Ugh….. COVID-19….. so over it already & the feelings of depression, anxiety and panic at times. If you are anywhere in the world reading this, I know you know what I’m talking about. Here in Clearwater, Florida, I am in week 3 of self-isolating or actually now under a stay at home order.
After speaking to many clients during counseling sessions as well as my own feelings, I understand the feelings of more depression, more anxiety and downright panic feelings at times when we go outside or to the grocery store as the pandemic continues to go on.
I would like to share some tips that may help with coping with those feelings.
Increased Depressed Thoughts
- Remind yourself this pandemic will end at some point & it’s ok to not be ok right now. But at the end of the day, they (governments) are working on it.
- Find 3 things you are grateful for right now as you are reading this post
- Get re-connected to hobbies you used to enjoy
- Limit your exposure to the media
- Avoid alcohol. Drinking alcohol (a depressant) will make you feel more depressed
Increased Anxious Thoughts
- Try mediation and focusing on your breath – not the news, not the anxious thoughts but only relaxing your body as much as you can and becoming completely aware of your breath. If other thoughts come in, that’s ok but catch them & redirect yourself just back to relaxing your actual body & focusing on your breath.
- Brush your dog or cat – spending time with a pet has a calming effect on a person (you know I’m right – I’m a doggie person) plus your pet will love the attention you are giving him or her
- Remind yourself that feelings are not facts – stop getting stuck in the “what if” thoughts. These are cognitive distortions or thinking errors
Increased Paranoid/Panic Thoughts
- Remind yourself that panic thoughts are born out of overthinking (another cognitive distortion/thinking error)
- Try to lay down & do some deep breathing repeating “I am safe here. I am ok here. This will end.”
- Limit your exposure to the media. Remember panic breeds panic. Watching news story after news story about how many people have died from the virus in your area or people fighting over supplies like toilet paper or food will create an uncertainty in you which will make you feel more panicked.
These are some simple tips that may help you cope with feelings that are overwhelming like depression and anxiety. However, remember that there is always someone to talk to even if you feel you cannot talk to your family.
Counselors all over the country and the world for that matter are available and ready to help. They may not be in the office right now but can do online counseling. I’ve found it just as effective as in the office. So you may want to consider that.
Also most counselors are offering very low session fees during the pandemic so check it out. Go to https://www.psychologytoday.com/us to help you search for one in your area.
If you are struggling, please feel free to reach out to me at cdathey9@gmail.com or if you would like to book a session go to https://cindythecounselor.com/book-a-session/ I offer a sliding scale that will work for everyone.
Remember we are all in this together and if you are struggling, please reach out.
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