Guest Blogger: Maryellen Dance, LMHC, “Excuse me, you’re really going to talk to me about managing my anxiety during a global pandemic? You must be the crazy one.”
Maryellen Dance is a LMHC, Licensed Mental Health Counselor. She has a private practice in Pittsford, NY, is an adjunct professor at Nazareth College and is a friend. Maryellen and I began working together a couple of years ago for the Second Saturday Workshops. Workshops designed to inform and educate women about separation and divorce. You can find more information on this workshop at www.womensfinancialeducation.org. The workshop is held every Second Saturday of the month at The Mediation Center.
As a Licensed Mental Health Therapist, I am getting a lot of comments like the one above. I hear so many people telling me that they have just accepted they are going to live in a puddle of anxiety until this is all over. Well, that sounds miserable to me. Of course we are going to feel a bit more anxious than usual during this time in the world, but we don’t have to just sit and let our anxiety take over.
If I had to guess, we are doing other things that actually increase our anxiety. Some of the top triggers for anxiety are boredom, fear, and loneliness.
Can any of us relate to these feelings right now?…..I know I can!
Although we can’t directly do anything to stop the global pandemic, we can work on our boredom, fear, and loneliness which ultimately lead us to managing our anxiety. I want to share with you some of the best and easiest ways to manage your anxiety during this time!
1. Recognize that you have anxiety. It’s okay to admit that right now is a stressful time in life. If we ignore anxiety, it has this tendency to bubble up underneath the surface until we feel like we’re losing it! Talk about it. Share with a loved one how you’re feeling. Have compassion for yourself for feeling this way.
2. Stop reading the news!! Okay, maybe not completely, because it’s important to stay informed. But we are inundating ourselves with news articles with so many statistics, opinions, and hypotheticals. Stay up to date, but put the phone down!
3. Stick to a schedule. Just like babies have feeding and sleeping schedules, so do we! To keep some sense of normalcy try to go to bed and wake up around the same time each day as well as eating three meals around the same time each day.
4. Breathe! Breathe! Breathe! If you notice your shoulders going up and down, you’re breathing shallowly which can increase anxiety. Put your hand on your stomach and try to breathe in deep in your belly, your stomach should grow when you inhale and shrink back when you exhale.
5. Distract yourself. Make a quarantine bucket list of things you want to accomplish during this time and every time you feel bored, go to something on the bucket list. Call a friend. Read a book. Go outside. Anything to distract from the spiral of anxious mush in your brain!
Please don’t put your mental health last. Please don’t wait until you’re overwhelmed, anxious, stressed, and panicked to reach out for support. Right now, (not all) but most insurance companies are even waiving copays for mental health therapy to meet the growing needs of the community. Call 585-294-1390 or email firstname.lastname@example.org with any questions or to make an appointment.