Covid Awareness

MANAGING ANXIETY DURING QUARANTINE

Since the World Health Organization (WHO) has declared the covid-19 outbreak a global pandemic, many of us, even those who have not been infected by the virus, will choose to quarantine in our homes for the upcoming weeks. The isolation and mandatory stay at home can be major source of anxiety. Anxiety is by definition a feeling of worry, nervousness, or unease about something with an uncertain outcome. A global pandemic is a stressful event for everyone and may leave you feeling unbalanced.

 What can I do to combat anxiety?

Anxiety provokes a much greater cardiovascular response than the slightly milder worry. Worry can trigger solutions and strategies, while often, anxiety borders on uncontrollable. Anxious thoughts in your head for so long; pesky thoughts sneak in any chance they can get. That’s why, instead of dismissing or avoiding anxious thoughts, do something even tougher: train them. . With this current pandemic it is unsurprising that many will be feeling anxious but there are a number of coping mechanisms that could assist you in curbing or combating feelings of anxiety. Here are some tips to help you manage your anxiety during quarantine.

1. Try to reframe the way you are thinking: Reframe “I am stuck inside” to “I can finally focus on my home and myself”

Positive thinking can be an excellent coping tool. Try to find positives in your situation. Look at this as an opportunity to spend more time with family, or to work on those projects you have always wanted to do.

1. Be kind to yourself and others: Everyone reacts differently. There is no “right way” to feel what is happening. Allow yourself to feel what you feel and find healthy ways to manage negative feelings. You are not alone in this feeling more anxiety than normal. Keep this in mind when interacting with friends and family, including those who are quarantined with you and those you are contacting virtually. Perhaps, be quicker to forgive if tension run high.

1. Now is a good time to take up meditation: Get comfortable, take a deep breath, and relax. Your focus should be on you breathing. Meditation offers many techniques for calming yourself and can be a healthy tool to deal with anxiety and help you find in your life. If you are unfamiliar with meditation, there are several apps you can download to talk you through a simple meditation.

1. Reach out for help if you need it/ use telehealth as an option to talk to a professional if your anxiety becomes unmanageable: There is nothing wrong needing help. There are crisis lines that you can call if you need to talk to someone immediately. Many mental health workers have started offering telehealth services. You can set up a video appointment and never have to leave your home to talk to someone.

1. Strengthen your relationship during quarantine:

 i) Respect each other’s time and space: You may find it best to keep  interruptions to a minimum during the day. Together watch a television series, take a walk, make food together etc.

ii) Carve out individual space if you’re both working remotely: Make sure you each have enough privacy to concentrate and conduct your business.

iii) Make a plan for your household: . If your couple relationship is further complicated by having children in the household, you might want to meet weekly or even daily to discuss how you’ll take care of responsibilities as a team. Making a plan and executing it will give you a sense of control and accomplishment in these uncertain times.

iv) Practice gratitude: Show gratitude and appreciation for your spouse or partner. A sincere “thank you” will bond you much more than criticisms of what didn’t get accomplished or performed correctly. Talk together about what you’re grateful for.

v) Keep your sense of humour: Injecting humour and keeping things light when you can. “Find silly things to laugh about. Social media can be a saving grace for keeping a sense of humour and staying connected.”
“Life isn’t going to be perfect all the time. The value of a relationship is that you stick by each other for better or for worse. This pandemic isn’t a permanent situation. Try to stay focused on the good things that are happening.”