Five tips to reduce your anxiety about Covid-19 and lockdown
As pubs and gyms are closing in Ireland with the latest restrictions, and the omicron variant sweeps across the globe, you may find yourself experiencing COVID-19 lockdown anxiety again.
You may not always know what to do when you worry too much, or how to help someone with anxiety about the pandemic, but the therapy community is here to help. Anxiety counselling and support from loved ones may help you manage mental health struggles.
Whether your main concern is loneliness, boredom, financial struggles, lack of privacy/space, or the actual danger of coronavirus to your health, we hope to answer some of your questions about how to cope with stress during the new restrictions in Ireland.
Tip 1: Limit your screentime
Constant tracking of the news and updates on social media about Covid-19, restrictions, and lockdown in Ireland can become compulsive and counterproductive. Non-stop scrolling will only fuel your anxiety and panic further.
The limit for everyone is different, so keep an eye on how you feel and adjust your screen time accordingly. If you feel better off avoiding all forms of media entirely, ask someone you trust to pass on any new Covid-19 developments that you need to know.
Tip 2: Focus on what is in your control and problem-solve whatever issues you may face
Many things are beyond our control, including how long the pandemic will last, new variants such as Omicron arising, and the potential closure of hotels, restaurants, and hairdressers. With all these uncertainties at hand, refocusing your attention on what is within your control can lessen any unease you may be feeling about Covid-19.
Ways to problem-solve your concerns:
a) Write down a list of concerns about how Covid-19 can interfere with your life. If you become too stressed while writing, pause and return to the exercise when you feel stronger.
b) Begin to problem solve and create possible solutions for issues that may arise. Make a list of all the supports that will help you cope should something negative happen (e.g., talk with friends, call Covid-19 helpline, go to anxiety counselling, etc.) Besides that, create a list of possible solutions to certain problems. For example, you can think of creative ways to meet social needs during a lockdown. So if indoor dining restrictions change, you can meet your friends for a swim or a walk in the park, etc. Try not to get too stuck on "what if" possibilities. Log everything that comes to mind that could help you get by!
c) After you've evaluated your options, create a plan of action. Then, set it aside and resist the urge to go back to it until you need it or your circumstances change.
Tip 3: Take care of your body
The three primary aspects of a healthy lifestyle are sleep, diet, and exercise. It may be challenging to focus on yourself and maintain your current routine while dealing with the pressure of isolation and change. However, it's vital to maintain your physical health as much as possible because stress puts a significant strain on your body and mind.
Be mindful of unhelpful coping strategies that can find their way into your routine during times of stress, such as over-consuming alcohol or eating more takeaways than usual. While these treats provide short-term comfort, they can negatively impact both your mental and physical health. They could potentially lead to bigger health issues down the line (e.g., weight gain and sleep issues). Set 1-2 small goals a week to nourish your physical health coming into the New Year.
Goals could include:
Drinking an extra glass of water at lunch.
Only drinking alcohol at the weekends.
Making homecooked meals at the weekend instead of ordering takeout.
Taking a new workout class each month.
Tip 4: Treat yourself with kindness
Disappointment and setbacks are part of managing our lives with Covid-19 and cannot be avoided completely. However, what you do have control over is how you treat yourself when these challenges arise. It's easy to beat yourself up if you find yourself worrying or thinking too much about the pandemic, but it's crucial to catch these thoughts or behaviors and treat yourself with compassion.
So next time you notice critical or harsh self-talk shows up, ask yourself, 'What would I say to a friend in this situation?’ and extend yourself the same patience, love, and kindness you would give to someone you care about.
Tip 5: Practice self-care
Practicing self-care can boost your mood and buffer against stress at difficult times such as these. Here is a list of five simple self-care activities you can do from home.
Play music that boosts your mood.
Log onto Spotify and create a playlist that has all your favourite songs. You could make a group playlist and get your friends to add their favourite songs as well. If you want to get fancy, you could create several playlists for different moods/vibes (e.g., sunny day, feeling joyful, etc.).
Cultivate a relaxation practice.
Our nervous systems can be thrown out of balance at times like these due to increased stress. Therefore, calming methods such as deep breathing, meditation, and yoga can help get you back into a state of equilibrium. A little goes a long way, even pausing for a moment while reading this and taking three deep breaths can significantly boost wellbeing. So start small, build your mindfulness practice up, and notice an array of benefits!
Learn something new.
Do you want to learn to paint watercolor landscapes or play a musical instrument? Now is a perfect time to get going. Suppose you want to learn a new language. In that case, Duolingo is a fantastic free language learning program you can access from your computer or phone. YouTube has excellent free tutorials for pretty much everything online! Go and explore!
Make a home-cooked meal.
Good nutrition is essential, and there is nothing better than a delicious, healthy home-cooked meal during stressful times- particularly if you've cooked it yourself! Ask family and friends for their favourite recipes, or check out your favourite chef's free recipes online to get inspired!
Watch or read something uplifting.
In moments like this, a little distraction can be a positive thing. Watch something you consider to be uplifting to help detach yourself from what's happening in the world. YouTube has a great selection of feel-good videos. If you're more interested in reading, go to your bookshelf and pick an old favourite or complete that book you never got to finish! If you don't have physical books, e-books and apps like audible are a great choice.
Cultivating small changes can help you find a sense of balance as you move through different phases of the pandemic. If you need some extra support talking to a trained therapist about your problems and worries will help. Fettle provides online therapy in Ireland.
To book a session with one of our qualified psychotherapists, visit our directory at www.fettle.ie