e.m.claytor

Since Covid-19 has hit heavily in the United States in the last month, I (and many others) have had an unbelievable spike in anxiety.  Honestly, it’s some of the most intrusive anxiety I’ve experienced in many years, so I’m finding myself returning to the tools that I’ve used in the past personally and tools that I use with clients when counseling.

I want to include some important disclaimers here.  First of all, anxiety is universal.  We almost all have experienced it in some form or another.  But anxiety can have many, many different roots.  It can be due to chemical or hormonal changes, environmental factors (mold, chemicals, etc.), nutrient deficiencies, trauma or crisis, and even delayed reactions to trauma.  In addition, anxiety can result from thought patterns and persistent fears.  It’s important to keep these things in mind.  For example, I experienced extreme anxiety when we were living in the mold house.  This was because the mold was physically affecting my brain.  Simply engaging in some of these tools would not have resolved that underlying issue.

These tools are great, however, for times when it feels like the world is spinning out of control.  They help to pull us out of our heads and our overwhelming thoughts and pull us back into our body where we can be present and have a better sense of control. 

They also serve to mitigate the feeling of fight or flight (sympathetic nervous system response) that we’ve been dealing with due to literally being threatened by this virus and seeing the panic all around us.  Please recognize that staying in a state of fight or flight with no option to flee or fight often results in a “freeze” reaction.  This may lead to a feeling of paralysis because we feel so out of control and scared for our lives.  I feel like many times this last week I’ve simply zoned out and been unable to do anything for being overwhelmed and out of control. Often, the best solution in this scenario is to get your body moving. Jumping jacks. Run. Scream. Push-up challenge. Yoga is always a great solution.

Helping your cells and your body feel a sense of safety in the midst of this is highly important as stress lowers your immune response.  Fortunately, we absolutely can help our bodies feel safer using some of these tools.  They will help activate your parasympathetic nervous system which will allow your body to repair, rest, and digest – and these are essential in being able to fight off illness.  Note that doing these things daily and long term will be far more effective than simply using them in the moment.

First: Be aware of what anxiety feels like for you, so that you will be able to recognize when the anxiety hits.  Is it a series of thoughts?  Is it an elevated heart rate or difficulty breathing?  It could be sweating, pacing, withdrawing, turning to a particular substance or distraction.  Being able to recognize when you feel anxious is an important first step (and, yes, I realize this seems obvious! But sometimes anxiety can simmer under the surface).

Second: Rate your anxiety on a scale of 0-10.  If 10 is the worst anxiety ever, and 0 is no anxiety at all, how would you rate it in the moment?  Using this scale will help you recognize when it raises and lowers and can help give you a sense of control.  For example, if you realize you are anxious at a level 7, then you engage in deep breathing, you may notice it lowers to a 2 or 3 which may feel more manageable. 

Third: Find your coping skills.  This is really where the practical tools begin.  There are many ways to effectively and safely help lower the anxiety you feel to a manageable level. Here are just a few that I consider first-aid tools – things you can use in the moment.

Grounding Techniques:

• • Notice 3 things in the room that are red, blue, green, orange, etc.
  • Draw your attention to your body. Rub your arms, notice what your feet feel like in your shoes, notice where in your body you feel the anxiety.

Deep Breathing:

• • Deep breathing has been proven to counteract the physical effects of anxiety by creating a relaxation response in the body.
  • Research has shown that extending your exhale longer than your inhale activates the part of your brain that calms the body.
  • Breathe in through your nose to your own count of 4. Hold for 7 seconds. Then breathe out through your mouth like blowing a bubble to the count of 8.

Guided Relaxation:

• • • This can calm the body and may have long-term effects if done consistently.
    • Search for audio files, apps or initiate this yourself once you’re familiar with it.

Fourth: Notice your thoughts. This is important.  Your brain doesn’t know the difference between a real or an imagined threat – so when our minds tell us we’re in danger or we feel like we’re being judged, our brains react as if it is threatened and we feel anxious.  AFFIRMATIONS can help by restructuring our thoughts to better cope with our anxiety in the future.  Find an affirmation that works for you and repeat it to yourself or write it down every day. 

A note about affirmations: To use affirmations, it’s important to make them believable.  So, reword them if needed.  Affirmations should be positive and present-focused.  An example might be “I am calm and centered.”  But if this feels completely untrue, then it doesn’t do you any good.  To make it believable, you might change it to “I am becoming calm and centered.” 

I’ve included a list of affirmations that may be useful during this time.  Choose 1-3 that feel helpful to you.  Reword them if needed.  Print them. Cut them out. Write them on sticky notes.  Repeat them as needed.  You might even say, “Even though I feel out of control and terrified, I am safe in this moment.” Or “Even though I am scared, I am becoming calm and centered.” I don’t believe denial in any form is healthy.  Recognize the emotions you feel in the moment, capture those spiraling thoughts, and replace them with believable, empowering affirmations. 

I have included a handout that I have used with clients individually and in groups. Feel free to print these out, save them, and use as needed. Counselors, please feel free to use these in practice with clients. This handout includes the information I’ve listed here as well as a visualization exercise.

I will continue to post tools that I think might be helpful during this time. I am going through my files because I need this right now, and my guess is that many of us could use some extra tools during such an intense season.

I will end this with a note to anyone experience significant and debilitating anxiety – please seek out support from a counselor if needed.  These are tools that can absolutely help, but as I mentioned in the first section, anxiety can have numerous roots and underlying causes.  Reach out to someone who will help support you and empower you.  Contact the suicide hotline if needed – this is a 24 hour confidential crisis line where you can talk to someone to help you in an overwhelming moment.  They can also refer you to local agencies if needed.

National Suicide Prevention Lifeline: 1-800-273-8255

Practical Tips for Managing Anxiety PDF

Affirmations PDF