Aside from the pandemic itself, the accompanying stress has become a serious issue for many. This stress has emerged as another challenge we need to confront individually, with studies indicating a significant rise in anxiety, depression, and stress levels during the COVID-19 pandemic due to uncertainty and isolation factors [5].
Anxiety can escalate quickly, and it's crucial for us to remain calm and address the situation as effectively as we can. Here are some helpful tips to assist you in navigating these challenging times.
Understand the Situation and Know What to Do
Managing anxiety takes a bit of reflection. Consider these questions:
- What physical changes do you notice when you're anxious?
- How stressed do you feel?
- What are your biggest fears in this context?
- How do you usually cope with worry?
If your anxiety spikes in response to the frightening coronavirus situation, concentrate on what strategies work best for you as an individual. Research shows that the pandemic has exacerbated anxiety disorders, leading to a deterioration in mental health for many [2]. Everyone has different ways of handling things based on their mindset.
1. Things You Should Do
Spend quality time with family or housemates. Stay connected with friends and loved ones through texts, calls, or video chats. Maintaining these connections can help mitigate feelings of isolation, which have been linked to increased anxiety and stress during the pandemic [1].
Always seek medical updates from trustworthy sources, and steer clear of misleading information. The importance of accurate information cannot be overstated, as misinformation can contribute to anxiety and stress [4].
2. Things You Shouldn't Do
Avoid overwhelming yourself with excessive information. This can heighten your anxiety and worsen your outlook. Ensure you receive timely news from verified sources, but you don't need to search for coronavirus updates constantly; doing so can increase your stress levels, as noted in studies highlighting the psychological impact of constant media exposure [3].
Here Are a Few Techniques That Can Help You Relax:
Yoga: If you've been thinking about trying yoga, now might be the perfect time. You don't need to jump into complex poses; even basic practices can enhance your strength and flexibility, contributing to improved mental health by reducing anxiety levels [1].
Meditation: This is a straightforward method to calm your mind. It can help redirect distracting thoughts and enhance your focus, with research suggesting that mindfulness practices can significantly reduce anxiety and stress [3].
Controlled Breathing: Practicing controlled breathing has proven effective in reducing stress, enhancing immunity, and boosting alertness. Take a deep breath, allowing your stomach to expand. Hold it for a few seconds, then slowly release it while counting to five. Repeat this 4 to 5 times to soothe your nerves. Such techniques can be vital in managing acute anxiety during stressful situations.
If you're looking for additional support, consider engaging in an online doctor consultation for personalized guidance from an AI doctor. You can easily chat with a doctor online or connect with an online AI doctor to address your concerns and find effective ways to manage anxiety.
References:
- Jordan Escorcia-Del Chiaro, Ivan Lozada-Martinez, Luis Moscote-Salazar. Anxiety, depression, and stress in response to the coronavirus disease-19 pandemic.. PubMed. 2022.
- Mehmet Celik, Yusuf Yilmaz, Ali Karagoz, Muzaffer Kahyaoglu, Ender Ozgun Cakmak, Ayhan Kup, Fatma Betül Celik, Ahmet Karaduman, Seyhmus Kulahcioglu, Servet Izci, Cetin Gecmen, Mustafa Caliskan. Anxiety Disorder Associated with the COVID-19 Pandemic Causes Deterioration of Blood Pressure Control in Primary Hypertensive Patients.. PubMed. 2021.
- Amita Kumari, Afreen Begum H Itagi, Charushila A Rukadikar, Amudharaj D, Bijaya N Naik, Ayesha Juhi, Sunil Naik, Satish P Dipankar. Effect of COVID-19 on Stress and Biomarkers: An Exploratory Cross-Sectional Study.. PubMed. 2023.
- Evangeline Gardiner, Amanda Baumgart, Allison Tong, Julian H Elliott, Luciano Cesar Azevedo, Andrew Bersten, Lilia Cervantes, Derek P Chew, Yeoungjee Cho, Sally Crowe, Ivor S Douglas, Nicole Evangelidis, Ella Flemyng, Peter Horby, Martin Howell, Jaehee Lee, Eduardo Lorca, Deena Lynch, John C Marshall, Andrea Matus Gonzalez, Anne McKenzie, Karine Manera, Sangeeta Mehta, Mervyn Mer, Andrew Conway Morris, Saad Nseir, Pedro Povoa, Mark Reid, Yasser Sakr, Ning Shen, Alan R Smyth, Tom Snelling, Giovanni F M Strippoli, Armando Teixeira-Pinto, Antoni Torres, Andrea K Viecelli, Steve Webb, Paula R Williamson, Laila Woc-Colburn, Junhua Zhang, Jonathan C Craig. Perspectives of patients, family members, health professionals and the public on the impact of COVID-19 on mental health.. PubMed. 2022.
- Syed Mustafa Ali Shah, Danish Mohammad, Muhammad Fazal Hussain Qureshi, Mohammad Zain Abbas, Sameeha Aleem. Prevalence, Psychological Responses and Associated Correlates of Depression, Anxiety and Stress in a Global Population, During the Coronavirus Disease (COVID-19) Pandemic.. PubMed. 2021.