Anxiety: Managing During COVID-19
Managing Anxiety
CBT or Cognitive Behaviour Therapy can help with anxiety. It helps us recognize and manage the thinking traps we fall into when we are in an anxious state and the subsequent ill- advised behaviors that follow.
Anxiety becomes a problem when we are vastly overestimating the threat (you still need to listen to Public Health professionals and use those as your guidelines on how to behave).
We overestimate the threat and jump to a conclusion – when we say: “I’m getting it for sure, and my mother is going to then get it and she is going to die”.
This is a trap in how we think – overestimating then jumping to a conclusion.
CBT also helps us to be mindful of some of the behaviors we are doing. Yes, we must absolutely wash our hands and keep that 6 foot or 2 meters distance between others because of the possibility of the virus being in the air. But when we are driven by the fear and threat and go above and beyond that, such as engaging in unhelpful behaviors; like not having any underlying conditions, and not going out at all; or washing our hands until they are cracked and raw. That behaviour creates a bigger problem. In fact you more likely to have a problem because of a break in your skin which allows potential bacteria and viruses to enter your system.
CBT helps with the thoughts that make the perception of risk greater than it actually is, and it modifies the behaviors attached.
At this time of physical isolation and increased care around transmission of the COVID-19 virus, incorporating Structure, Routine and a Problem Solving approach to daily life is very important.
A simple strategy to also help with managing anxiety is to breathe. Slowly, in and out, in and out. Inhale for a count of 7 and exhale for a count of 11 and repeat.
Everyone is affected by this new pandemic. You are not alone. Everyone is going through something right now. We are all in this together.
If you are struggling and need additional support contact or email thompsontherapy@hotmail.ca or another mental health provider.
Check out https://www.anxietycanada.com/ for additional resources.
