Managing Fear and Anxiety During a Crisis
/Managing Fear & Anxiety During a Crisis
Photo by Hailey Reed on Unsplash.
Many of my clients have reached out for additional support during this time of global crisis. For that reason, I wanted to provide some suggestions for managing fear and anxiety during a crisis. While we are all sharing in the collective experience of the COVID-19 pandemic, global or local crises can exacerbate previous and co-existing fears and anxieties.
As trauma is one of my specialties, many of my clients are currently in the process of opening up past emotional wounds; a process that is already emotionally taxing in the best circumstances. For some, these emotions override their emotions related to the global crisis. For others, they add to it like a snowball effect.
As we take precautions to prevent the spread of the virus, including social distancing, many clients are experiencing increased feelings of isolation, abandonment, hopelessness, and loss of control. Others are consumed by fears of financial instability or losing loved ones. Still others are fearful for their own safety due to pre-existing, sometimes life threatening, medical conditions.
All of these emotional reactions are completely normal reactions to an abnormal event. A global pandemic is an abnormal event. Such events have the potential to become traumatic and it is critical that we respond to our emotions in a way that minimizes the risk of traumatization.
Trauma is a loss of control. When we don’t feel in control of our well-being, our safety, our bodies, or our future, we are experiencing trauma. The earlier we respond and receive proper treatment for trauma the better the outcome.
It is my hope that we as a community will be able to prevent significant trauma from occurring as a result of this pandemic. As we continue to work together to respond to this crisis, it is critical that we take the necessary precautions to not only protect ourselves physically but mentally as well.
I’ve put together a few suggestions for managing fear and anxiety during a crisis and a few other helpful resources.
1. Breathe & get fresh air. A number of clients with Apple watches have noted that they are getting more frequent reminders “to breathe” throughout the day. Anxiety causes us to take more rapid and shallow breaths without any conscious thought. Slowing your breath and making a conscious effort to fill your lungs with clean fresh air can signal to your mind that there is nothing to be fearful of. A deep breathing exercise can be found here.
2. Focus on what you can control. It is very easy to get caught up in the panic and anxiety that surrounds us. From our inboxes and media to our family and friends, we are being flooded with information that is likely triggering your anxiety. In those moments ask yourself if the thing you are worried about is within your control. If not, try to identify something that is.
For example, if your anxiety is triggered by fears about loss of income and upcoming expenses, you may not be able to control the financial loss that you will experience but you may be able to find solutions to minimize the stress of upcoming expenses. In this example, you could focus your energy on reviewing your budget, contacting your bank, or service providers to request leniency, late payment forgiveness, or postponing payments. Identifying possible solutions can increase your sense of control and minimize the risk of trauma.
3. Reach out for support or offer support. We’re all in this together and many people are either willing to help or need help during this time. If you are struggling to manage your fears and anxieties, talking to someone you trust can help. Communicate clearly what it is that you need from that person and know that you are not a burden on others. Even if you are experiencing your own fears and anxieties, directing your focus toward helping others can take our mind away from ruminating thoughts and help us to feel more connected, empowered, and optimistic about the future.
Be mindful not to overextend yourself, if that is your typical pattern of behaviour, and remember that support comes in many forms. Even small acts of service can have a big impact in these unusual circumstances.
4. Participate in healthy distractions. It’s okay to turn off your social media or the news and tune everything out for a while. In fact, I’d highly recommend it. Seek out the information you need from reputable sources like the World Health Organization or Alberta Health and take a break from the rest.
Focus your energy on the things you enjoy for at least an hour a day (more if you are in self-isolation). Exercise, meditation, reading, watching entertaining movies or television, spending time with pets or children, going for a walk, and listening to music or podcasts can all be healthy distractions.
5. Practice visualization and meditation. Our minds and bodies are deeply connected, and the power of visualization and meditation cannot be overstated. It does take practice to get the hang of it but even a few minutes of visualization and meditation can have a significant impact on our physical and mental health.
If you are feeling overwhelmed by others emotions, I recommend visualizing a bubble of protection around you or a glass wall between you and others that prevents their emotions from crossing over to your side when you are talking to them.
Practising love and kindness meditations, sending love and healing to those that need it or those you are worried about, can again help us to gain a sense of control, empowerment, hopefulness and optimism.
Here are a couple of meditations you might wish to explore on your own:
White light visualization meditation
6. Develop a mantra. A mantra is a simple phrase or statement that helps to centre you and challenge negative thinking that can contribute to anxiety or fear. These mantras often demonstrate self-compassion and are most effective when we believe that the statement is true.
One of the mantras that I use frequently is, “I’m doing my best and my best is enough.” Develop your own mantra, write it down where you will see it and repeat it to yourself when you are experiencing fear and anxiety.
7. Remember the challenges you’ve overcome in the past. Recalling past challenges that we were able to overcome can help keep things in perspective and be a good reminder of what we are capable of. Afterall, trauma is part of the human experience. It is unavoidable but it also helps build resilience. Take time to remember how you felt during a previous crisis, how you overcame it and what lessons you learned from that experience.
8. Reflect on your contribution to the solution. It is helpful to realize that in small ways, each of us is contributing to the health and safety of others. That sense of helping others can also help us to feel connected and worthy.
Practice these strategies daily and seek out professional help if you are unable to manage your emotions on your own.
Additional Resources:
Managing Stress and Anxiety Related to Covid-19