“Many started showing signs of anxiety and depression. Here are seven ways to manage anxiety that you can easily start applying right away”
We’ve been going through some strange times. Our lives came to a sudden halt and everything’s been turned upside down. We’ve been expected to adapt quickly, continue with our daily activities under new conditions, as well as take on roles we’re not used to having.
Families with children were suddenly told to take on the role of a 24/7 carer and teacher without any outside support. It’s challenging because we’ve always been told it takes a village to raise a child. Those working had to continue their job at home, maybe with children around too. Some had their place of work closed down for an uncertain period of time. Vulnerable persons became entrapped in their houses and possibly even received support from loved ones remotely due to social distancing regulations.
On top of all this, we’re given daily updates on the spread of the virus and how it’s affecting those afflicted. We’ve been following deaths of covid patients in Malta and abroad.
It’s little wonder these last few months have taken a toll on the best of us. It’s a period that brought us face-to-face with our mortality. We also had to look closely at our life and the meaning we’re giving it. Many started showing signs of anxiety and depression.
You might be wondering what ways to manage anxiety you can apply. Here are seven simple ways:
1) Grounding
When you feel your anxiety rising, you might notice your heart beating fast, your breathing becoming irregular and you might also feel dizzy. Sit down on a chair and plant your feet on the ground. Try to name:
5 things you can see,
4 things you can feel,
3 things you can hear,
2 things you can smell and
1 thing you can taste.
This will help you return to the present.
2) Breathing exercises
Close your eyes and take in a deep breath through your nose. Let it out slowly through your mouth. Feel the air entering your nose and leaving your chest and mouth. If your mind wanders away, bring it back to your breathing. Continue for five minutes or until you feel better.
3) Acceptance
Accepting your worries is easier said than done. However, keep one thing in mind:
You only have control over yourself.
Worried about your son working in healthcare? There’s nothing you can do about it. Anxious about dying covid patients? It’s out of your control. Feeling tense every time you need to go to the supermarket, even if you wear a mask correctly, carry a sanitiser and wipe down all groceries when you return? You’re doing your bit, there’s nothing else you can do.
When you’re anxious about something, assess which actions are within your power to carry out. But you can’t change someone else’s mind or force them do something they don’t want to do. Then, you’ll need to be comforted with the fact that you’ve done all you can and leave the rest to chance.
4) Indulge yourself
Plan some time to give yourself a treat. You’ve been working hard and navigating life is never easy. Take a long bath, curl up and read a book, or eat something indulgent. You deserve it. Our brains need this quiet time to recharge and process the day. It helps you get ready to go back to your hectic life.
5) Control media intake
It seems we’re hearing about the pandemic from all quarters: the news, the internet, radio programmes, and more. This can get overwhelming very quickly. If you feel it’s getting too much, dedicate an hour a day to go through the daily news and social media feed. Some apps and mobile settings will help you stick to the time you set yourself.
6) Open up
Talk to a trusted friend or relative. Discussing our daily toils with someone else can be a nourishing experience, leaving you feeling cared for. It can also provide you with a different perspective, letting you address matters in an alternate way.
7) See your GP
If you’ve been trying to resolve anxiety on your own using the above ways to manage anxiety but you’re still not feeling better, it’s time to see your GP. Sometimes, anxiety causes an imbalance in the chemicals in our brains and this needs further intervention. The GP might offer to prescribe medication, or refer you to a psychologist. Sometimes, a review by a psychiatrist may be also necessary. However, you should not keep struggling alone. There is always help at hand.
In 2007, Dr Natalie Psaila read for her MD at the University of Malta. She continued training and obtained her MMCFD and MRCGP (Int) to become a Specialist in Family Medicine in 2013.
