|We all need effective ways to manage anxiety. Facing a pandemic and conflicting views of how to manage life create some degree of worry for everyone. Of course, we need to turn to our favorite news source periodically to stay informed and alleviate uncertainty. We also need to limit time spent on news so we don’t become too preoccupied with worry. Following are 7 tips to maintain good emotional wellbeing during this unusually stressful time, as well as resources for help, if you are in a crisis. Remember to be kind to yourself.|
1. Put Your Attention on the Breath–OFTEN
Without breath there is no life. Focused breathing, putting attention on the breath for a period of time, can be used to help during stressful times or when you are feeling anxious. It brings us into appreciation of life itself and is calming. Click HERE for a guided 10-minute meditation focusing on the breath.
|2. Create a Morning and Evening Routine|
To manage anxiety during this current crisis, consider creating healthy routines to help your body find a natural rhythm of balance. It can help you be more centered and balanced for the whole day. Your morning routine may include easing into the day with a meditation practice, focused breathing, prayer, expressing what you are grateful for in your life in a journal, drinking water, stretching, doing yoga, and/or taking a walk.3. Stay Connected
While social distancing is currently mandated, it is more important than ever to stay connected to friends and family. Phone and zoom calls can be a great way to maintain connection and manage the anxiety that comes with isolation.
4. Choose A Manageable Goal
5. Avoid caffeine
7. Daily Supplement
We Are in a Mental Health Crisis
During the current pandemic more doctors are prescribing anti-anxiety medications. Anti-anxiety drug prescriptions increased by 34% between Feb. 16 and March 15. Anti-depressant and anti-insomnia prescriptions also increased during the same period by 18.6% and 14.8%. Congratulations to the people who are reaching out for help to their trusted healthcare providers during this stressful time!
We hope that the 7 tips above will add natural ways to manage anxiety without the risks of side-effects that can come with over-reliance on pharmaceuticals.
IMHU Offers Resources To Manage Anxiety
Particularly relevant to manage anxiety are 3 courses at IMHU now on SALE:
Facing Covid-19 Pandemic: Effective Treatment, Prevention, and More
- Facing Covid-19 Pandemic: Effective Treatment, Prevention, and More: FREE, View qualified MDs who talk about natural alternatives.
- The Best Yoga for Emotional Well-Being: Master teacher, Kristine Weber, gives 2 online yoga sessions that can be done on the floor or in a chair. Students also get Yoga Nidra- a meditation to help relax and sleep.
- Nurturing Resilience in Kids and Teens: gives you specific ways to teach kids how to relax in ways that increase intellectual abilities and decrease anxiety.
- Nutrition, Micronutrients and Mental Health: with Dr. Pam Shervanick gives 2 webinars on specific supplements to help recover from mental health issues.
IMHU has more than 32 online courses that address integrative mental health.
Psychiatrist Dr. Jessi Gold of Washington University School of Medicine in St. Louis recommends:
- To find a therapist, connect to Psychologytoday.com.
- For emergencies, call the Crisis Lifeline, or the National Suicide Prevention Lifeline. 1-800-273-8255
- For frontline workers like nurses and doctors in particular: Project Parachute or Emotional PPE offer free supportive psychotherapy online or by phone.
A May 6, 2020, 40 minute video interview with Dr. Gold and PBS Newshour’s Amna Nawaz is available HERE. They address many of the questions about mental health that are arising during this pandemic.