Living through a global pandemic brings with it a whole plethora of difficulties and the need for adaptation.

If you didn’t have anxiety before COVID-19 then chances are you might be experiencing it for the first time.

Fight or flight

You’ve likely heard of the term fight or flight. It’s the response of our sympathetic nervous system to stressful or dangerous situations. When the Neanderthal would come face to face with a saber tooth tiger, the sympathetic nervous system would kick into action. Giving the Neanderthal the option to either flee the danger or fight for their life.

So obviously here in Victoria we aren’t facing too many saber tooth tigers on our morning walk. But stress and perceived danger still exist in our modern society. This sympathetic response becomes over active in people with anxiety disorders.

Anxiety Disorders

Having anxiety before a big exam or an important job interview is quite normal for most people. This does not mean you have an anxiety disorder. An anxiety disorder occurs when you are experiencing anxiety disproportionate to the situation at hand. It begins to affect your ability to function in day to day life due to its frequency and intensity.

Is there anything you can do?

Yes.

COVID-19 has had a huge affect on the mental health of many populations.

You may be experiencing more anxiety than you have ever had, or possibly for the first time ever. As someone who has had anxiety longer than I’ve had the words to describe it, I have a rare advantage in this pandemic. I’m going to share with you what years of managing an anxiety disorder has taught me, so that you can start to manage yours also.

Self management

Here are my top 5 management strategies for day to day anxiety during COVID-19, when things feel overwhelming and chaotic, just focus a on these very basic things.

• Routine: It doesn’t have to be strict. Wake up at a certain time, make your bed, eat, exercise etc.

• Exercise: I cannot explain to you how effective regular exercise is for managing depression and anxiety! The endorphins, the blood circulation, the feeling of accomplishment. Just do it, it works, science says so!

• Breathing: Deep, controlled diaphragmatic breathing. Look up some breathing exercises or speak to your Osteo.

• Sleep: Have good sleep hygiene. Lack of sleep for me is trigger number one for a mental health decline.

• Strategies for panic: These are little management strategies you have up your sleeve for those bad days. As described below.

Strategies for panic

Here are a couple little tools you can use to help calm yourself when you feel panic rising.

• Breath deep into your diaphragm- In for 4 seconds, out for 8 seconds.

Keep going until you feel a sense of calm. Once you are calm try in for 5, out for 10.

• 5 senses– Name 5 things you can see, 4 things you can hear,

3 things you can feel, 2 things you can smell, 1 thing you can taste.

• On a scale of 1 to 10- 10 being the absolute worst thing that could possibly happen in your life

(ie:traumatic death of a loved one) where on this scale would you rate the current situation? It’s likely no where near 10.

This helps you to reduce catastrophising and find calm in perspective.

There is always help out there

Don’t feel as though you have to deal with this on your own.

This means that you don’t have to be an expert in everything! You can get help from someone who is.

You can obtain a mental health care plan through your GP. This entitles you to 10 visits with a mental health practitioner where you can receive a rebate through Medicare. It also means your GP can be updated on your progress and become an important part of your health care team.

Further resources

Applications:

• Calm

• Headspace

• Stop Panic & Anxiety Self Help

• Relax & Rest Guided Meditations

Websites and Phone Numbers:

• Beyond Blue

https://www.beyondblue.org.au/

Ph: 1300 22 4636

• Lifeline Australia

https://www.lifeline.org.au/

Ph: 13 11 14

• R U OK?

https://www.ruok.org.au/