Anxiety in Uncertain Times

The COVID-19 pandemic is the first we’ve had to deal with in the US. Our routines are disrupted, the economy is in trouble, many people’s livelihoods are threatened, parents are scrambling to provide child care for kids, stores have long lines and empty shelves as people panic- buy. We see images of how it has ravaged other countries and fear for our own safety and well-being, and that of our families and communities.
Most of us are not used to this kind of chaos and uncertainty. People have different levels of tolerance for the unknown and for uncertainty as well as different amounts of social and financial resources. Social distancing is a new concept and practice for us, which while helping to keep the virus from spreading, can create its own problems of social isolation, depression and anxiety.
Fear and panic are at least as contagious as the virus itself.  While anxiety itself is a natural response to a challenging situation, making us alert and helping us respond in ways that keep us safe and functioning, it becomes problematic when it becomes chronic or morphs into panic.
People especially susceptible to extreme anxiety or panic about the virus often have suffered some trauma in their lives. You have already lived through something extreme and unprecedented and the current situation creates a PTSD type response. If you tend to be an anxious person or are a highly sensitive person, you may also tend to be more prone to catastrophizing and panic.
Without our usual routines and structure, it becomes especially important to create new ones to help us manage these unprecedented, uncertain times with as much equanimity as possible.  Below are some suggestions as well as resources.

• Get enough rest and eat well
• Reduce your news consumption!!!!!!!!!!!
• Meditate (see resources)
• Connect with friends and family by phone, video, virtual meals together, etc
• Exercise: go out for a walk if possible and utilize the many exercise videos on youtube and livestreaming
• Hold the tension of the opposites: while there are horrible things happening, there is also the beauty of nature, music, connection, and whatever is important to you. What might that be?
• Gratitude for the good in your life right now
• Projects around the house you haven’t had time for
• Therapy- most therapists are  currentlyoffering online sessions 

                                                              RESOURCES
 

• Insight Timer has over 24,000 free guided meditations, including many for anxiety, stress and sleep. Many new meditations specifically dealing with these challenging times are being uploaded daily.
• Calm, which usually requires a paid membership, is offering free resources and meditations
• The Mental Health Foundation of the UK has great tips on surviving and thriving during the pandemic. 
• Create a home retreat, including a free 1/2 day guided retreat by Tara Brach and Jack Kornfield. 
• Ten Percent Happier, is offering  Ten Percent Happier LIVE by well know n teachers every day at 12 PST ( 3 EST) .
•   The Mental Health Association of San Francisco has a 24-hour peer-run line for non-emergency emotional support. 855-845-7415
  

    

Contact me if you would like some support in these uncertain times