Navigating Anxiety During a Pandemic
By Michael Schwarz, LPC
As we continue to adjust to the many abrupt changes that are happening in our lives in the context of this pandemic, the uncertainty and aspects that remain unknown can contribute to a number of emotional experiences. One of the most likely and notable emotions present in relation to that uncertainty is anxiety. Therefore, this week’s focus in the virtual wellness program will be navigating anxiety, specifically in the context of a pandemic. With this in mind, I’d like to share a number of themes that I believe to be important in working with anxiety during these times.
Seek to find balance between acceptance and change. Many of us are currently struggling with uncertainty and unknown factors associated with the pandemic, which can quickly escalate into anxiety. However, absolute certainty in our current circumstances is often unlikely and at times impossible. So how do we feel in control of our circumstances while recognizing uncertainty may be an aspect of that? We can practice radically accepting that current circumstances exist as they are. Acceptance does not mean you like or approve of current circumstances, and it does not mean that you want circumstances to remain this way. However, uncertainty to some extent is our current reality, and excessively seeking certainty is likely to lead to frustration and discontent. It is also important to identify circumstances which you are able to impact, and exercising agency and influence in those areas. Taking action in areas that you are able to influence will help you to feel more empowered in your life, and spending time and energy focused on aspects of your life that you can impact will likely feel more productive and may even help you to tolerate the anxiety and/or uncerainty present in other areas. This can be a quite difficult balance to find, but can also help you more effectively navigate the anxiety you may be experiencing.
Impact others in a positive manner. During challenging times, it can be quite easy to recognize how others may be impacted negatively by what’s happening in the world around them. Many people describe a desire to help those less fortunate, but feel their contribution may seem insignificant and meaningless. To that statement, I ask you this: has your day ever been made by a random act of kindness from a stranger, have your spirits lifted by a call or text from someone who was “just checking on you,” or have you ever been brought to tears by a donation or gift from someone you don’t know that well? Sometimes these gestures can be really significant, especially when they are unexpected. Pay unsolicited compliments to others, donate food or blood (if it’s safe to do so), reach out to family/friends/neighbors. Write a note to express gratitude or a letter to check in with someone you haven’t spoken to recently. Leave post-it notes for co-workers/children/significant others with compliments, jokes, or motivational quotes. Get creative and have fun with it, the options are limitless. No matter how small the gesture, it will have a positive impact on both you and the other person.
Practice self-care. As the current pandemic shifts our expectations and priorities, it can be easy to allow the activities and experiences that nourish our minds and bodies to become inconsistent or even disappear. If you find yourself feeling unwell, maybe take some time to reflect upon your current engagement in the activities that help you feel your best. What helps you to feel good, and how consistently are you engaging in those activities? It may be that you need to adjust to alternative forms of exercise or movement. Maybe limits in face-to-face interaction has resulted in you missing out on social engagements or interactions. Travel restrictions may hinder your ability to travel to visit or spend time with family or friends. While these changes may create barriers to typical self-care practices, it remains critical to practice self-care. Do your best to continue to engage in those practices that are familiar and beneficial (even if you have to creatively alter these activities), and work towards creating new habits and hobbies that may be more sustainable and that can be implemented in the context of current circumstances and limitations.
Recognize and respond with compassion to feelings of anxiety, fear, irritability, restlessness, frustration, etc. Many of us are likely to experience a myriad of emotional reactions to the current situation. Although these experiences can feel quite unsettling and uncomfortable, I do encourage you to respond to your emotions in a compassionate and mindful way. Work towards recognizing how these emotions may manifest for you, and work towards reducing judgment or criticism of yourself for feeling this way. Know that others in your life are likely working to navigate similar emotionality, and so it is important to respond as compassionately as possible to them as well. Give yourself and others credit for navigating complex and uncertain times in the best way we know how, and acknowledge that we are all imperfect and we will all make mistakes along the way. Practice kindness and empathy, be quick to forgive and give others the benefit of the doubt (when appropriate), and foster connectedness and belonging by talking about how you’re feeling and providing safe space for significant others in your life to do the same. We will all struggle at times to feel well as we adjust to current circumstances, but treating others and ourselves with compassion and understanding can help us navigate this pandemic in a more meaningful, valued manner.
Maintain structure and routine. Many of our previously consistent routines in life (school/work schedules, social gathering and events, commuting) have been greatly altered in the past few months. We often find comfort in the way in which these patterns typically provide a sense of predictability and order to our lives. Therefore, I encourage you to establish or maintain the structures and routines that work for you. Examples may include: typical sleeping and waking times, meal times, designated time frames for work or school (be sure to build in breaks), or consistent movement/exercise routines. Understand that these routines may require ongoing revision to figure out what works best for you in this time. They could look similar to what they did in the past, or you may find them quite dissimilar due to a need for flexibility in the context of current circumstances.
Although this is not an exhaustive list of strategies for navigating anxiety during a pandemic, I hope that you can find benefit in focusing on these themes. Additional activities and information are included below to provide further support and guidance. Each of us at Day by Day are glad you have chosen to be a part of this program, and hope you find the information helpful. Be well!