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When we first heard about COVID-19 at the end of December of 2019 we sat down and spoke about preparing and the possibility that the situation would escalate. The first thing that came to our minds was not only catching it but also how it will affect our lives.
We bought enough supplies before things got worse in April. Our thoughts about this pandemic were that it would be over soon. However, the data said otherwise as cases doubled in July. And now, infections have increased twice July’s highest numbers.
Now many states are considering staying at home orders, online schooling, limiting social gatherings, implementing out of the state travel restrictions, mask mandates, and other measures.
This Corovavirus pandemic seems to be endless. We are doing our best to adapt and accept a new reality. Like many of you, wearing face masks, social distancing, and avoiding crowded places have become the “new normal” for us.
Coronavirus and mental health
Not everyone reacts the same way and some may be facing the struggle of their lifetime. We all worry about getting infected and also our loved ones. Between the news and living with uncertainty life can be more stressful. Also, an increase in unemployment, domestic violence, social unrest, and crimes make matters worse. The fact that traveling to visit our families can put us at risk is really sad and depressing.
There is no doubt that the Coronavirus pandemic has impacted all of us. You are not alone in this.
We try to stay focused, busy, and positive. This will not last forever although it can get challenging at times.
If your anxiety and panic attacks have increased during the COVID pandemic and want to learn new ways of coping this article is for you.
We will suggest how to invest your time in taking care of your body and mind. Life is different as we know it but does not have to be unbearable. We’ll share many tips on how to deal with your panic attacks and anxiety during this difficult time.
If you are staying home this guide will help bring peace to your life, use your time productively, and keeping yourself engaged.
Don’t let fear and boredom get in your way. These great tips will improve your lifestyle even if you are not an indoor person.
More panic attacks during Covid? You can do something about it
For many, the sudden and intense fears may have intensified during the coronavirus pandemic. The fact that you have to adjust your usual routine can alter your life, affect your mood, and worsen the symptoms.
Also, we are facing fears and emotions we have not experienced before. The sense of uncertainty can make us feel severely anxious, depressed, and may trigger panic attacks.
Besides the scenarios stated before, stress during the pandemic can cause difficulty sleeping, an increase in drug/alcohol addiction, changes in eating habits, and other effects.
The Coronavirus pandemic is affecting people physically, financially, emotionally, and mentally. However, there are ways to deal with them.
We are experiencing hard and challenging times. No matter how rough life is right now there is always hope.
Because we care about your wellbeing, we are sharing effective recommendations that can help your body and mental health during Covid-19.
How to deal with anxiety and panic attacks during coronavirus
Ever since the Spanish flu in 1918, people have not experienced such a difficult time like this. It is fine to feel overwhelmed, confused, upset and stressed.
Distracting your mind, doing fun activities, working out, and finding a moment to unwind can make a big difference. The suggestions below can help you cope and manage your anxieties and panic attacks.
Take a day at a time
With the Coronavirus still increasing in many areas, our lives are affected in some way or another. Take your time to think and plan ahead your doctor appointments, grocery shopping, and any important chores.
Think about what you can achieve today because tomorrow is another day. Use a planner to write down all your to-do-list. It is important to take each day as it comes so you don’t overwhelm yourself.
Keep a good mindset
Even in these challenging times, staying positive can help manage our panic attack symptoms. Any negative thoughts can be shifted with good ones. It takes practice but it can be very rewarding.
Exercise
Working out has helped us keep our panic attacks at bay. Cardio and lift weighing can help you breathe better and burn calories. Also, it can help relax your body and mind.
However, if you are experiencing panic attacks, stick to relaxing exercises such as stretching, yoga, or light walking. Thereafter, you can start a fitness plan that involves cardio and strength exercises. Speak to your doctor before engaging in physical activity.
Follow Covid-19 guidelines
It is very important to wear a mask, social distance, and wash your hands if you have to go out. Keep in mind that it takes one person to get infected. According to the Center for Disease Control, COVID-19 can be sometimes spread by airborne transmission in droplets or particles that can linger up to many hours. This can happen even if the infected person is more than 6 feet away or after leaving the area.
If you suspect to be infected use the CDC symptoms checker tool to help clarify any doubts.
