Anxiety and Stress from COVID-19: You Don't Have to Struggle Alone

Consider online therapy if you are struggling. You don't have to go it alone.

I am a Board-Certified Clinical Psychologist. Why is that important? Only 4% of psychologists are Board Certified in the U.S.

When credentials are carefully scrutinized in a judicial setting, board certification provides a significant advantage in professional credibility. In terms of a peer review of competence, the ABPP diploma provides a much more reliable measure of competence than merely a state license or National Register listing.

**ONLINE THERAPY WORKS A FEARLESS MIND**

It can be scary to share your inner most concerns with a person who is initially a stranger. Many people think of seeing a professional therapist only when the pain of not doing so exceeds the pain of doing so for them. But, reaching out to someone who can help can make all the difference.

Having been a clinical psychologist for many decades, I know that when treatment is approached as a collaborative and warm undertaking, the feelings of discomfort subside, sometimes very quickly. Recently a new client said to me, “I have talked to three other therapist and you are the first person that is asking me the questions that I need to discuss.”

There are many reasons that people seek counseling and online therapy. The most obvious are anxiety, depression, relationship distress, divorce, work stress, and grief. But, there are others like the anxiety and uncertainty facing many now due to the pandemic.

People often come to therapy because they are stuck and experiencing a specific problem such as career stress, occupational confusion or procrastination. Sometimes people become aware that they continue to engage in behavior that repeats unwanted outcomes. This self-awareness is an important first step to change.

Each person is unique and the psychotherapy is thus tailored to the individual needs of the person. Successful outcomes require that there is a team-work effort between the therapist and client to establish and maintain specific and achievable goals.

May people have told me over the years that a previous therapist took a “problem de jure” approach to counseling. Working on the “problem of the day or week” will often stymie effective change.

Developing tools and skills in facing the challenges that the client is experiencing is the most critical element of good therapy and positive outcomes. Developing and building existing strengths can be significant in helping the person overcome the challenges they face.

Here are a few things you can do now to cope with Coronavirus Anxiety if you already suffer from PTSD or an Anxiety Disorder of some kind:

Practice Good Self-Care

Maybe before the pandemic hit you relied on a number of self-care activities that helped you feel good. That may have been attendance at religious services, yoga, a daily walk, going to the gym, purchasing fresh produce weekly at the local market, etc.

Continue doing what you can do or modify what you did before Take a 2-3-minute-deep breathing exercise multiple times a day or when you are feeling stress. Watch a YouTube video on Native American flute music or a yoga or stretching class. You can still go for a walk and enjoy some Vitamin D. Just stay 6 feet from others.

Watch the Caffeine and Alcohol Use

Since you may be staying home more it is easy to start consuming more alcohol if you are anxious. Stick with your previous habits, hopefully no more than 2 drinks per day for males and no more than 14 drinks per week according to the World Health Organization guidelines. Or, for women are no more than 1-2 drinks per day but no more than nine (9) per week.

People who may not be sleeping well may try to compensate with increased caffeine use to cope with negative feelings and fatigue. This will only make yourself more vulnerable to anxiety states. Enjoy your morning coffee by sipping it slowly.

Set Limits for News

Watching too much network or cable news or scrolling social media all day is bound to increase your tension and anxiety. Stay informed but set a time or two a day when you will check in for a limited amount of time. Inform friends and family that you will change the subject if they want to bring up the Pandemic. Please try to stay with credible news sources. There is a lot of catastrophic news out there at this time.

Set Worry Time

For years I have been suggesting to my clients that worry or have racing thoughts at bedtime to schedule the worry time for early evening. Sit down with a piece of paper and write down your 2-3 major concerns. Generate 1-3 solutions through brain storming. Pick one solution to try out. Then when the sorry comes up, remind yourself that you have a plan and redirect your thinking to a positive feeling thought.

Are You Prone to Panic Attacks?

Be careful that you don’t confuse your shortness of breath from anxiety to a major symptom of COVID-19. Panic symptoms come and go but symptoms of the virus do not. If you are thinking about the effects of the pandemic or watching something on the news, it is likely to be panic-anxiety breathing and not COVID-19.

Sleep is Vital to Good Coping

Getting a good night’s sleep usually defined as between 7-9 hours but at least six is vital to good health, mental clarity and coping effectively with anxiety. Please refer to my article of getting a good night’s sleep here.

What are Your Values?

Sometimes in life we cannot change our circumstances. But, we can always change the way we think about our life circumstances. Life is difficult. But it is not too difficult that we cannot change. Instead of check on the news. Call a friend or family member. Better yet do face time if you can. Be the person that you want to be by being consistent with your core values.

Remember, if you are still struggling, reach out and talk to someone who can help. Contact a licensed therapist or better yet a Board-Certified Psychologist. You will get through this.

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