Tips for Understanding / Managing Anxiety & Depression
Pandemic Recovery
“That moment when you step into a crowded space; your heart begins to race and your thoughts scream ‘danger…run’ - ‘Will you hook into courage instead of fear?”
Social distancing and mask wearing have been a daily part of life for 2 years. In a world of uncertainty. Most individuals have modified their life to accommodate the changing guidelines and mandates, Many have found comfort in the safety and protection of social distancing and wearing a mask. Some struggle to adopt the ‘new normal’ and may feel a sense of relief as mandates begin to lift or a decision to return to what normal was takes place.
For many just the idea of walking into a public place without a mask creates fear and anxiety. Or the ‘what do I do now’ question when someone comes in to hug you or shake your hand - because what we used to do without much thought, for the past two years has become a possible danger. You are not alone.
As restrictions relax in different locations across the globe, many individuals are finding it a challenge to get back to what was once ‘normal’ causing an increase in fear, depression and anxiety.
Fear and the brain
As individuals begin to consider leaving the mask at home when they go out, there is a myriad of fears that create anxiety. What if I get in trouble? What if I wont be allowed in a store and get turned away? What will others say? What if I get sick? And then the guilt, what if I make someone else sick? Does this resonate with you?
Many individuals found comfort in the masks and subconsciously may even have found the mask became a cover for emotions resulting in feelings of being exposed and feeling naked the first few times you go out in public, creating more fear and increasing anxiety.
Fear is the brain's way of protecting and surviving…however, when the brain has been flooded with messages and overwhelming information, fear may be disproportionately high compared to the current danger. This leads to mental health issues such as anxiety and depression.
Information overload, rumors, misinformation, social media, mainstream media and journalist articles can make your life feel out of control and make it unclear what to believe and how to move forward, creating more fear and a sense of ‘stuck’, heightening anxiety and depression symptoms.
Worry fear and anxiety about covid and covid recovery and its impact can be overwhelming, increasing anxiety and depression.
Socializing awkwardness
Social distancing has turned to Social awkwardness and apprehension for many individuals and is a real thing - I have heard the question from many individuals “how do I socialize and mingle in a crowd?” Social anxiety has become an all time high as individuals begin to test the social waters for possibly the first time in two years.
Dr Daniel Amen, a well known American leading psychiatrist and brain health expert expressed fear this way:
“When researchers look at the brains of fearful and anxious people, they often find a number of areas of the brain with heightened activity, including the:
amygdala—a major player in fear processing
basal ganglia—involved in setting anxiety level
hippocampus—important in forming emotional memories
insular cortex—a region that activates when we experience fear or anxiety
areas of the prefrontal cortex (especially on the right side)—the amygdala communicates with the PFC in fear
Brain SPECT imaging shows that when areas such as these are overactive, people are more likely to be overwhelmed by stressful situations and may have a tendency to freeze or become immobile in their thoughts or actions. If your brain is overactive and you’re filled with fear, anxiety, or panic, you can calm your brain to reduce anxious feelings with a variety of natural therapies”
Symptoms of Anxiety and Depression
Anxiety Symptoms
Avoidance of public places
Obsessive behaviors and thought patterns
Difficulty processing thoughts
Rapid heart rate
Sweaty hands / body
Isolating self
Headaches
Nauseous / upset stomach
Overthinking
Persistent/ exaggerated worry
Difficulty concentrating or the feeling that your mind “goes blank”
Inability to let go of worry
Indecisiveness and fear of making the wrong decision
Inability to relax, feeling restless, keyed up or on edge
Difficulty handling uncertainty
Perceiving situations and events as threatening, even when they are not
Irritability
Fatigue
Muscle tension/muscle aches
Nervousness
Being easily started
Trembling - feeling twitchy
Symptoms of Depression
Feelings of overwhelming sadness or hopelessness
Angry outbursts, even over small matters
Fatigue
Loss of interest in many or all normal activities
Sleep problems (trouble sleeping or sleeping too much)
Noticeable weight loss or weight gain
Restlessness, trouble concentrating
Feelings of worthlessness or extreme guilt
Unexplained physical problems
Recurrent suicidal thoughts or attempts
Dissociation (disconnected from your thoughts, feelings, emotions and surroundings.
