5 Ways to Manage Anxiety

​The Covid-19 Pandemic has taken the world by surprise.  We are being flooded with information regarding its risks, how it can be passed on to others, and where we should and should not go. It feels as if overnight our lives are no longer in our control. That sense of powerlessness can easily increase our anxiety. Anxiety can be described in a variety of ways but it generally feels like an uncontrollable nervousness that makes it challenging to be at ease. Its side effects can be displayed not only through mood and behavior but also affect your heart rate and can have a negative impact on your health. Although we are currently in an uncertain time there are ways to manage that uneasy edge. Here are 5 ways to manage your anxiety while at home:

1. Have an outlet; each of us is different which means that one thing might work for one person and have no positive effect on someone else. Healthy outlets are prayer, exercising, writing in a journal, talking to loved ones, finding a hobby, drawing, music etc. Anything that allows you to release the emotions that you might not be able to express (in a positive way) is an outlet. It is a good idea to have at least 3 things in rotation to avoid getting bored and to keep a variety going.
2. Check in with a professional. Although we are limited in terms of where we can go, modern technology has made it possible to bring therapy into your home. Tele mental health counseling is available on a variety of platforms. Psychologytoday.com is a great resource to use to find a therapist; it allows you to filter based on your personal needs and wants.
3. Only focus on the things that you can control.  It is very easy to get overwhelmed with all of the information that is being provided to us, so take a deep breath and make sure that you have brushed your teeth, bathed and started your day. It might be helpful to set one attainable goal each day. Setting an easy goal guarantees success and that will no doubt provide a positive sense of accomplishment. Just remember don’t allow yourself to get worked up about things that you are powerless against, instead empower yourself by accomplishing things that are within your grasp.
4. LOG OFF! Sometimes you just have to turn your phone all the way off. Power off. Stop the flow of unnecessary information and the constant stream of other people’s fear and worries. We are living in the day and age of instant information and sometimes that can become too much. So assess yourself regularly in terms of information overload and take a break when needed.
5. Last but certainly not least, do nothing. Take this time to breathe and be with yourself. Be in tune with your thoughts and feelings. Just be present and take advantage of this down time.

This pandemic is affecting us all differently, some people are able to work from home, others have lost their jobs, and children are home with parents that now have to juggle working with teaching and countless other scenarios. With all of the uncertainty it is important to keep you to set realistic expectations for yourself, it is important to be gentle to yourself and it is important to know that this will pass so take a deep breath and take it one day at a time. 

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Maryam Miller DSNP

Maryam Miller is an Atlanta native who currently resides in Decatur Ga with her husband and two children. She received her bachelors in psychology and Masters in Community Counseling. She believes in the value of hard work while recognizing the importance of setting boundaries and managing life’s stressors.