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Prevea Health

Managing anxiety during a pandemic

 
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National hotlines


Helpful websites:

Create a schedule and stick to it

There are things that are out of our control right now. Don’t waste time on things you can’t control – they aren’t important. A schedule, for instance, is important during these times because it helps us feel more in control.
  • When creating a schedule, include things that are solitary (reading/crafting/learning), social (calling friends/checking social media), necessary (cleaning/laundry) and physical (exercise).
  • Eat at regular meal times
  • Take breaks to switch activities
  • Do not stay on news or social media for too long
  • Spend time away from your phone
 

Coping skills

The following techniques can help if you’re feeling overwhelmed and may even stop a panic attack. They are also great ways to get outside of your own mind.

Access your higher self
  • Do something nice for someone else
  • Pray
  • Write someone a hand written letter
  • Give someone a compliment
  • Talk to a friend
  • Make a handmade present

Emotional release
  • Yell/scream/run/cry
  • Try a cold shower
  • Put on a funny movie
  • Try boxing
  • Pop balloons
  • Turn up some music and dance

Distraction
  • Have a conversation with someone else
  • Read a book
  • Put together a puzzle
  • Watch a movie
  • Play a game
  • Learn something new or try a new hobby
  • Clean or organize

Grounding
  • Notice your five senses
    • 5 things you can see
    • 4 things you can feel
    • 3 things you can hear
    • 2 things you can smell
    • 1 thing you can taste
  • Yoga
  • Guided meditation
  • Essential oils
  • Simply be present and take in your surroundings

Self-care
  • Do something that you enjoy
  • Massage hands
  • Give yourself a manicure or pedicure
  • Take a bubble bath
  • Make your favorite meal
  • Relax with some aromatherapy candles

Thought challenging
  • Write down negative thoughts then list all the reasons they may not be true
  • Imagine someone you love had these thoughts. What advice would you give them?
  • Think of something positive

TIPP Skills
  • Tip the temperature - hold a cold pack on your eyes and cheeks.
  • Intense exercise - engage in intense exercise, if only for a short while.
  • Paced breathing - breathe deeply into your stomach for 5 seconds, hold for 1 second, breath out for 10 seconds.
  • Progressive muscle relaxation - start in a seated position. Become aware of your muscles in the top of your body and the upper back and tighten them for 5 seconds. Let go while saying, “Relax.” Repeat this with your arm muscles, then your stomach and back muscles, then your thighs, upper legs and calves.
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