The news these days feels constant, overwhelming and frankly, scary. If you already suffer from anxiety and depression, the stress of the stock market and coronavirus are probably increasing those feelings, and if you don’t generally deal with those stress responses, you may find yourself exhausted, less upbeat than usual and deeply anxious.
We asked a professor of psychiatry and a minister to give us some tools to help us deal with global pandemic-induced anxiety. Here’s what they said.
1. Practice self-awareness
According to Sydney Ey, a professor of psychiatry at Oregon Health & Science University, the first step to dealing with stress and the anxiety it causes is to be aware of how you are dealing with it.
When Ey works with people suffering from anxiety, she said, “I have them identify what’s a sign when they are feeling stressed, where do they feel it in their body.”
We all have habits that we engage in when we’re feeling stressed, she said. Maybe it’s hitting the fast-food drive-thru or disappearing into our phones. Be aware of your signs, Ey said. Notice when you fall back on them. Notice when you feel your body tensing. That is when you take action.
2. Focus on your body
Once you recognize that you are anxious, try to calm your body.
“If you can calm your body down, and release some of the stress hormones,” Ey said, “then your mind will follow.”
Her number one recommendation? Exercise.
“I really encourage people on a daily basis to find some way of moving,” Ey said, even if it’s just going for a walk.
Another way to help your body relax, Ey said, is by practicing it. “Maybe a couple times during the day,” she said, “take a couple moments to relax.”
She suggested taking 10 deep breaths or focusing on tense muscles and softening them. She said apps like Headspace and Calm can help people who need a little guidance.
3. Don’t forget to eat, sleep and drink water
It’s also incredibly important to not neglect your body’s basic needs, Ey said.
“It’s really important to continue prioritizing sleep,” she said. “Still eat and hydrate. If you’re not feeling well stay home and take a break.”
4. Stay connected
“The most important thing is for people to remain connected,” Rev. Bill Sinkford, the Senior Minister at Portland’s First Unitarian Church, told us. “The great danger here is isolation.”
Even though his church has opted to cancel Sunday services, they are looking for more ways to help people engage with one another. Social distancing may mean not meeting up in person, but he recommends email, Facebook groups and even the old fashion phone tree.
“The longer this crisis lasts, the more intense that sense of isolation is likely to be,” he said. “Connecting emotionally or spiritually is what we need to focus on most.”
5. Set meaningful, positive goals
Whether you are at work or at home, Ey suggests trying to do some meaningful, positive, productive things.
Moving towards goals, she said, is one way to stay present in the face of anxiety and unrest.
“Find ways to be effective,” Ey said. “Do things that are meaningful.”
6. Be informed, take precautions, but limit your exposure to the news
Neither Ey nor Sinkford recommends ignoring the news or pretending we aren’t in the middle of a crisis.
“Be informed," Ey said, "but limit how much time you’re spending reading about this if it’s really causing you a lot of stress.”
“Anxiety is justified,” Sinkford said. “There is a real risk and real danger.”
But, he added, “There’s a whole series of things each of us can do to minimize the risks to ourselves and our families.”
Don’t forget those basic practices, he said, like washing hands and covering coughs. And employ bigger changes too, like no more handshakes and practice social distancing.
7. Find uplifting moments
“Pay attention to what is positive and uplifting,” Ey said. Flowers are blooming, babies are blissfully unaware of what’s happening, you are connected to your body and your community. Even in these chaotic moments, those beautiful things are still happening. Notice them.
8. Remember your strength
Almost every one of us has been through adversity before. Ey suggests remembering that, and focusing on the strengths you’ve used before.
“I often ask people to think about another difficult time in their life when they dealt with uncertainty,” she said. “What were the strengths they drew on? How can they learn from that and apply it now?”
9. Play it out
Another exercise Ey suggests is actually diving into your anxiety and playing out the worst-case scenario in your mind. What does that look like, and how would you overcome it? Remember that strength from number seven? How would you use it if the absolute worst thing were to happen? How would you survive?
Now turn it around. Ask yourself, what’s the best thing that could come out of this?
10. Seek help if you need it
There is no shame in asking for help.
“If people are finding they can’t stop worrying,” Ey said, “it might be helpful for them to talk to a counselor short term worries.”
-- Lizzy Acker
503-221-8052, lacker@oregonian.com, @lizzzyacker
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