Nancy Sokarno from Lysn. Image supplied.
There’s no arguing that our lives have been turned upside down as a result of the pandemic and just when we thought we were out of the woods, cases seem to continue rising. As many other parts of the world slowly begin to return to their pre-isolation state, it seems as though we are left suffering a huge amount of anxiety, nervousness and worry about rising cases. If you’re feeling anxious, below Lysn psychologist Nancy Sokarno provides her ways to cope.
Stay informed for the purpose of health and safety rather than to increase concern
The saturation of updated reports and misleading news is overwhelming for most. Constant updates of current cases, news of panic buying and opinion sharing are causing more panic than necessary. It is important to source your information from credible sources such as government websites and be wary with how much information you digest. If you are finding that staying up to date with the news is causing anxious feelings, try a detox for a while. While it’s important to keep across the need-to-know information, it could be worthwhile asking a friend or family member to keep you updated on this (only when it’s absolutely necessary).
Plan to panic
Rather than letting your mind drift to all the Covid related concerns, schedule an allocated amount of time (a.k.a worry time) to do it. Use that time to focus on the things that are making you feel anxious, read the news or process any new information. Some people like to write down any worries that pop into their head throughout the day and then when it’s worry time, refer to their list. The act of writing it down can help to take your mind off it, so you don’t need to ‘remember’ what it was that you were worried about. It is advisable to spend around 15 mins in each day and set an alarm, so you don’t go overtime. Once the time is over, try to subdue those feelings and focus on other things. If you can, schedule in something fun at the end of it, perhaps it’s an episode of your favourite TV show or a snack break.
Stay active
Wherever possible, use exercise as a way to exert anxious energy and boost good neurotransmitters such as serotonin. We are constantly told about the benefits of exercise and that’s because it works! Besides the many physical benefits of exercise (ranging from increased cardiovascular fitness, reduction of excess body fat, boosting muscle power and endurance), it also offers a host of mental health benefits too, ranging from stress relief, improvement in mood and improved sleep.
Follow health guidelines
As cases rise, it is important for your own health and safety to continue following health guidelines. From wearing a mask, using hand sanitiser through to practicing social distancing –these are the basic requirements we need to practice daily. There are some other things you can do as well, such as taking vitamins and exercising. It could be beneficial to talk to an expert about other things you might be able to do to keep on top of any healthy practice.
Stay connected with friends and family, check in regularly
While seeing people and socialising might be the last thing you want to do right now (and that’s ok) however it is important that you stay connected with loved ones. As humans we thrive on social connections so don’t shut yourself off from the world completely. Stay connected virtually if need be and schedule in time to talk to family and friends. However, do be mindful that we are sponges to our environment and collective worry can sometimes be passed on between one another. If there are certain people who make you feel particularly nervous, worried, anxious or stressed because they catastrophize what is happening, try to limit your interactions.
Reach out to mental health support if you feel like you are struggling
Take the time to revaluate what is important to you at this time. Take into account things you can control like self-care, exercise, mindfulness, gratitude, creativity etc. Be kind to yourself, this situation can be difficult for all of us, so we are all trying to figure it out together. As is with all matters related to mental health, it is important to seek help from a professional who will be able to give you the guidance and support you need. Lysn connects you with a psychologist for an individualised and tailored personal support plan which can all be done in the comfort of your own home. Finding a psychologist that you feel comfortable with is an important part of the therapeutic process and Lysn help you find your best-fit online psychologist through a simple, sophisticated matching questionnaire.
Nancy Sokarno is a psychologist at Lysn. Lysn is a digital mental health company with world class wellbeing technology which helps people find their best-fit professional psychologist whilst being able to access online tools to improve their mental health.