How Can I Cope with Anxiety?
Prior to the current global pandemic, mental health struggles were on the rise for people of all ages and backgrounds. Since our lives were turned upside down, the rate of mental health struggles has grown at an alarming rate. There’s a mental health epidemic present within this global pandemic that’s not being addressed nearly enough. With many changes happening quickly, an influx of negative news content, remaining in isolation from friends and family, and the consistent fear of contracting coronavirus, anxiety and depression rates have spiked. Many of us have found ourselves in the position of not only taking care of ourselves but supporting others as well. Continuing to work long hours, manage households, stay in touch with loved ones and simply function is not sustainable if we don’t implement strategies to manage our anxiety and mood. It’s important to normalize utilizing coping mechanisms for ourselves, loved ones and peers. We can’t take care of others if we aren’t taking care of ourselves.
The first thing to acknowledge is ensuring we’re covering the basics. Sleep, food and movement are all necessary to managing anxiety and depression. Find an amount of sleep that works for you and stick to it. Getting enough sleep is a non-negotiable when it comes to mental health. It’s a platform that allows other coping skills to be affective. Same goes for food. Eating foods that nourish and fuel your body is vital to feeling both mentally and physically healthy. When we eat foods that aren’t good for us, we feel groggy and sluggish which then impacts our mood. Lastly, moving our bodies releases endorphins and serotonin and helps us to feel more physically healthy. When we feel physically healthy, we feel more mentally healthy. Moving keeps us busy, improves our mood and helps us achieve better sleep. Simply stretching for a short period of time or going for a quick walk can completely shift how we feel that day.
It’s incredibly important to be aware of the content we’re consuming. From where I’m sitting, I can see two phones, a computer and a television. That’s an immense amount of sensory input I’m able to consume all at the same time. Whether we’re scrolling on social media apps, watching the news, or reading articles, the content we’re viewing is immensely impact on our anxiety levels and mood. Bring awareness to how you feel when viewing certain things. If a specific Instagram account makes you feel negatively about yourself, unfollow them. If getting news alerts spikes your anxiety, turn them off. Then, take it a step farther and seek out positive content. Follow social media accounts that make you feel good. Watch shows that make you laugh. Read articles that give you hope. We are in charge of what we consume. Make sure it’s positive.
Routines and structure are largely lacking as a result of working from home. Many of us roll out of bed right over to our computer. We continue to check our email at night doing random tasks here and there. Because we constantly have access to work, we never fully feel “done”. Without the built-in structure of commuting to and from work, having a designated location for work that’s separate from home, work and rest bleed into one another. Humans thrive off of structure and routine. Because one is no longer implemented for us, it’s our responsibility to create one for ourselves. Having a morning routine and evening routine that marks the beginning and end of the workday is immensely helpful in establishing and enforcing necessary boundaries.
Overworking and feeling exhausted has become glorified in our society. While it’s difficult to break the routine of the daily grind, setting boundaries with work is incredibly important for our mental health. Setting small, attainable goals is very helpful to enforcing these boundaries and preventing ourselves from becoming overwhelmed. While setting big goals may feel motivating, it can also feel daunting causing us to stop before we even get started. Breaking bigger goals down into smaller, actionable steps allows us to tackle one thing at a time. It also makes us aware of the progress we’re making along the way which can encourage us to move forward. Once we’ve broken goals down into smaller steps, it’s important to set reasonable expectations for what we can accomplish each day. Overworking leads to burnout. Tackling small, attainable goals leads to success.
While there are many ways we can work to cope with anxiety, depression and low mood, the ideas above are a great place to start. These steps are great building blocks to create a solid foundation for a more mentally healthy lifestyle. If you’re looking for more personalized, unique coping skills reaching out to a therapist is a great next step.
Sydney Gideon, LCSW
About the Author
Sydney Gideon, LCSW is a clinical social worker specializing in trauma & PTSD, anxiety, depression, and adjustment disorder. She incorporates EMDR, CBT, and Trauma-Informed Therapy into her treatment. Read more about Sydney here.
