Ever since the World Health Organisation has declared the COVID-19 outbreak, many of us even those not infected with the virus, are forced to quarantine at home from the past few weeks. Due to this unspecified lockdown, panic over scarce resources, an overload of information could be a reason for uncontrolled anxiety and feelings of a panic attack.
Although many of us are familiar with the feeling of anxiety. That strong pressure in your mind, the racing thoughts, and pounding heart with the added financial pressures and health concerns caused by the current pandemic, more people than ever are experiencing such symptoms. A survey conducted at the start of lockdown revealed that anxiety is at an all-time high with more than 25 million people rated their anxiety as "high". Somewhat alarmingly, this is more than double the amount of people than at the end of 2019, and the highest since records began.
Here are a few points that could help you survive negative thoughts about this uncertain time.
Stay close to your normal routine
Seek and maintain a sense of pre-quarantine-days structure. Sticking to a schedule can be simpler for certain individuals with children; but, when you work from home, it can be tempting to slip into a more lethargic lifestyle, which can lead to negative thinking. Wake up and go to bed at the same time, eat meals, take a shower, change your exercise schedule, and get out of your Nightclothes. Do the laundry as normal on Sundays.
Start a new quarantine routine
You can start a daily diary with thoughts and feelings to reflect on later. On the other hand, take a walk every day at 4 p.m. in your balconies or if you have a private garden, connect with your family and close a video call every morning, or start a freehand drawing that you can add to every day. Doing something special during this time is going to help you look forward to every new day.
Keep challenging your body
To break this pattern of closing off activities you should keep challenging yourself. There are some very common panic attack therapies and some of them include carefully repeating the attack symptoms like spinning around in a chair to mimic the dizziness, running up a hill to lift the heart, etc. This tells the body that this is not dangerous and if you feel fear again you will break the fear easier.
Mindfulness and meditation is a great way to remain calm and present, and not to be controlled by fear and worry.
Take a break from the news.
It is important to keep up with the news about the virus to make the best health decisions for you and your family, but this does not mean you should stay tuned into the news every second of the day. Instead, its all right to check verified news sources periodically for important updates from local and regional news outlets and public health decision-makers.
If your anxiety seems to be out of reach, call for advice and assistance online to a mental health professional. A licensed mental health professional can provide solutions with online counseling and real-time coping with COVID-19 anxiety.
There are several options for online support for people who are unable to go to therapists or professionals due to self-imposed quarantine and local shelter-in-place restrictions. HopeQure therapists and professionals are available 24 hours a day online to help you reduce the feelings of anxiety and stress.
Combating Anxiety during lockdown