How to Decrease Anxiety During a Pandemic

BREATHE

• Breathe in for five, hold for a second, breath out for ten
• The slow exhale tricks the brain into relaxing the body

PROGRESSIVE RELAXATION

• Tense a group of muscles as you breathe in, relax them as you breathe out
• Do in an order (top to bottom, bottom to top, your choice)

FIVE SENSES ACTIVITY (GROUNDING) - a great way to stop a panic attack

• Notice five things you can SEE
• Notice four things you can FEEL
• Notice three things you can HEAR
• Notice two things you can SMELL
• Notice one things you can TASTE

DO SOMETHING PRODUCTIVE

• Activity is a great distraction
• Do an activity which gives you satisfaction
• Examples: Clean something, organize items for donation, learn a new craft (hobby), read, walk the dog, weed or rake, make a list of people to check in with)

KEEP ON A SCHEDULE

• A schedule helps us feel more in control
• Put things on your schedule that are:
  • Solitary (reading, crafting, baking, self-care, learning)
  • Social (calling friends and family, checking in on social media)
  • Necessary (cleaning, laundry)
  • Physical (exercise - walking is GREAT exercise)
• Do not stay on news or social media sites for long amounts of time
• Avoid too much input without a rest for your system
• Take breaks to switch activities
• Spend some time away from your phone
• Eat at regular meal times

CONTROL WHAT IS YOURS TO CONTROL

• Remind yourself of what you are doing to help contain the spread
  • I am staying home, I am washing my hands and keeping an appropriate distance
  • I am not putting myself or those around me in danger
  • I am trusting the experts to do their jobs.  EVERYONE wants this to be controlled and eradicated soon.
• I do not have to spend time dwelling on what is not mine to control