Grief
We would be remiss to not mention the grief that accompanies depression, anxiety and covid recovery.
Grieving Is a part of the recovery journey and it gives your brain permission to acknowledge the losses that have occurred in your life in the past 2 years. Many individuals grieve the loss of what life once was and the normal adventures and day to day happenings of life. There have been job losses, businesses have closed and the inability to see friends and families as they once did. Parents grieve not watching their child's dance or hockey game, while children grieve separation from friends or grandparents. Families and friends have experienced a divide as individuals grapple with differences. And then there is the grief of wasted time - “how can I have isolated and been so careful for so many months only to get sick and be ok, did I isolate for nothing?’
There is also the grief of losing someone you loved to death. This loss is final. Many have grieved the loss of a loved one and could not say goodbye due to restrictions. This leaves an ‘unfinished business’ grief that may prolong the healing journey.
Yes the emotions are real, the questions are real and so is the grief. And it is ok to grieve. Grieving creates space for healing. ‘What you do not grieve you cannot heal.’
Grief symptoms may include shock, anger, denial, fear, anxiety, depression, panic, guilt, numbness, these symptoms do not happen in a specific pattern but come and go at will. The grief journey is very unpredictable and difficult to navigate, but not impossible.
Acknowledging the grief and what you are experiencing is the first step to healing. When you can name the grief and recognize it, you are creating space to validate it and mourn the loss in your life.
Healing the mind, brain and heart
How can we heal our minds, brains and hearts, overcome depression and anxiety and heal from grief?
Dr Jill Bolte Taylor, a brain scientist, provides a visual strategy for healing the mind. It is scientifically proven that we have 90 seconds from the time a thought enters our brain to either hook into it or let it go. Picture a hook, 9I personally picture a fish hook, it's barbed, sharp and hurts if it catches our skin). A thought of fear or negativity comes floating along, will you hook into it and keep it or will you choose to let it go on by?
Will you “hook’ into love instead of fear”? We face many challenges each day and we get to choose how we will face each challenge and each thought.
Write down negative thoughts - talk back to yourself - talk back to your own thoughts. Put the thought in its place, this takes the power away from the thought (fear, anxiety) and gives it back to you. Challenge the negative thinking or fear
Normalize - uncertainty leads to anxiety and depression. Normalize the circumstances, ask yourself is this truth speaking or is it fear and anxiety speaking? What is the truth?
Choice - Even in dire circumstances, there is choice. When we choose and acknowledge the choice we made it takes away from the feelings of victim, helplessness and feelings of being powerless.
Exposure therapy - As you begin to step into the world without a mask and into social settings, acknowledge that it may be uncomfortable, be kind to yourself and begin slowly, if you notice anxiety and fear heightening. Exposure therapy is facing fear in small increments. The best way to overcome the fear is by doing the actual thing you are afraid of in small steps. Begin small, for example, if you have never gone into the store or coffee shop without a mask, begin by purposefully taking it off 1 minute before you leave the store, the next time, take it off 3 minutes before you leave or try walking into the store without it and put it on after you have entered. As you continue to practice exposing yourself to the fear in small increments the fear will begin to decrease, allowing you to take bigger steps.
Supplements - Dr Amen suggests the following to help calm anxious thoughts and a fearful brain GABA, l-theanine, magnesium, vitamin B6. A few other resources to ask your health expert about are: Ashwaganahda, omegas 3, valerian root, vitamin D
Be sure to get adequate rest. A tired body and mind are more prone to depression and anxiety. It may be crawling into bed a half hour earlier to ensure you are getting the rest that your body needs.
