Anxiety

Mental Health and Covid-19

A journalist friend recently emailed me some questions for a piece he is writing on mental health and Covid-19. He wanted to explore the importance of positivity during quarantine. I thought I’d share his questions and my answers here.

image.png

Why is it important to stay optimistic during difficult times? 

 Well I’m not sure that it is important to focus solely on optimism. In fact I think that approach may backfire as it doesn’t leave room for all the other emotions that may be present.

We know that these are strange and unprecedented times, which means we don’t have a blueprint for how to navigate them. 

There is a lot of unknowns and human beings are by and large uncomfortable with uncertainty.

Some psychotherapists have likened this experience as a time of collective and individual grief. 

We may be grieving normalcy, we may be grieving the ability to plan ahead and or grieving for an unknown future.

 I’m not sure whether it is important to only focus on optimism as a way of coping with this experience.

 Many people are confused and overwhelmed by contrasting emotions. They may feel angry one moment and sad the next; they may have moments of acceptance followed by anxiety and denial. 

 I think what is important is giving ourselves permission to experience and express all emotions without shame or expectations. 

Afterall it is only through knowing and accepting our emotions that we can begin to find some peace with them.

 In saying this it’s important to point out that not everyone expresses emotions in the same way and not everyone is ready to express them at the same time. 

Some may benefit from talking to a friend or a therapist right away while others may be better able to access their emotions through creativity like making music, dancing or drawing before being able to talk through their experiences.

 What are some healthy ways of coping with negative thoughts?

 In cognitive behavioural therapy we learn to look at the difference between helpful or unhelpful thoughts and to look for distortions and rigidity in thought patterns. 

Look for whether thoughts seem black and white, all or nothing, catastrophizing or fortune telling. Ask yourself what evidence you have for or against a thought. 

Think of yourself as going to court with that thought. Then you might try seeing what it’s like to give yourself an alternative or a more balanced thought to see how that might feel better.

 Trance work like hypnosis can also be helpful in processing some emotions or triggers that may not be readily accessible through talking or conscious exploration alone.

 What are some mental health tips for surviving this isolation phase?

 I would say to become curious about the things that used to bring you joy. What used to help you feel good and what elements of those experiences do you still have access to today? 

If it was a fitness or yoga class with a friend maybe you plan to use an app at the same time and chat about it afterwards. If it was a certain restaurant perhaps finding ways of cooking similar dishes at home. If it was your regular appointments at the salon, maybe ways of having a spa experience at home. Finding some small ways of maintaining routines you used to find comfort in.

 Another important tip is that we are all increasingly relying on the internet to feel connected but that recent studies show a direct correlation between our happiness levels and internet use. One particular study has shown over 4 hours a day on social media can have very negative impact on our health and wellbeing.

Obviously it is difficult to curb our use during this period of time, but my suggestion would be to check in with ourselves about what we are seeking when we reach for our devices and whether that need is actually being met online and whether it could be better met offline.

ANXIETY RELIEF PLAN

Stress and Anxiety are now a normal part of our everyday vocabulary. Some of us suffer from it more than others, but regardless of how much we suffer from it, most of us wish we had less of it.

Although there can be many reasons for symptoms of anxiety, some physical, some emotional, some interpersonal, when we feel it, we often want relief as quickly as possible.

At Aim Counselling and Hypnotherapy, we see clients who experience various forms of stress and anxiety; and although every client is unique and our approach is tailored for each individual, there are a few simple things we can recommend between sessions that can be helpful for a great deal of people. 

Here are a few strategies that can help next time you or a love one feels overwhelmed.

1.Exercise:  You know it helps. You've been told a million times and although this can be a tricky one for those who don't see themselves as athletic, it's an old cliche for a reason. There is amble support for the positive effects of exercise on our emotional wellbeing. Exercise can be as simple as taking a walk around the block, boing for a bike ride, planning a weekly hike, a walk along the seawall or getting into a fitness program that works for you. Making sure to chose something that you enjoy and works for you is key, because even increasing exercise a little bit can be a big help with symptoms of anxiety.

2.Magnesium: There is some evidence for the effects of Magnesium on lovering symptoms of anxiety. It may be worth looking into or speaking to a doctor or dietician about incorporating into your daily vitamins.

3. Improving your nutrition and gut bacteria: Our moods are more connected to our guts than we ever imagined. There is research supporting these claims and if you are suffering from low mood or symptoms of anxiety it may be worth checking out whether your body is accurately nourished.

4. Distracting your senses: Music, Dancing, Aromatherapy, Relaxing and tensing your muscles. All there ways of stimulating your senses may be helpful if you are experiencing a bout of anxiety. Basically anything to get you out of your head and into your body,

5. Having a plan: Things are less scary when we have a plans and feel a sense of control. Consider writing out a plan of things to do or people to call next time you feel a sense of overwhelm. Being prepared can be very helpful for reducing anxious symptoms

6. Journalling: Writing out your thoughts may help you to feel a bit more grounded. Don't worry about what your writing or how it looks, jut write to get it all out. Giving yourself a moment to externalize your thoughts and to look at what is bothering you may help you organize and moderate your thoughts which may help calm you.

7. Mindfulness: Practicing mindfulness, relaxation,meditation, tapping or self hypnosis can all be very helpful for anyone suffering from stress or anxiety.

Lastly tuning into yourself and remembering you are a wonderfully unique and nuanced individual and that feelings are always shifting and flowing. Remind yourself of what has helped you cope in the past and that you are more capable than you may feel in that very moment.

At Aim Counselling and Hypnotherapy we help hundreds of clients find helpful coping strategies to manage and lower their symptoms of anxiety and stress. Seeking support can be a great relief and a step towards a fuller and happier life.