Anxiety in the Time of COVID-19

Sonya Narla, DO

What is anxiety?

There is no single correct answer to this question, and the reason is because anxiety can present differently person-to-person. Yes, anxiety can be different for different people. For some people, anxiety may present in purely physical symptoms. Maybe they experience nausea, stomach discomfort, palpitations (a sensation that your heart is beating very fast, or fluttering), dizziness, jitteriness, tingling or numbness body sensations. For some people, anxiety may present as excessive worrying thoughts or racing thoughts, a sense of dread, irritability, a constant sense of apprehension, changes in appetite or sleep patterns. For others, anxiety can be any mix of these symptoms.*

*It is important to talk with your doctor if you are experiencing these symptoms to rule out other possible diagnoses. 

Why do I feel this way now? 

This is a stressful time full of uncertainty, fear, frustration, and for many, a complete deviation from his/her/their normally structured life. We are in the middle of a global pandemic and have had to make many adjustments to our lives – cancelling vacations, postponing family get-togethers, facing new work environments or losing a job entirely, wearing masks to the grocery store, missing social interactions with friends, and worrying about loved ones to name a few. A lot of these adjustments are out of our control, and loss of control is an unsettling feeling in it of itself. You’re experiencing anxiety because these are anxiety-ridden times. It’s OK. 

What can I do about it?

Let’s talk about that. The bad news? There is no magic expecto patronum to ward off COVID-19 and change our current circumstances overnight (yet! And for all you muggles out there, that is a Harry Potter reference). The good news? There are things that we can do to try to address and minimize anxiety.

• Get enough quality sleep. Easier said than done, right? See my other article on Sleep Hygiene for an in-depth look into natural ways to improve sleep. 
• Limit anxiety boosting foods/drinks. A good place to start would be limiting foods with high sugar content and limiting alcohol, caffeine, and nicotine intake. Alcohol, caffeine, and nicotine may be comforting routines in the short term, but cause jitteriness and also actually interfere with getting true, restful sleep. High sugar content foods would be those with simple sugars, like soda drinks, candy, and desserts. Choose more complex carbohydrates when able – for example, whole grain bread instead of white bread, whole wheat or chickpea pasta instead of regular pasta, or whole grain cereal with nuts instead of a sugary frosted cereal. 
• Set some attainable goals for the day. The trick here is NOT to make a never-ending to-do list – this can lead to increased pressure and stress. Try sticking with a handful of items that are realistic, attainable, and would give you a sense of relief to have completed. I recommend choosing at least one that would bring you some personal joy. That cookie recipe you’ve wanted to try for months? Home tie-dye project? Kickboxing workout video or walk around the block? The first chapter of a new book? A phone call to catch up with your best friend? Go for it!
• Stay connected. Social distancing has become the phrase of the year, maybe the decade. At the very least, it’s a trending hashtag. But I kind of hate it. It implies that we need to throw socialization out the window, but so many of us rely on connection for a good quality of life. Get creative and use technology to your advantage. Try Facetime, Google Hangouts, Zoom, Webex etc to stay connected via video chats. Many platforms are user-friendly, even for the least tech-savvy person in your life. Try reading a book or watching a new TV show at the same time as a friend and discuss it along the way. Drive by a loved-ones house for some face-to-face time, abiding by CDC and/or state guidelines on staying at least 6 feet physically apart. #spatialdistancing anyone?
• Mindfulness & Meditation: These practices can help you stay attuned to what is going on with your mind and body. Being mindful of how you are feeling (mindfulness based stress reduction) can help you intervene before anxiety takes control, and studies have shown that mindfulness helps to review generalized anxiety disorder and other anxiety conditions. Studies have also suggested that meditation practices help reduce cortisol levels, the “stress hormone” of the body. There are many guided mindfulness or meditation videos on YouTube, Headspace, and more. You can also try a guided recording by Dr. Ronald Siegel, who is an assistant clinical professor of psychology at Harvard Medical School- the recordings are free at www.mindfulness-solution.com.  
• Exercise: Did you know that exercise has been shown to reduce anxiety and depression? Aim for 30 minutes of aerobic exercise. Your breathing/ HR goal should be the point where it is difficult (but not impossible) to have a conversation with someone while exercising. This is the difference between a leisurely stroll and an exercise walk. If you’re just starting out, even 10-15 minutes of exercise can help release feel-good endorphins in the brain. 

The Bottom Line: Anxiety can present in many different ways, anxiety is hard, and perhaps most importantly, anxiety does not discriminate. You can have a beautiful, instagram-perfect life and still experience anxiety, and it’s OK to need some help. Sometimes drastic situations like the COVID19 pandemic will worsen anxiety. You are not alone in this. 

*If you’ve tried a lot of these things without improvement, consider talking to a therapist or your primary care doctor for recommendations! http://psychologytoday.com can be a great resource for locating therapists in your area.

Hopefully you found this article helpful- be sure to leave any comments, questions, or personal experiences in the comment section.