Five Ways to Cope with Anxiety during the COVID-19 Pandemic

It’s been months since the start of the pandemic, and for many of us, it can sometimes feel like there is no end in sight.  You’ve probably had to adapt to new way of life and new routines at your home, and you might be wondering when things will go back to normal, or if they will at all.  Under the burden of such weight it’s easy to get overwhelmed.  Today, I want to share some strategies you can take to survive these unprecedented times.  While small, these steps can perhaps give you a moment to breathe; to pause; or even help you when you feel like everything is crashing down. 

1) Acknowledge your feelings.  

With everything that has gone on with the pandemic, it is no surprise that stress levels are on the rise as of late.  Anxiety is a normal aspect of dealing with challenges and crisis.  We often take for granted our feelings and sometimes they get lost in the whirlwind that’s happening around us.  We may not even know we’re feeling the anxiety.  One important aspect of coping with anxiety is to acknowledge your feelings.  Sometimes just naming your fear is the beginning of taming some of the feelings.  Cultivating openness and curiosity towards all of your feelings can help increase your mental wellbeing.  You can try spending a few minutes each day to reflect on how you’re feeling and to acknowledge any and all of the feelings that are coming up.

2) Focus on what you can control.  

While you can’t control what happens in the future or COVID-19, you can control what you do in the here and now.  For example, you might work on grounding exercises that helps you to be in the present moment and cope with your emotions.  Examples of grounding exercises include naming five things you see and five things you hear around you, breathing deeply, or feeling the sensation of planting your feet on the ground.   

You can also work on noticing what you can do to soothe yourself with your five senses.  What is a pleasing imagery you can bring to mind that might cultivate peace?  What about a relaxing sound or music you can play?  How would it feel to savor a piece of chocolate, candy, or your favorite dish?  How about the feeling of petting your pet or a soft blanket?  Is there an aromatherapy scent or scented lotion you would like?

Other things in your control might include things like following guidelines on washing your hands and on social distancing.  If you’re needing to return to work physically, talking to your management in advance about expectations and precautions in the workplace will likely be helpful.    

3) Remember to connect with others.  

An important part of our mental well-being is social connection.  Remember that physical distancing does not have to mean social isolation.  Think about creative ways to connect with your friends and families during this time.  Perhaps it is going on a socially distant walk, or it might be having lunch with a co-worker via FaceTime or Zoom, hosting a Netflix party, or something else.  Remember it is okay to allow all of your emotions. While a lot of people worry about burdening others with difficult feelings, sometimes being able to commiserate together is a powerful way to help everyone feel less alone and be more connected. 

How about maintaining connection with your significant other? 

 If you live with your partner and you are both working from home, it might feel like you are spending a lot of time together, but that doesn’t necessarily mean more opportunities to really connect.  Remember to be intentional about creating dedicated time for the two of you that is above and beyond just sharing the same space together.  Perhaps it is taking a 15-minute break together during the day to enjoy coffee together, talking a walk together at the end of your work day, or planning a special weekly date night together.  Remember, even though you’re spending large quantities of time, perhaps due to quarantining together, it is important to put some quality into all of that time.    

4) Don’t forget self-care.  

During times of stress, it is especially important to double down on self-care.  Remember that how you feel physically impacts on how you feel emotionally, and vice versa.  So be sure to eat well, sleep well, and stay active. 

5) Consider therapy.  

A good therapist can help you identify specific factors in your life that may contribute to anxiety and help you explore ways of coping.  A lot of therapists are offering sessions through video calls/online platforms, which can make it super convenient to attend the sessions.  I am a licensed clinical psychologist who has extensive experience helping people get unstuck and find more joy, peace, and connection.  Please feel free to reach out to me for a complimentary consultation.  

So there you have it.  It’s not an end-all, be-all list, but during these times, these things can be easily forgotten or thrust to the side given what you might be dealing with professionally or even personally.  These strategies would be good to do even pre/post pandemic.  In light of what’s going on now, I believe it only highlights their importance even more.  

You might also like… 

“Seven Tips for Maintaining your Relationship Health”

“How to Find the Right Therapist?”

Writer Bio: Dr. Annie Hsueh, Ph.D. is a licensed clinical psychologist (PSY25708) in the Los Angeles area. She has teach you tools to cope with stress and anxiety. She is based in Torrance, CA and sees clients throughout California via secure online therapy platforms.

Image Disclaimer: Stock photos used. Posed by models.