Exercise is a proven destressor and mood booster. Studies show that exercise can reduce depression and anxiety, while releasing endorphins, the feel good hormones in the brain. As we move into spring, it is a perfect time to go for a walk and enjoy the signs of spring beginning to burst forth. Take time in your week to do a workout. Regular exercise has a profound positive impact on mental health by reducing anxiety and depression and improving self esteem, self confidence and cognitive brain function.
Grounding - Meditation - for each individual this will look slightly different, but there are some grounding techniques that are a commonly used and effective tool for calming the mind and body and reducing anxiety and the flight, fight or freezer that tends to overcome individuals when they are overcome with fear or anxiety.
My favorite and most effective grounding technique,
Find a space to relax and get comfortable-
-Pause
-Close your eyes
-Picture a peaceful place, either in real life or an imaginary place in your mind.
-Take five deep breaths
(with each inhale, breath in the peace, with each exhale, picture the stresses of the day leaving your body)
-Focus on your 4 senses, one at a time
-What do I feel?
-What do you see?
-What do I smell?
-What do I hear?
Notice how you feel after you have completed this grounding exercise
Other grounding exercises are: Box Breathing Method, 54321 Grounding exercise, Diaphragmatic breathing, yoga and meditation: Even a few minutes a day can help.
Do something for someone else - when we focus on making someone else's day better, it takes the focus off of ourselves, while creating space for more happiness and joy for ourselves and for others
Connect - You may not feel comfortable connecting in large crowds, that is ok, give yourself permission to begin broadening your circle in small ways with those that you are comfortable with and then expand your circle when you are ready. Notice the beauty in connection, the smiles and the emotions as you connect with those around you. Connection is healing to the soul.
Pros and cons- if you are struggling to know what is right for you and for your family, a pros and cons list may be helpful to clear the questions out of your mind. What are the pros and cons of socializing and of taking your mask off? What are the pros and cons of continuing to wear the mask and to isolate? It is a good idea to know facts as you do your pros and cons list.
Fight fear with facts - do your research for wearing the mask and social distancing and for mask free and beginning to broaden your social circle. Facts can be freeing.
Take action - look for things that you can control, no matter how small they may seem. Action steps take you from feeling ‘stuck’ and fearful in a victim state of mind to one of control and power with purpose. This may be as simple as exercising and eating healthy or supporting a friend.
Find meaning and purpose - finding purpose in a world that feels broken will give you a sense of meaning and a reason to get up in the morning. Ask yourself “why is the world a better place because I am in it?” “How can I make a difference?” “ What can / can I contribute?”
Listen to music - music calms the mind and emotions, Create a playlist of your favorite music that has a calming effect on you.
Change things up - breaking the cycle of routine adds a challenge that can be invigorating and purposeful, often shifting individuals from a place of mundane to excited for what is next.
Laugh more. Give yourself permission to have fun. Laughter supports the immune system, releases oxytocin and boosts the mood.
Courage- have courage to listen to your heart and intuition, as you bolster your courage you will bravely take action steps and be a support to others.
Spirituality and Faith - If you have a faith in Higher Power / God, spend time talking with Him. Spend time in prayer and in the Word. He is the greatest Counselor, Comforter and Healer
Talk to someone - If you are struggling with anxiety, depression, fear, low self esteem, talk to someone you trust. You do not need to carry this alone. Therapists and coaches are available to walk with you through the process and provide tools and strategies to help you overcome what you are feeling.
Your healing journey is important to your well-being and your future, create space for healing, courage and be kind to yourself. Have compassion for yourself and for others. Kindness is the greatest currency we can have! Will you hook into courage and love instead of fear? “
Courage - staying in the game no matter how uncomfortable it is”
Ellen Reimer RPC
Work Cited
Amen, Daniel. “Coping with Fear and Anxiety.” Amen Clinics, 6 November 2020, https://www.amenclinics.com/blog/did-this-1948-essay-give-the-best-pandemic-advice-ever/. Accessed 25 February 2022. Link to full article here: https://www.amenclinics.com/blog/did-this-1948-essay-give-the-best-pandemic-advice-ever/
