
HOW TO DECREASE ANXIETY DURING A PANDEMIC
BREATHE
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Breathe in for five, hold for a second, breathe out for ten
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The slow exhale tricks the brain into relaxing the body
PROGRESSIVE MUSCLE RELAXATION
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Tense a group of muscles as you breathe in, relax them as you breathe out
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Do in an order (top to bottom, bottom to top, your choice)
FIVE SENSES ACTIVITY (GROUNDING) - this is a great way to stop a panic attack
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Notice five things you can SEE
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Notice four things you can FEEL
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Notice three things you can HEAR
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Notice two things you can SMELL
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Notice one thing you can TASTE
DO SOMETHING PRODUCTIVE
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Activity is a great distraction
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Do an activity which gives you satisfaction
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Examples: Clean something, organize items for donation, learn a craft, read, walk the dog, weed or rake, make a list of people to check in with
KEEP ON A SCHEDULE
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A schedule helps us feel more in control
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Put things on it that are
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Solitary (reading, crafting, baking, self-care, learning)
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Social (calling friends and family, checking in on social media)
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Necessary (cleaning, doing laundry)
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Physical (exercise - walking is GREAT exercise)
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Do not stay on news or social media sites for long amounts of time
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Avoid too much input without a rest for your system
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Take breaks to switch activities
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Spend some time away from your phone
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Eat at regular meal times
CONTROL WHAT IS YOURS TO CONTROL
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Remind yourself of what you are doing to help contain the spread
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I am staying home, I am washing my hands and keeping an appropriate distance
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I am not putting myself or those around me in danger
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I am trusting the experts to do their jobs. EVERYONE wants this to be controlled and eradicated soon
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I do not have to spend time dwelling on what is not mine to control
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HELPFUL
Mental Health Apps
Calm
Headspace
Breathe2Relax
CBT iCoach (insomnia)
Take a Break
Mindfulness
Breathe
Mood Tools
Moodkit
Virtual Hope Box
NATIONAL HOTLINES
Suicide 1-800-273-8255
Domestic Violence 1-800-799-7233
Crisis Text Line - text CONNECT to 741741
National Substance Abuse Helpline
1-800-662-HELP (4357)
National Alliance on Mental Illness (NAMI)
1-800-950-NAMI (6264)
