-19, physical distancing, social and racial injustice, riots/looting, financial hardships, climate change and divisiveness.  It’s like the perfect storm. Given the extreme circumstances we currently face, it tends to trigger much uncertainty, loss, anxiety and worries. When we are anxious, we seek a need for safety, predictability, and control which is very challenging given these hectic times.

Many kids, adolescents and adults are impacted by these stressful times in various ways:

  • Emotionally: worried, sad, angry, scared, impatient, exhausted, bored.

  • Socially: isolated; increase in arguments and frustrations at home and at work; more time on social media.

  • Physically:  problems with sleep; tension in body (neck, shoulders, jaw); sitting most of the day at work or school so experiencing limited movement; headaches; limited concentration.

  • Behaviorally:  avoid things that cause anxiety; overcompensate; eat more or eat less; increase in substance and alcohol use.

Given the increase in anxiety during these unprecedented times, it’s important to understand the difference between normal anxiety and an anxiety disorder.

Normal anxiety:

  • Is related to a specific situation or problem.

  • Lasts only as long as the situation or problem.

  • Is proportional to the situation or problem.

  • Is a realistic response to a realistic problem or situation.

When someone experiences an anxiety disorder:

  • Anxiety may come up unexpectedly, for seemingly no reason.

  • The anxiety response to a situation or problem may be much stronger than they would expect.

  • They may experience unrealistic anxiety, such as fear of a situation that likely will never happen.

  • Anxiety may last for a long time, even when the situation or problem has been resolved.

  • Anxiety may feel impossible to control or manage.

  • They may avoid situations or things that they believe will trigger anxiety symptoms.

  • Anxiety is fueled by avoidance.

  • Intolerance of uncertainty and distress.

The following are various coping strategies to practice in navigating and tolerating anxiety:

  • Pay attention to the content of  thoughts (can help or hurt).

  • Challenge negative distorted thoughts.

  • Practice rational thinking. 

  • Talk back to fears with rational thinking.

  • Focus on personal expectations:  are they realistic or unrealistic?

  • Practice flexibility in thinking.

  • Practice mindful moments.

  • Practice deep breathing exercises (inhale for 5 exhale for 5; inhale for 4, hold for 4, exhale for 8.

  • Rather than avoid learn how to break tasks up into smaller tasks.

  • Practice tolerating emotions.

  • Practice identifying your feelings and rating them 1 - 10.

  • Create time for daily movement and exercise.

  • Eat healthy and colorful food.

  • Write by expressing your thoughts and feelings via journaling or poetry.

  • Practice creativity:  baking, music, theater…

  • Practice random acts of kindness.

  • Practice daily gratitude: Before going to bed focus on 3 things you are grateful for during the day.

If you are needing help in dealing with your anxiety, please consider setting up a free phone consultation and we can discuss how therapy can be helpful.