Dear Commons Community,
Most of us are in some state of self-quarantine these days and it is likely that we will continue to stay at home for at least another month or more. This confinement can easily lead to anxiety and stress and if not addressed, will get worse. The Associated Press in conjunction with One Medical has provided a set of anti-anxiety guidelines all of us can follow during our confinement. They are simple and easy to follow. Below is the text of these guidelines as they appeared in the AP. There is a little plug at the end of the guidelines for One Medical.
Are You Following These 7 Crucial Anti-Anxiety Guidelines While in Self-Quarantine?
Between daily news headlines and state emergency declarations, it may feel hard to escape the sense of panic around COVID-19. However, stress can have a profound effect on your immune system, so it’s important for both your physical and mental health that you prioritize your self-care.
From a basic biological perspective, stress is a sign that our body is trying to keep us safe. Our sympathetic nervous system kicks into “fight or flight” mode when we feel like we may be in harm’s way or are experiencing a real or imagined threat. Physically, this can cause an increase in adrenaline, heart racing, sweating, etc, and mentally keep us hyper-aware, which can make it hard to sleep because of spiraling thoughts. While these symptoms can often be alarming, it is our body’s natural response to a perceived threat. Fortunately, we can reduce our stress and anxiety through some actions we talk about below.
1. Get enough rest.
While you may be tempted to stay up following the news, it’s more important to let your body rest. Getting adequate sleep will allow your body to perform at its very best and fend off potential viruses. If you’re having trouble falling asleep, check out these tips.
2. Keep exercising.
High levels of cortisol, your body’s stress hormone, can cause your immune system to be less effective. Exercise can help reduce elevated cortisol levels, as well as trigger the release of endorphins, boosting your overall mood and happiness. If you are choosing to practice social distancing, try skipping the gym and heading outside for a run, bike ride, or another form of exercise that doesn’t require close contact with others. If cold weather doesn’t permit this, even walking up a few flights of stairs, or having a dance party in your apartment can be helpful. Move your body!
3. Eat well.
It’s easy when stressed to let your diet slide and turn to less nutritious comfort foods. When it comes to managing your anxiety, however, a balanced diet is vital for your health. As we usually recommend, focus on eating fresh, unprocessed, whole foods in order to maintain a strong immune system.
4. Limiting alcohol and other substances.
While having a glass or two of wine might feel like a good way to take the edge off of a stressful day, alcohol in any amount can make it difficult to get restful sleep. This can also be true with other substances, like CBD and marijuana. Alcohol is also a depressant, which might lead to increased anxiety and a poor mood. Additionally, nicotine not only has a negative effect on your lungs, but can also disrupt your sleep.
5. Spend time with friends and family.
Research shows that quality time with people you care about can boost your happiness level. If you are self-quarantined or even just working remotely, try to still connect with your friends and family through video chat or phone calls. You don’t need to talk about COVID-19. In fact, maybe just talk about pleasant things! Find opportunities to laugh. Talk about books, podcasts, or even the last show you watched on Netflix.
6. Practice Mindfulness
When we get worried, stressed or anxious, we tend to breathe shallowly. If you find yourself feeling overwhelmed, take a few minutes to notice your breathing and even try one of these breathing techniques. Stress can also cause us to tense up. When you recognize that you are worried, stressed or anxious, try a “body scan”. Start from the top of your head and take note of any stress or tension in your muscles. Is your face pinched? Are you clenching your jaw? Are your shoulders up at your ears? Are you hunched forward? Do you feel any tension in your belly, back, legs, or feet? Go through the body, notice where you are holding your stress, and try to let it go. For guided meditations, we recommend these apps.
7. Implement a digital detox
While you will understandably want to keep up-to-date on the latest guidance from health authorities, it’s important to strike a balance between staying informed and consuming everything in your newsfeed. If endless scrolling leaves you feeling anxious and overwhelmed, it may be time to take a break and unplug. Set aside a certain part of the day specifically for news consumption and give yourself a time limit. Some social media platforms even allow you to create those boundaries within their apps.
Try the above techniques before considering medication, as most medications for anxiety disorders (usually SSRIs) often take 4-6 weeks to take effect, and may not be the best option for temporary stresses, like those caused by COVID-19. Additionally, more short-acting anti-anxiety medications like Xanax are not meant to be taken on a daily basis and can be addictive. Our hope is that by practicing self-care, engaging in activities that bring you joy, and taking a break from the news and social media, you will be able to manage your anxiety without medication. If you’re not finding these approaches to be effective, consider booking a visit so your One Medical provider can provide guidance on the best options to further address your mental health.