It’s been about 18 months since we were advised that Covid-19 had arrived on our shores. We viewed the announcement with uncertainty and skepticism. Then we were blindsided and shocked as the virus began taking the lives of loved ones, friends, neighbors and strangers.
Now, a year and a half later, many are still gripped by fear of this strange and invisible phenomenon, despite extraordinary efforts to halt its spread. Vaccines were created at “warp speed,” lowering mortality rates in a miracle of medicine.
Yet anxiety presents as the No. 1 symptom experienced by so many seeking mental health treatment these days, even as a safer “new normal” becomes our way forward into year 2022.
So why does anxiety persist during this outbreak and what can be done to assuage its intensity?
One key to reducing anxiety is the concept of “specificity.” Anxieties feed on what psychologists call existential experience, a pervasive feeling of unease and low-level fears. A sense that being in the world is no longer safe. In fact, if we take a hard look at the science, simple facts and truths, we arguably may be safer now than ever before.
Truth be told, our media needs a job and sensationalism sells. Little is presented in the news that is heartening. Yet by redirecting our attention and harnessing our anxiety, we can make formidable strides in our day-to-day.
Take for example going out for a meal. If you are anxious but still would love to go to a restaurant, why not take an extra sweater and ask to be seated outside. If there are heat lamps, ask to be placed near one. Ask for a table at least 6 feet from another one. Be proactive rather than depriving yourself of some socializing — which, by the way, can help reduce anxiety. Sharing feelings with others equals support, caring and leaning into someone else.
Reducing Covid-19 anxiety
Turn off the news … turn toward music: How often do you listen to talk radio or the news? Do you ever think to turn on a jazz or classical music station and enjoy music you love? Science shows us that music soothes brain chemistry and calms the soul.
Focus and concentration: Perhaps purchase a jigsaw puzzle, one with a sailboat or some kittens or a sunset or a castle. If you don’t have the patience for a puzzle, grab a set of colors and a coloring book. Find something that inspires you and be mindful to follow up on your new endeavor. It was interesting to note how many people over the past year have taken up painting by numbers. Parents and children took up this hobby specifically to reduce feelings of anxiety during the height of the pandemic.
Take a walk: Being outdoors is a wonderful way to reduce anxiety. Wear a mask or not; the outdoors is a safe place to be during these times. Go somewhere beautiful or interesting, notice with mindfulness where you are appreciating the scenery, the flowers the smells. Allow nature to bring Her healing to you.
Exercise: From time immemorial exercise has been a go-to anxiety reducer. And there are many forms of exercise other than walking. From light jogging to yoga to taekwondo. Take a bike ride. Find the method that works best for you. Let your body help regulate your mind.
Daily pages: Research has shown that writing for five minutes each morning can be an unexpected stress reducer. Just place pen to paper and don’t think, just write. You may be surprised by what you have written, and you may also be surprised that by releasing whatever is bottled up inside, you go about your day with a broader and more balanced perspective.
We may never be completely free from this pandemic; it seems that just like the flu, the Covid-19 is here to stay. Yet as with so many unexpected events in our lives, if we seek to reduce our suffering there are many choices available to us. Look beyond the limits of your fears.
It’s amazing how much relief we can bring to ourselves with a little effort to change things up. Even one thing is a good thing. By focusing on the specifics, the details that can help us, we can integrate our feelings and thoughts in manageable and even joyful ways.
More help with Covid-19 mental health: