We live in unprecedented times. Our lives have been turned upside down. Every belief, every habit and every aspect of our lives have been challenged. People who have never had any serious anxiety in their lives (except for the odd panic you get when you search for your keys and find them at the bottom of your bag) have started experiencing high levels of anxiety. Not being able to socialize has led many people to get depressed.
So you might be surprised to hear that many people who suffer from an anxiety disorder, including yours truly, actually endured the lockdown better. You see, we just feel vindicated! All the paranoia and catastrophizing actually came true, didn’t it? So we were just watching our worst fears come to effect and since we had already lived through them in our head, it was no big deal.
In fact, between the middle of march and the middle of May (when we were in lockdown here), I had no panic attack, not a single one! Within a week of lockdown being lifted though, I had my first major panic attack that put me in an ambulance. Apparently my anxiety fears normalcy.
Still, I can truly empathise with all those who are experiencing serious feelings of anxiety for the first (or after a long) time in their lives. Here are some simple tips to cope with those feelings. Do let me know if they help you!
- Establish a routine
As working from home has become the norm for the foreseeable future, and the initial flurry of the pandemic has subsided, there is no better time to establish a routine. Try going to and getting out of bed around the same time every day. Maintaining your circadian rhythm will keep you healthy and motivated. Try eating your meals around the same time every day as well. Set aside blocks of time for work, take short breaks in between to stretch, walk, talk to your family/friends and don’t work after hours unless absolutely necessary. Try to stick to your routine, but be flexible when needed (not to the point that the flexibility negates the routine though)
2. Set up boundaries and agree on responsibilities
Both at work and at home, lay down your boundaries and make sure you point out when someone tries to push them. Agree on your shared responsibilities with your partner/housemates/ to avoid over-working and ending up being resentful. Take turns with homeschooling and child care, if you are parents.
3. Eat well, Sleep enough and Move regularly
These are the 3 needs, which when not met properly, will drag you down. Eat 5 small meals a day, with a portion of fruit or vegetable in at least 3 of those meals. Try to store only healthy snacks or keep salty/sugary snacks to one time in the day only. Go to sleep at the same time every day and try to get out of bed, as soon as you wake up, at the same time every day. Avoid working from bed and using screens too close to bed time. Try to get at least 20 minutes of exercise – it could be just walking or yoga. The happy hormones will help you get through any difficult day.
At a time when you may not be able to see your friends, family or colleagues on a regular basis to share your thoughts and feelings with, and to avoid dumping them all on your partner (or yourself, if you live alone), try journaling. It is like talking to a trusted friend, helps clear your mind and you may even sleep better.
5. Try a mindfulness course or even just a guided meditation on YouTube
Mindfulness is the act of being mindful of your thoughts, feelings and emotions in any given moment. It grounds you to the present moment and not drift away into the past or the future, thereby anchoring you and reducing feelings of anxiety. Even a 5 or 10 minute meditation can make you feel revived. Udemy has a lot of mindfulness courses that you can try.
6. Help others
We as a human race have always come together to get through during difficult times. This pandemic has been no different. We have seen wonderful acts of selflessness during the past few months that has restored our faith in humanity, despite all the goriness that surrounds us. See what you can do to help the people around you and in your community. It does not have to be monetary, not always. For example, we just bought a few extra staples during our weekly shopping and donated them to our local food bank. We rummaged through our son’s toys, sorted the ones that he did not play with anymore and donated it to a local charity. Our son made greeting cards to be sent to those staying in retirement homes and could not see their children or grand children. Think of what small acts of kindness you can do – it will help others and make you feel warm!
7. Self-care
Do not forget to set aside some time for yourself. Create a self-care menu: what would you like to add to the list of things that make you feel better or happy? My self-care menu includes reading a good book, painting or mandala drawing, walking in nature, writing, eating good food, etc. For my husband, it is playing chess or watching a good show. Set aside just 10 to 15 minutes every day for yourself and do one thing that makes you happy. It will transform a bad day into a tolerable day at least! Try an old hobby or learn a simple, inexpensive new one. It can help you feel grounded and accomplished.
I am a burned out international lawyer & mother with Fibromyalgia and anxiety, trying to re-discover my identity.
