5 Ways To Manage Stress & Anxiety Right Now
5 Resources for Managing Anxiety & Depression Right Now
A recent survey of 24,000 people conducted by the U.S. Census found that 24% of respondents reported symptoms of major depressive disorder, and 30% reported symptoms of generalized anxiety disorder. These percentages are nearly double those reported in 2014, and speak to an alarming increase in mental health symptoms among children, teens and adults this year.*
The Covid-19 pandemic, coupled with the economic downturn, political/social unrest, and an upheaval of our normal daily routines have led many people to struggle with very real mental health challenges. This is compounded by the fact that many of our ‘go to’ de-stressing activities such as going to the gym or yoga, dining out, socializing with friends, and vacationing are no longer available to us, or are difficult to enjoy as we once did.
The following are a list of free or low-cost resources to help manage symptoms of anxiety and depression during the pandemic. While professional treatment (therapy/psychiatry referral) is always recommended to manage serious mental health challenges, the following resources can be an additional support for managing mild-to-moderate stress, anxiety and depression:
Engage your senses
In pre-pandemic times, we were exposed to a myriad of sensory stimulation (sights, sounds, smells, touch, etc.) throughout the day. Working or learning from home has led many of us to spend our day in a sensory vacuum, with less to engage and stimulate our minds and bodies (coupled with eye-strain from screens). To help counter this lack of stimulation, take time each day to go out in nature and make yourself aware of the sights, sounds, and smells around you. Make use of bike trails, nature paths and reserves if you have access to them. Invest in weather-proof gear (rain-proof and warmer clothing) to make sure you can continue to get outside/nature time as the fall and winter approach.
2. Enhance your work station
Make sure that there is plenty of natural light at your workspace, and try to add items to your space that stimulate your ‘other’ senses such as essential oils/candles (smell), glass beads, smooth rocks or sand in a dish (touch), and crunchy snacks such as apples and nuts (taste, sound). Put up pictures of pleasant images or memories, and make sure to give your eyes a break from the screen every hour. Adding plants nearby is a great way to bring nature to you, and some people find that rotating in a ‘yoga’ or ‘wobbly’ ball to sit on throughout periods of their day can assist with sensory engagement (touch, movement).
3. Find your mindfulness tool
Mindfulness means bringing awareness to the present moment. With fear and uncertainty lurking in our past and future, being present in the moment has never been more important. ‘Youtube’ is a great resource for free mindfulness videos. Try searching Guided Meditation, Progressive Muscle Relaxation, or Visualization. For kids, try the Go Noodle relaxation/meditation videos. Find one that you like, and make sure to practice it regularly. For those with music subscription services such as Spotify, search for Relaxing Sounds or Sounds of Water. To reap some of the benefits of EMDR therapy (a therapeutic technique that replicates bilateral stimulation to the brain in order to calm the nervous system), try an EMDR playlist. Finally, apps like Headspace, which require a monthly subscription, provide wonderful guided meditations, many of which are tailored to specific symptoms such as anxiety, depression, or anger management.
4. Respect your limits
In a matter of about six months, the world has changed rapidly. It’s understandable that many of us may not be operating at the same level as we were before. Be cognizant of your energy levels, and as you feel your energy deplete, take small breaks. Find the activities that ‘fill you up’ such as taking a 5 minute break to stare out the window, make some tea, or take some deep stretches. Try to stay off the screen during breaks. Do these things as often as needed, even if it goes against your previous notions of what a work day ‘should’ look like. Taking multiple mini-breaks throughout the day is more helpful than pushing yourself to complete 8 hours of work in one sitting and then feeling exhausted. Finally, make sure to limit exposure to ‘negative’ media, including social media posts. Take occasional day-long hiatuses from news and social media, and in general limit news to once per day. In order to make this easier, try turning off notifications for news and social media so that you aren’t tempted to check-in.
5. Free or low cost therapy
Many major insurance companies are actually waving cost-sharing for therapy and other mental health services during the Pandemic. In an effort to decrease barriers for individuals seeking mental health support, large insurance companies including Blue Cross Blue Shield and Aetna are temporarily eliminating co-pays and even deductibles for some insurance-carriers. Call the number on the back of your insurance card to find out if this benefit applies to you. If so, it could mean that therapy is free, or at a reduced cost. For those who do not have insurance, some therapists offer reduced cost or sliding scale services.
If you find that your mental health symptoms continue or get worse, don’t hesitate to reach out to a professional for some additional support.
Source: *https://www.cdc.gov/nchs/covid19/pulse/mental-health.htm