Many Americans are feeling the widespread pressure of the COVID-19 pandemic. From enforced social distancing to adjusting to life at home, it seems our new normal is entirely different than the lives we knew before. And with the closure of gyms, movie theaters, and restaurants, many anxiety-reducing activities are being eliminated. The result is a compounding effect; as of July 2020, 34% of adults in the United States reported feeling symptoms of an anxiety disorder.
Symptoms of anxiety
Anxiety can surface in many ways. Most may associate anxiety with nervousness, excessive worrying, or an inability to sleep. Anxiety may also present itself as increased aggression, general fatigue, inability to concentrate, and full blown panic attacks.
Whether you suffered from anxiety prior to the pandemic or are dealing with symptoms you have never experienced before, anxiety is nothing to be ashamed of. However, having tools at your disposal to handle the seemingly unrelenting symptoms may be imperative for your mental and physical health.
How to cope at home
Limit Caffeine
As you work from home, you may substitute your favorite coffee house drink for a regular cup from your coffee maker. The issue is having an endless supply of coffee at your fingertips. Too much caffeine can mirror the symptoms of an anxiety disorder, such as increased heart rate, nervousness, gastrointestinal upset, and difficulty falling asleep. This can make it difficult to tell what is causing your anxiety or simply amplify symptoms you already experience. Instead, switch to decaffeinated coffee after your first cup or keep a no-caffeine tea on hand.
Use meditation apps
Meditation apps are available on nearly every platform and with good reason: a 2019 study found one app, Calm, was effective in relieving stress and improving mindfulness when used an average of 38 minutes per week. Other popular applications, such as Headspace and The Mindfulness App, are easily accessible anywhere to provide a moment of reprieve.
Keep to a schedule
Your life post-COVID may look nothing like your normal day-to-day schedule, but creating a new routine can help alleviate the listlessness of quarantine life. If you now work remotely from home, you may be tempted to do as you please as long as your work is being completed on time. However, a routine allows you to create time for other important aspects of your life, like self-care and exercise and ensures work does not dominate everything you do.
Keeping a strict sleep schedule can also help with anxiety. Without a defined schedule, it can be easy to stay up too late or find yourself sleeping the morning away. This can lead to sleep deprivation or missed opportunities for working out or preparing a healthy meal before work. Creating an ideal sleep schedule and sticking to it can alleviate these issues.
Foster a new friend
It’s no secret that a furry friend can help relieve stress and anxiety. A 2012 review of 69 previous studies related to animal interaction found evidence of reduced aggression, anxiety, and depression as well as lower blood pressure. You may not have had the time before to foster a pet from your local humane society, but if you find yourself working from home it may be the perfect opportunity.
Become a home chef
Take advantage of the inconvenience of closed restaurants by learning how to cook a healthy, balanced diet. By focusing on what type of diet you’d ideally like to eat, you can avoid low blood sugar levels and dehydration, both which can negatively affect your mood and productivity. You can also decrease the amount of processed foods you eat, focusing on whole fruits and vegetables. Processed foods are typically filled with high levels of sugar, causing huge variations in blood sugar. These variations can mimic the feeling of an anxiety attack, leaving you more stressed than before.
If you are one of many Americans experiencing symptoms of anxiety in the time of COVID-19, finding ways to help while at home is important. In the case of more advanced anxiety disorders, or comorbid disorders, you may feel you need medical assistance. API is fully operational during the COVID-19 pandemic. For more information or to schedule an appointment, contact us at 619-333-7050.
