Dealing with anxiety and fears during COVID19
The lockdown and social distancing has created isolation, disruption and uncertainty. Add to this the financial impact from pay cuts or job losses and the fear of us or our dear ones contracting the dreaded virus. All these together make for a period of extreme stress and anxiety. We need to recognise this and actively manage our mental well-being.
If you are experiencing anxiety, stress or depression; know that you are not alone.
CNN reported that US federal crisis hotline Disaster Distress Helpline spiked 891 percent in March year-on-year, Similarly, the calls to the Singapore Association of mental health (SAHM) has increased by 50% in the month of Feb and March 2020 as compared to the whole of last year up to Jan 2020.
- CNA, Apr 2020Start by taking care of your self:
Recognise your triggers: It is important to be aware of the things that trigger you and then make a conscious effort to stay away. For example: if constantly going online for news updates makes you overwhelmed and anxious, limit time spent browsing news sites. Schedule time every day to read the news or request friends or family, to pass on the required information.
Think about what you can do to stop the spread of the disease: washing hands, staying home, maintaining social distancing when you do go outside, and wearing the mask.
Plan for scenarios that cause anxiety: Sometimes anxiety and stress can be relieved by planning for the scenarios that worry you. Knowing you have a plan helps alleviate some of the anxiety.
In case you fall sick, who will take care of the children?
If your loved one gets sick in another country, who will you ask for support?
Looking at your finances and how you will manage them, in case you lose your job, or you have a pay cut.
Practice gratitude: Be thankful for the family and loved ones you have, the countless small blessings you can think of. It may be a good idea to start a gratitude journal.
Practice mindfulness. Stay in the moment. Focus your mind on the experiences, the sounds and smells around you. When you feel your anxiety rising, pause and listen to the birds chirping, notice the colours in the sky outside and take deep breaths.
Manage your wellbeing: Exercise, meditate, go for walks or runs in nature if you can. Create a schedule and structure. This will bring a sense of normalcy and routine for you and your family.
Be kind to your own self. If things are not going your way, relax. If you are unable to manage work at home and look after your children, know that it is because it is simply not possible. Those are two full time jobs! It is ok if your children are spending more time on the screen, let go! Make 'let it go' your mantra!
Connect with people and community around you:
Spend time with your family and engage in pursuits that interest you like cooking, painting, gardening, etc. This is the time that you always yearned for. Cherish these moments, and create memories. If you are living alone, this is the time to read that book you always wanted to, learn recipes and connect with family and friends you have lost touch with. Video calls, online cooking sessions and even playing games online are great stress busters.
Stay connected: We all have a need to have some human connection. It is hard for many of us to not be able to talk face to face with our friends, families and neighbours. Use the many online options such as Zoom,Teams, Google hangout, and Face time to connect with your friends and families. Come together virtually to celebrate special occasions and festivals.
Keep abreast of what is happening in the community: It is important that you know and understand what is happening in the community as much as you avoid news and social media. News and rules are changing by the hour. Rely only on government and trusted websites such as your public health organisation and WHO (https://www.who.int/).
For e.g. In Singapore, join the Gov.sg WhatsApp group and for India use the MyGov Corona Hub available on website and various social media platforms.
Helping others: Thinking of others and their plight and helping them sometimes makes your worries and fears seem less daunting. If you feel that by volunteering or supporting people in need eases your own anxieties, please find charities or organisations in your community who are working for the welfare of the people impacted by this pandemic.
This is a time to take stock of your life and be kind and empathetic to people around you, to live in the moment, cherish the time you have with family and try to find purpose in these unprecedented circumstances. You have conquered bigger mountains, wider valleys and this too shall pass.
If you are working from home, read our article on 'Working from home during the Coronavirus' for some tips on how to manage WFH better in these times.
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