For us all, 2020 has certainly been a year that we will not quickly forget. When the coronavirus first hit, none of us predicted that life would look like it does today. “Oh, I can’t wait to be stuck in my house, homeschooling my kids, while trying to still get by, day by day, during a global pandemic with no end in sight,” said no mom ever. Yet, here we are – over two months into this life-altering time in history, and with little clarity on how life proceeds from here.
One thing is certain: People’s levels of anxieties have risen. I’ve heard from many clients, friends, and family members about how their anxiety has grown significantly over the last few months. Women who never struggled with anxiety are finding themselves flooded by anxious thoughts and feelings of overwhelm, and they’re struggling to fall sleep and stay that way. For those who lived a life with anxiety before COVID-19, their symptoms of anxiety have intensified.
Do you fit into either of those two groups? If so, know that it’s okay and you’re not alone! Our world is in a time of crisis, and it is completely normal to find yourself worrying about things you never considered before or struggling to cope with things that have always been second nature. There is no playbook on how you’re “supposed” to cope with the anxiety from a global pandemic. And I’d venture to say that you’re probably doing the very best that you can right now! And that’s good enough!
But, if you’re finding that your level of anxiety is becoming too much to handle, here are five ways to cope with your anxiety during COVID-19.
Limit News Exposure
While the coronavirus crisis and the regulations from this pandemic are constantly changing, and it’s important to stay tuned into updates, we need to filter how much news we are consuming. If you’re struggling to fall asleep at night, how close to bedtime are you watching or reading news stories about the virus? You may want to consider only consuming news updates before a certain time, and making sure you end your evenings with something more lighthearted, like a good old episode of Friends or reading a fun book before you turn off the lights.
Get Daily Movement
Now that the majority of us are at home, we’re most likely not getting in as much movement as we typically would. You’d be surprised just how those steps of walking kids into the school, walking from your car to your office, to the bathroom, to your desk – and back – all add up during your day. But if you’re now working from home, your day is void of those little increments of movement. Your day may very well consist of walking from your bedroom to the kitchen table and staying put with only a few bathroom and snack breaks (while also being a short-order cook and referee). Trying to fit a workout into your day may not be possible, or even desirable. But finding a way to get some kind of movement can be a huge help if you’re feeling anxious. Anxiety builds in our body as an energy that needs release. Going for a walk around the neighborhood, even with kids in tow, can be a way of helping to discharge that anxious energy, which can help you to feel better and get better sleep.
Create a Sacred “Me Time”
You may have never realized just how much alone time you had until everyone was forced to be at home all together. With kids constantly needing help with schoolwork, wanting a snack, or begging for you to be their playmate, it can feel like you don’t even have a moment to think about your own needs. This lack of alone time can increase feelings of overwhelm. If this is you, talk with your partner about how you can support one another in being able to create a sacred “me time.” Set a time of day where you do not have to be responsible for anyone other than yourself, even if it’s for 10 minutes! Use that time to do something that will nurture you, whether it’s taking a hot shower, going for a quiet walk alone, listening to a meditation or podcast uninterrupted, or choosing what you want to watch instead of Frozen 2 for the millionth time. Communicate with your partner about how important it is for you to have these moments to yourself so that they can support you in accomplishing this intention.
Use a Mindfulness Activity
During this heightened time of anxiety, our minds can continuously be flooded with unwanted worries. And while others will try and say, “Well, just don’t think about those things,” you and I both know it’s not that simple! Finding a mindfulness activity to help you calm and quiet your thoughts can be a helpful way to cope with anxiety. And meditation isn’t the only way to practice mindfulness. Activities like coloring, cross stitching, baking, or some other creative outlet can be very calming and create a little mental space to be able to decompress and find quiet from your racing thoughts.
Talk to Someone
If your anxiety during this time feels like it’s too much to cope with on your own, that’s okay. You’re doing the absolute best you can during an unprecedented time, and sometimes we need the support of someone else to be able to get through it. Many therapists have moved their counseling practices online, if they weren’t already before COVID-19. So, the worries about having to meeting with someone in person doesn’t need to be one of your anxieties right now. It is okay to say, “I can’t cope with this on my own, I think I need to talk to someone.” A search on Google, Psychology Today, or OnlineCounselling.com can help you find a therapist who can assist you in navigating this challenging time.
Begin Online therapy in Louisiana, Colorado, & Hawaii:
I specialize in working with women with anxiety who are experiencing life transitions, grief, loss, or trauma. If you live in Louisiana, Hawaii, or Colorado, and need someone to speak with, I would be happy to talk with you about therapy services I provide. I can help you cope with the the anxiety you’re experiencing from COVID-19. Together, we can identify ways to help manage your anxious feelings over COVID-19 and find emotional wellbeing! Follow these easy steps to get started with online counseling in Louisiana, Colorado, or Hawaii:
Schedule your free, 15-minute consultation to get more information about online therapy
Learn more about the ways I can help you cope with anxiety during online therapy
Get support coping with your anxiety during the COVID-19 crisis
Other Mental Health Services Offered By Ashley Comegys, LCSW
I provide a variety of online counseling services to women in Louisiana, Hawaii, and Colorado. My mental health services include individual counseling for women, online anxiety counseling, online depression treatment, online therapy for grief and loss, online counseling for military spouses, online therapy for moms, and online trauma therapy for women. Contact me to learn more about the ways I can help you thrive and live your life to the fullest.