As part of SANE's COVID mental health series, one of our Help Centre counsellors shares their top tips for coping with anxiety.
Does uncertainty make you anxious? If you’re like most people in Australia, you’ve been dealing with uncertainty and change because of COVID. If this has caused you anxiety, you’re not alone. It’s natural to experience challenging emotions during a pandemic! But, if you’re finding you can’t get a break from anxiety, stress and worry, it’s important you have strategies to help you get through.
Anxiety is not 'good' or 'bad'. It's a response that's trying to help you (in it's own frustrating way). The unknown can seem threatening. You might assume the worst when you’re unsure about the future, which will naturally feel scary.
Anxiety is a natural response – and one way that your mind and body tries to prepare you for responding to uncertainty, fear or a sense of danger.
Believe it or not, naming your anxious thoughts and feelings can lessen their intensity. Labelling a feeling helps separate you from it and reminds you it’s not a permanent state. When you’re anxious about the unknown because of COVID-19, you probably feel a whole range of things – it could be a melting pot of fear, disappointment or frustration, just to name a few! Try naming your feelings using a list like this and see if it reduces your anxiety.
The changing nature of restrictions and impacts of COVID mean we’re now living with greater levels of uncertainty.
This can feel overwhelming. Focusing on the ‘here and now’ can be a useful strategy to come back to the present.
Some ways to do this include:
COVID-19 has impacted significantly on our usual routines for things like work, school, and family and social activities. However, it’s important to try to establish some sort of routine where possible.
Routines can give a sense of stability, even in uncertain times. Think about healthy rituals that can structure your day, like:
When living with different levels of restriction during a pandemic, fun and connection can be difficult to come by. But enjoyment and social connection are essential to reducing anxiety. Make sure you get enough of these things, even if they’re as simple as:
How many times have you checked the news, only to feel worse? If you’re reading articles for a sense of safety or reassurance, but feeling more anxious afterwards, it may be good to limit your media intake. You may even choose to take a complete break from news updates, if they’re feeling overwhelming.
Remember, you’ve been through tough times before. Take a moment to write down what got you through these times in your past. Perhaps it was the initial onset of COVID, or maybe it was moving house, taking an exam, or starting to work from home. Think about your strengths and the tools you used to get through those times. Keep this list within reach for when you’re anxious.
Remember that you’re doing the best that you can in challenging times. Try not to judge yourself or compare yourself to how others are coping. Take time to acknowledge what you have achieved – that may be just managing to get through each day!
And lastly, a bonus tip: If you feel overwhelmed, reach out to someone you trust or a service that can support you. The SANE Help Centre is open from Monday to Friday, 10am–10pm AEST. Our team of counsellors are available by phone, web chat and email, so you can comfortably communicate in the way that feels best for you.