How to manage your anxiety during a pandemic

1. ACKNOWLEDGE ANXIETY IS NORMAL

Anxiety is an emotion that can be convenient, increasing our awareness of danger. ‘It’s less useful when it gets out of hand so you are in a permanent “fight or flight” state,’ says Sally Brown, therapist and spokesperson for the British Association for Counselling and Psychotherapy (BACP). Allocate time to your mental health as you would your physical health each day.

2. TAKE A BREAK FROM NEWS AND SOCIAL MEDIA

Feel panic spike as you consume media? ‘Triggering that fear response can become addictive,’ says Eve Menezes Cunningham, BACP senior accredited online therapist. ‘Stay informed in a way that empowers rather than scares you. Limit yourself to watching or reading news from a reputable source twice daily.’

3. TRY ‘WORRY TIME’

Schedule 15 minutes of daily ‘worry time’, parking all anxieties until then. ‘When the time comes round, you may find you don’t want to worry,’ says Brown. ‘If you do, ask yourself, is this something I can do something about? If the answer is no, dismiss the worry. If the answer is yes, ask, “what is the first step?”’

4. STRESS ISN’T PERMANENT

Don’t ignore symptoms of panic like a racing heart or shortness of breath. Acknowledge their presence and make space for them.

‘A deeper breath with a longer exhalation is a simple way to help calm the nervous system,’ says Cunningham. 

5. STAY CONNECTED

Pick up the phone. ‘Verbalising fears can help put them into perspective,’ says Brown. ‘If your anxiety becomes debilitating consider professional help.’ Find a qualified therapist at bacp.co.uk or try the affordable Headstrong Counselling service (headstrongcounselling.co.uk). 

6. FOCUS ON FACTS

Avoid speculation and hype, sticking to health-first websites such as the WHO, NHS and Public Health England for information and instruction.

7. MAINTAIN SELF CARE

From eating well to exercise, rest and pleasurable routines, do the things that boost you each day. Connect with people in new ways and make an effort to talk about other subjects.

8. BE PRESENT

Cunningham emphasises the importance of grounding ourselves.  ‘Connect with your breath to help the more evolved parts of the brain come back on board. This helps us make better decisions, get on better with others and connect with resourcefulness.’