Finding Solid Ground in the Times of Covid-19
Dr. Roxanne Ahmadpour
As the news stream continues to flow and you are home from work, you may find yourself, like many others, feeling a mix of emotions - confusion, irritability, restlessness, fear, even panic. With familiar routines disrupted and a sense of isolation, it is no wonder many are feeling increased anxiety.
First, know that you are not alone, and your feelings are completely understandable given these unprecedented circumstances.
Second, know that there are some strategies that can help.
If reading another article is the last thing you want to do right now, or if you want individualized support, know that the providers at Hive Mind Medicine are here to support you. We are available for one-on-one counsel using telemedicine. Connecting with a trusted medical provider can certainly lessen anxiety.
A common contributor to anxiety is a sense of loss of control - what many are experiencing right now. The good news is, taking informed and actionable steps helps restore the sense of control, which in turn may lessen anxiety! Below, I outline several of these strategies.
Note: This is not a to-do list! The following are suggestions -- you may try one, or all, or none. And please know, if you are feeling overwhelmed, don’t know where to start, or need extra support right now, our Hive Mind Medicine providers are available for counsel.
1). Focus on what you know, rather than what-ifs. Data shows that most people who contract Covid-19 have mild and manageable symptoms. The people who are at higher risk for severe illness are older (over 60), or have a serious chronic medical condition such as diabetes, heart disease, or lung disease. In a CDC report, the highest fatality from the virus was in people over 85 years old.
2). Arm yourself with clear and accurate information from reputable sources. I recommend the US Centers for Disease Control and World Health Organization. You do not need to engage in every piece of media, news article, opinion piece, or social media post. What we know about this virus is rapidly changing, but that does not mean you need to stay tuned in to every second of the evolution. Check in periodically in a time frame that feels right to you -- once per day, once every other day, once every three days, etc.
3). Limit the time you spend consuming news media. It is okay to step away from your phone, computer, or TV. In fact, doing so will likely dramatically improve your stress and anxiety levels, which, guess what -- improves the function of your immune system! Meaning you will be acting to boost your body’s defense against illness. Phew -- I feel better already!
3). Most people benefit from a daily rhythm or routine. Maybe it feels good to ditch routine for a while. That is a totally valid response. However, if you feel like you’ve lost the ground underneath you, consider establishing a new routine. Perhaps start by brainstorming the activities you would like to fit in to a day: reading, spending time communicating with loved ones, exercising, napping, eating, a creative project, checking in with emails, etc. Then map out a rough schedule of when it makes sense to do these things, based on importance and how you sense the pieces would best fit. It’s a rough outline. If you don’t get to some things, make them a higher priority for tomorrow or the next day.
4). Reach out and connect with others. We are a social species! We rely on each other for feelings of safety and connectedness. Check in with friends and family members and share your feelings with them. You may find this dramatically improves your mood.
The underlying theme: be easy on yourself. These are confusing and stressful times. Perhaps this forced time away from your known routines offers an opportunity for you to find some spaciousness, to reflect on what you most need, and what truly matters.
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