COVID-19

Y’all, it’s been a chaotic couple of weeks here in Nashville.  First, we were hit with a tornado that shut down most of the city (and launched an epic volunteering campaign in response- so epic that volunteers had to be turned away).  Now, we face COVID-19 and the uncertainty it brings with it.  It feels like a lot.

Here’s a link to the podcast if you prefer to listen!

If you’re feeling anxiety related to COVID, whether it’s fear of getting sick, missing work/income, or potentially being isolated for an extended period of time, know that you are not alone.  It’s also important to know that there are skills you can use to manage your anxiety right now.  Check a few out below:

1.     Limit social media and the news.  There’s so much information out their right now, and not all of it is accurate.  If you want to follow what’s happening, the CDC and your local health department are going to be your best sources of information.

2.     Remember that it’s social distancing, not social isolation.  You can (and should!) still connect with friends and family via phone, text, FaceTime, WhatsApp, or whatever means you prefer.  While I recommend limiting social media right now, I do recommend taking the opportunity to catch up with friends you haven’t talked to in a while or continuing to talk to those you talk to regularly.

3.     Use Grounding skills when you’re feeling overwhelmed or more anxious.  This can mean focusing in on your body and where it is touching something else.  Feel your feet on the ground.  Notice where your shirt touches your arm.  You can also try Five Senses Grounding.

4.     Practice meditation regularly.  Practicing meditation daily can help decrease your anxiety and calm your mind.  It can also help you become more aware of spiraling thoughts early in the process so you can combat them.  If you’re new to meditation, I recommend the Insight Timer app (it’s free!) or YouTube videos to get started.

5.     Get some sunshine.  You can still go out for a walk and get some sunshine.  Personally, I enjoy reading in the sun on my front porch.  Don’t be out too long without sunscreen, of course, but getting out in the sun can really lift our mood and remind us that we’re okay.

6.     Get moving!  You can do yoga at home with videos, go for a walk, do your favorite home workout, dance to your favorite music, or sing at the top of your lungs.  It doesn’t really matter what you do – just make sure you designate time to move your body.  Anxiety is often a very physical experience, and movement can help move that anxiety out of your body to help you feel better

7. Use cold to manage anxiety. If you’re experiencing really high anxiety or even a panic attack, try using cold to bring your body back to a calmer state. The linked blog post will give you specific ideas for how to do that successfully.

If you find yourself struggling to cope, reach out to your therapist.  If you don’t have one, this might be a great time to start looking.  You can read more about finding the right therapist for you on this blog post.  If you’re concerned about going into an office, check with the therapist – many of us already offer telehealth as an option.  There are even therapists who work exclusively with telehealth.