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How to ease the anxiety of social distancing
As I sit down to write this, my mind is a whirl of thoughts, feelings, and worries.
It’s unusual for me to be this unfocused, but I, too, have been grabbed by the generalized stress and anxiety brought on by the COVID-19 pandemic.
Is my son in Canada OK? Will my daughter bring unwanted germs into my home (I’m in a high-risk group) after visiting her father? Are the friends and family I haven’t spoken to lately doing well? When will I even get to see them again?
I have a new appreciation for how difficult life must be for people who deal with anxiety disorders, for whom this undercurrent of fear, distraction, irritability, and exhaustion isn’t an undercurrent at all, but a raging river that can sweep them away without warning.
Right now, during this time of “social distancing” and waiting for it all to be over, we all need good, healthy ways to take control of the stress in our lives and to control how we react to the information and emotions that seem to be everywhere.
Here, then, is a primer for coping with the stress and anxiety you’re feeling right now…
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First things first: Treat your body right
A body that isn’t fed well, that is always sleep-deprived, and that doesn’t get enough exercise deprives you of the power to sift through those anxious thoughts when they come and to deal them constructively.
You must take care of your body now, not only to keep it healthy but so that you feel strong enough to find healthy ways of dealing with stress and anxiety.
This will probably sound like advice you’ve heard before, but diet and exercise are your two best defenses against being overwhelmed by stress and anxiety.
In no particular order, here are nine foods (plus two herbs and two vitamins) that will help keep stress and anxiety under control:
- Lavender or chamomile tea
- Dark chocolate (antioxidants)
- Unrefined carbs (whole grains, sweet potatoes)
- Avocados and salmon (omega 3s)
- Citrus fruits (vitamin C)
- Yogurt (probiotics)
- Turmeric (reduces inflammation)
- Pumpkin seeds and bananas (potassium)
- Brazil nuts (selenium to reduce inflammation)
- Ashwagandha (Indian ginseng)
- Tulsi (holy basil)
- Vitamin B12
- Folic acid
Getting enough good quality sleep is crucial now. Try and stick to a regular bedtime and wakeup time. Your body thrives on routine, and right now it can be especially helpful in terms of helping you feel in control of things.
Release your body’s natural opioids
Did you know that your brain produces its own natural opioids and that you can harness their power to control your anxiety?
Enkephalins and endorphins are natural chemicals that control pain and lower stress in the body, without the numerous side effects of pharmaceutical opioids.
Proven ways to release your natural opioids include:
- Aromatherapy – try lavender or vanilla essential oils in your diffuser
- Exercise – Ever hear of “runner’s high”? That’s the production of endorphins at work. Even a brisk walk can release some, and relieve the tension in your body.
- Laugh!
- Sit in the sun (yes, we can still do that!)
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Use technology to stay connected
As a friend of mine said, “Social distancing does not mean isolation.”
Don’t isolate yourself now, especially if you’re feeling anxious, sad or fearful. This is one time when you can be sure you are not alone. Use technology to reach out…
Besides communicating via phone calls, texting or keeping up with everyone on Facebook, consider chatting face to face with friends and family. You can do that using several apps including Skype, FaceTime, Snapchat, and Google Hangouts.
Facebook also has a call feature and it’s super easy to access. Just go to your friend’s Facebook page and tap the messenger symbol below their profile picture. That will take you into Messenger where you’ll see a telephone symbol. “Dialing” a friend up is a simple as a finger tap. You’ll see them, they’ll see you, and you’ll both feel better.
One final thought on anxiety
Remember, you are the master of your thoughts
Understand that your emotions grow out of the way you think about things. If you can find ways to re-direct your thoughts, you can feel differently, at least in that moment.
Here are 15 ways to change your thoughts and transform your life
Sources:
- Manage Anxiety & Stress — Centers for Disease Control and Prevention
- The 10 Best Foods to Help Fight Stress — Everyday Health
- Treatment of depression: time to consider folic acid and vitamin B12 — Journal of Psychopharmacology
- What are some foods to ease your anxiety? — Medical News Today
By Joyce Hollman
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