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Anxiety

How to Cope with the Stress and Anxiety Caused by COVID-19

By | Anxiety, General | No Comments

If you’re like most people, you are doing your best to stay calm during COVID-19 pandemic. But that can feel incredibly difficult at times. When not worrying about friends and loved one’s health, there’s also the conflicting information provided by the media and the economic ramifications of the virus that have people on edge.

Signs of Emotional Distress and 6 Ways to Cope

Everyone reacts differently to stressful situations, but most will exhibit some of the following signs:

  • Changes in sleep or eating patterns
  • Difficulty concentrating
  • Worsening of chronic health problems
  • Increased use of alcohol, tobacco or other drugs

If you are experiencing significant stress right now, here are some ways you can cope:

1. Limit Media Consumption

Hearing the media constantly spread panic isn’t good for anyone. It’s important to stay rational and do your own research to uncover facts from fiction as well as stay positive.

2. Nurture Your Body and Spirit

Be sure to get outside for some fresh air and go for a walk. Eat right and make sure to stay hydrated and get plenty of sleep. Avoid consuming too much alcohol and try and find fun ways to reconnect with your family.

3. Tap into Your Sense of Fun

If you have kids, look to them for some good old-fashioned playtime. Play hide and seek in the house. Create an obstacle course in the back yard. Watch some of your favorite funny movies. Laughter really is the best medicine so get plenty of it!

4. Support Your Local Community

Many local businesses are hurting right now. If you’re still getting a paycheck, consider buying a gift card from a local restaurant, gym, hair salon, etc. to give them revenue now and you can use the card later. This will make you feel great at the same time.

5. Be a Role Model

Remember, your kids will ALWAYS look to you first to see how they should be thinking and feeling about something. So move about each day calmly and confidently and reassure your kids everything will be okay because it will be.

6. Use Your Time Constructively

For many of us, there is a silver lining in this situation in the form of extra time. What can you do with the extra time that isn’t being used to drive an hour or more each day in commuting? Focus on using this time wisely. Maybe you have an ever-growing list of home projects that you just never have time to tackle. Tackle them now, you’ll feel great about it later.

 

If you find yourself becoming too stressed or depressed during this time, I encourage you to connect with me. Speaking with a therapist can help you cope with the situation and navigate the days ahead. I am currently able to conduct sessions over the phone or via Skype, so you won’t even have to leave your home if your state is in lockdown.


SOURCES:

https://www.ucihealth.org/news/2020/03/covid-19-anxiety

https://www.health.state.mn.us/communities/ep/behavioral/stress_covid19.pdf

How to Help Your Child Manage Their Anxiety

By | Anxiety, Children | No Comments

For many, childhood is the most wondrous and exciting time in a person’s life. But even when a child is growing in a loving and stable family environment, they can feel fear and anxiety.

Think back on your childhood. Everything new was something to be not-so-sure of. It was easy to feel a bit anxious on the first day of school or meeting someone for the first time. A child often feels anxious at bedtime, having to go to the doctor or dentist, or on their first day of summer camp.

When children experience anxiety, they may run away, become very quiet, scream, shake, act silly, cling or have a tantrum to avoid the stressful situation. You may have tried to talk with your child and reason with them in these moments. But this generally doesn’t work.

Brain research suggests that it is extremely difficult for young children to think logically or control their behavior in these anxious moments. They are experiencing real fear and the fight/flight/freeze mode that accompanies it.

Here are 3 science-based ways parents can help their children manage their anxiety so they may regain a sense of safety.

1. Stimulate Their Vagus Nerve

The vagus nerve is located on both sides of the voice box. Studies have shown that stimulating it can interrupt the fight/flight/freeze mode and send a signal to your child’s brain that he or she is not under attack.

Some easy ways to help your child stimulate this nerve are:

  • Have them chew gum
  • Hum or sing
  • Gargle with regular warm water
  • Eat a piece of dark chocolate (this is also a parasympathetic regulator)

2. Help Them Slow Their Breathing

Like adults, when children are anxious they tend to take rapid shallow breaths from the chest. Taking slower, deeper breaths from the abdomen sends a signal to their brain that they are safe and can relax.

Older children may be able to follow you as you show them slow breathing exercises. For younger children, there are some playful ways to get them to slow down and control their breathing. You can have them blow bubbles, blow into a pinwheel, imagine your fingers are birthday candles and have them slowly blow them out, teach them to whistle and simply see if they can hold their breath for three seconds as if they were swimming.

3. Be Silly

Research also suggests that humor can significantly reduce anxiety. Humor has a way of distracting, relaxing muscles and releasing endorphins that combat stress and anxiety.

Try silly knock-knock jokes or word games like “I went on a picnic.” A quick internet search will result in a ton of corny jokes that your youngster will most likely love, so print some out and have them on hand.

Anxiety is a part of life, but if you use these three techniques, you can help your child manage theirs.  If you think your child could benefit from speaking to someone, please feel free to be in touch. I’d be more than happy to discuss treatment options.