COVID – 19 anxiety disorder is a condition that is characterized by an unwillingness to leave the house due to COVID-19 worries, frequent screening for symptoms while not being in a high-risk position and avoidance of social situations or people.
According to the researchers, patients with this condition had higher levels of post-traumatic stress, general stress, anxiety, health anxiety, and suicidal thoughts. The ambiguity around coronavirus is the most difficult thing for many individuals to deal with. We don’t know how we’ll be affected, how long this will persist, or how awful things will get. And it’s all too easy to catastrophize and spiral into overpowering dread and despair as a result. But, even amid this catastrophe, there are numerous things you can do to control your anxieties and concerns.
The most effective way to deal with COVID -19 anxiety is by remaining calm, which is easier said than done, but there are some techniques and plans which can help you achieve a sense of calmness and peace.
COVID -19 anxiety reduction techniques include:
- Basic steps such as staying informed of the correct information circulating on social media.
- Focus on things that you can control, planning out your daily activities if you are facing a tough time handling various problems at once.
- Stay in touch with the people around you through different social media platforms
- Take care of your health and body by maintaining regular exercise daily, which can help you to feel energized and empowered while dealing with difficult times.
- Help others by providing your positive thoughts and information or by simply helping people with their chores if they are under quarantine because helping people will not only benefit others at large, but it will also make you feel empowered and in control of your life at its hardest. Besides, it’s the best distraction to take your mind off all the endless worrying and horrible scenarios regarding the pandemic.
Coping with anxiety can prove to be a difficult task, but there are some techniques you can follow to reduce it. They are as follows –
- Examine your mental pattern. Negative ideas can take root in your head and alter your perception of the gravity of the situation. One method is to confront your worries, ask whether they’re genuine, and discover where you can regain control.
- Concentrate on deep, concentrated breathing. For example, for 5 minutes, try breathing in for 4 counts and out for 4 counts. By spreading out your breaths, you’ll be able to lower your heart rate, which should help you relax.
- Make use of aromatherapy. Scents like lavender, chamomile, and sandalwood may be incredibly calming, whether in the form of an oil, incense, or a candle. In addition, aromatherapy is known to help stimulate particular brain receptors, potentially reducing anxiety.
- Take a stroll or do yoga for 15 minutes. Walking away from a stressful situation is sometimes the greatest way to calm down. Taking some time to focus on your body rather than your thinking may help you feel less anxious.
- Make a list of your ideas. Writing out what is causing you anxiety takes it out of your thoughts and might make it less intimidating. These relaxation techniques are especially beneficial for those who feel anxiety on an irregular basis.
Dealing with stress and anxiety can be gruesome because the added factor of stress triggers more anxiety, and when both are doubled, it becomes difficult to adjust our lives. Here are some tricks which can help with reducing both the factors up to a large extent and help you live your lifestyle in a healthy way
1. Reduce your caffeine consumption. Caffeine is a stimulant that may be found in coffee, tea, chocolate, and energy drinks. Anxiety can be exacerbated by high dosages. In addition, caffeine tolerance levels vary from person to person. Consider reducing your caffeine intake if you discover it makes you jittery or agitated. Although several studies demonstrate that coffee can be beneficial when consumed in moderation, it is not for everyone. A reasonable quantity is defined as five or fewer cups per day.
2. Chewing a stick of gum is a simple and rapid stress reliever. According to one research, persons who chewed gum felt better and were less stressed. One possible explanation is that chewing gum creates brain waves comparable to those seen in calm persons. Another benefit of chewing gum is that it increases blood flow to the brain.
3. Spend time with family and friends. Friends and relatives can provide social support to help you get through difficult times. Being a social network member provides you with a sense of belonging and self-worth, which may be beneficial during difficult times. According to one research, spending time with friends and children helps women release oxytocin, a natural stress reliever. This is known as the “tend and befriend” effect because it is the inverse of the fight-or-flight reaction. Remember that friendship benefits both men and women. Another study discovered that men and women with the fewest social contacts were more prone to experience despair and anxiety.
4. Understand how to say no. Some pressures are beyond your control, but not all. Take charge of the aspects of your life that you can alter, which is giving you stress. One approach to do this is to say “no” more frequently. This is especially true if you find yourself taking on more obligations than you can handle since juggling many responsibilities might leave you feeling overwhelmed. Being picky about what you take on — and saying no to items that would unnecessarily add to your workload might help you lower your stress.
5. Avoid procrastination as much as possible. Another method to manage your stress is to prioritize your tasks and avoid procrastinating. Procrastination might cause you to operate in a reactionary manner, leaving you racing to catch up. This can lead to stress, which has a bad impact on your health and sleep quality. Do practice of establishing a to-do list that is prioritized. Set reasonable deadlines for yourself and work your way down the list. Work on what has to be done today and give yourself chunks of uninterrupted time, as switching between projects or multitasking may be stressful in itself.
6. Listen to calming music. Music has been shown to have a profoundly soothing impact on the body. Slow-paced instrumental music can help elicit the relaxation response by lowering blood pressure, heart rate, and stress hormones. Nature noises may also be quite relaxing. This is why they are frequently used in relaxation and meditation music.