Daily Coping Strategies to Ease Anxiety During COVID-19
During these difficult times, many unexpected emotions may come to the surface. You may experience fear, anxiety, loneliness, or just general sadness about what is happening in the world. Try to give yourself some grace and know that these feelings are completely normal and even expected given this crisis.
Here are 5 tools to implement into your day-to-day to help you get through these tough times calmly and with unshakable confidence:
1. Have a morning routine and get dressed!
A standard morning routine will set yourself up for a successful and productive day. If possible, continue your old morning routine or adapt and create a new one that better fits your new normal. It sounds simple, but the act of showering and getting dressed is so important in helping you feel your best. You don’t have to dress up in “work” attire necessarily, but change out of your pajamas each morning and into something that makes you feel confident. “Look good, feel good” really is a thing!
2. Create a “to-do” list for each day
Before going to bed, create a list and write down your plans for the next day. You don’t want to wake up the next morning and wonder “what am I doing today?”. That feeling can cause unnecessary stress and anxiety. Give yourself some structure and create a schedule. It can include things like “shower, call a friend, go for a walk outside, etc.” whatever you want to do that day, write it down. Accomplishing these tasks will ease your worries and give you the confidence you need to help you through this difficult time. On the flip side, you don’t need to schedule out every second of the day, but having some sort of schedule will help you feel more grounded and productive.
3. Limit your news
Have you ever heard of the phrase “information overload”? Well sometimes too much information is just that, too much. Hearing about the virus repeatedly can be upsetting and overwhelming. Limit your news to 10-15 minutes per day and then shut it off. You are not going to learn anything new from checking the news every hour as opposed to checking it once or twice a day. It’s easy to receive contradictory messages, so try to choose just 1 or 2 credible sources for your daily news intake. It’s also best not to watch the news right before bed. Adequate sleep helps regulate anxiety, so instead, try winding down by reading a book, meditating, or journaling.
4. Reach out to family and friends
We all need human connection and now is the time to foster meaningful relationships in your life. Sharing your emotions with others will help you to recognize and normalize your feelings. Although we are socially isolated right now, we are all going through similar experiences and are really more connected now than ever before. This is a good opportunity to take the initiative and reconnect with old friends who you may have lost touch with overtime. Be proactive and text a friend, have a group zoom call, or even just pick up the phone. Connecting with someone each day will help you feel less lonely and isolated.
5. Take care of your physical and mental health
Above anything else, prioritize your health. Feeling physically and emotionally fit during times like these will help you feel stronger and more confident. It’s expected to experience a mix of emotions and try to embrace those feelings. Do what makes you feel good and don’t put too much pressure on yourself to act a certain way. Incorporate something into your day that brings you joy, whether it be baking, exercising, or escaping into a new book. Whatever it is, if it helps ease your mind, do it.
Although it may seem difficult right now, try to look for the good in each day and focus on gratitude. And as a final reminder, don’t be afraid to ask for help. There are tons of resources out there for you. Be sure to check out our new free COVID-19 section in the app and let our expert coaches help guide you through these trying times.
One of the best things we can do right now is to take care of ourselves. Focus on what you can control in your daily life and you’ll feel a greater sense of pride, calm, and confidence. Stay safe and be well.