Use relaxation techniques
It is very important to control our stress as part of our panic attack management. Our blog post shows effective ways to chill and bring back calm to our life.
You don’t know how to start? Our article “Can you overcome panic disorder? We can help you!” is an excellent source of the information to help you cope with panic attacks even in these difficult times.
Try new hobbies
Many people have embraced new ways of having fun or distractions that can make a big difference in your life. Cooking and gardening have been great therapy for us.
Depending on the local COVID-19 restrictions, weather, and geographical area you can try hiking or walking. Also, you can explore any indoor hobbies like sewing, knitting, or painting.
It is most important that you distract your mind which can help you relax and cope with your panic attacks.
Eat a balanced diet
To help you cope with tension, make sure you add veggies, fruits, and whole grains to your diet to help you replenish your vitamins and minerals. Avoid alcohol, drugs, and cigarettes which since they worsen the anxiety and panic symptoms.
Also, it is best to identify foods that can trigger nervousness. For example, sugar, ginger, chocolate, and certain spices can cause panic attacks if consumed deliberately.
Connect with your friends or loved ones
Learn how to use instant messaging applications by recording messaging videos or audio clips to keep in touch with your relatives and special people in your life. For example, you can send WhatsApp or Telegram audio clips or videos to catch up or just to say Hi.
It is a lot of fun and you can conform to each other. And most important… you will not feel alone!
Stay informed with local news
Be up to date about what is going on in your area and check for the latest Coronavirus information. Generally, Coronavirus infections have been increasing in the last couple of weeks. However, in many areas, the situation is worse in many counties than in others. Therefore, it is essential to keep yourself current.
Remove the clutter
If you are at home, organizing the closets and throwing out the stuff that is no longer needed is a great way to distract yourself. You can donate, sell, or give the items you do not want.
Your home will be clutter-free and will be turned into a relaxing oasis.
Read an inspiring book
One of the best ways to deal with panic attacks during the coronavirus pandemic is reading self-improvement literature. You can find audible and electronic books for free. For example, Amazon has a free Prime reading service with unlimited books for Prime members. You just need to have the Kindle app installed on your Android and iOS. Try Amazon Prime 30 Day Trial.
Watch feel-good movies
At this time of the year, we love to watch family-friendly Christmas movies, dramas, or comedies to keep us entertained. There are many streaming services such as Ruku, Amazon Prime Video, Hulu, and others without having to pay a lot of money.
It is best to avoid any violent content to help you cope with your nervousness more effectively.
Gardening
Growing your vegetables or flowers can be a relaxing pastime. Depending on your location you can plant seeds indoors or outdoors. If you are in a sunny area the possibilities are infinite.
Even if you are in a cooler area you can plant seeds inside your home or greenhouse.
Do you want to learn gardening? This detailed planting guide from Cornell University explains how to grow your flower and vegetables, either indoors or outdoors.
Find ways to enhance peace and tranquility
Depending on your spiritual beliefs, prayer or meditation can be a great way to reduce stress levels especially panic attacks. They can help improve your mental and physical well-being. For us, praying works really well.
Also, mindfulness can be a great relief for high blood pressure, mental stress, sleeping problems, and other stress-related symptoms.
Look for help
If you are having panic attacks during the coronavirus pandemic but you can’t deal with them it is best to contact a mental health practitioner. Keep in mind that they can be related to depression and other mental disorders.
Talk to your doctor about any adjustments in your treatment if they have worsened.
No matter how you feel there is always hope to get better and see the light at the end of the tunnel.
Final words
If you feel like your anxiety or panic attacks have increased during coronavirus the above-mentioned recommendations can help you cope.
Although fear, nervousness, frustration, depression, and anxiety are normal responses to the Covid-19 pandemic it is essential to do something about it.
Adopting a positive attitude can transform your life and help you stay focused. We hope that our post “How to deal with increased panic attacks during COVID-19” can help you deal with severe anxiety and panic disorder.
Sources:
B.L.A. is a web developer/designer and writer who enjoys country life in western Pennsylvania, USA along with her husband C.C.A, who is also a contributor, co-author, and editor.
Check out their other blog SmartAroundyourWrist.com.