Managing Anxiety & COVID19

drschatz.ca
Oct 8, 2020
2 min read

During these times of public uncertainty, there are resources that can help. One such resource is the Bounce Back Program from the Canadian Mental Health Association (CMHA).

Bounce Back supports people living in Ontario who may be dealing with mild-to- moderate anxiety or depression, or who are feeling low, stressed, worried, irritable or angry.

You can access Bounce Back over the phone and online.

The following tips were created to help reduce anxiety, stress and worry during the pandemic.

10 things you can do right now to reduce anxiety, 10 stress, worry related to COVID-19

1. Manage Your News Consumption

Only read, watch or listen to news when you want to. Turn off push notifications on your phone and set aside only an hour per day to stay informed from credible,

balanced sources (such as

The Canadian Public Health

Association)

2. Keep Things in Perspective

Considering the level of attention and seriousness being paid to the pandemic, it’s normal to feel anxious. Try not to avoid, ignore or suppress anxious thoughts. Instead, be aware of your anxiety and challenge your thoughts that may be

extreme or unhelpful.

3. Stay Socially Connected

While you can’t be together physically, connect with friends and family by phone, text and video applications like FaceTime, Skype or Zoom.

4. Do Something Good or Helpful

Research shows that doing things for others strengthens our #mentalhealth. Check on your neighbours, elderly parents and friends to see if they need help picking up groceries, medications

and other important

household items.

5. Stay Connected with the Outdoors

If you’re not required to self-isolate for 14 days, consider going outside for a walk, run or bike ride to enjoy the scenery and fresh air. Be sure to stay two metres away from others and consider

going out at offpeak

hours (early morning, late

evening) to avoid

crowds

6. Keep your Routines

Routines can help reduce mental fatigue. Getting up at your usual time, showering and getting dressed as you normally would for work can be helpful. Eating healthy, drinking water and getting plenty of sleep are also

important factors.

7. Get Moving

Continue to exercise or do the things you would typically do to support your health and be sure to use caution and follow health and safety guidelines while doing them. Instead of going to the gym, check out some exercise videos online.

Housework, walking up and down stairs, and outdoor activities like raking leaves, cleaning the yard, or prepping the garden are also sources of physical activity

8. Practice Relaxation Techniques

Practice mindfulness, meditation or yoga to help you stay grounded and focused when you begin to feel stress and worry in your body, like shortness of breath and

tightening in the

chest.

Some ideas include keeping a gratitude journal, doing deep breathing exercises, or using grounding exercises to help you focus on things in the present so you feel safe.