Coronavirus Anxiety Checklist
I am not an expert on coronavirus/Covid-19. Please consult your local and state governments and the Centers for Disease Control & Prevention for the latest health and safety recommendations. I am, however, an expert on my own anxiety and the the tips and tricks that have helped me over the years. I’d love to share some of my hard-won knowledge in the hopes that it can help you as well! I’ve created this checklist for you to print, post and share as a reminder that there ARE things we can do to help lessen the overwhelm, anxiety and panic that many of us are feeling at this time.
Limit Consumption of News
This one is first for a reason. It is so easy for me to get very consumed by the news…online, in print, via TV and radio. It’s everywhere and it’s constantly updating…and what if I miss something?? But what I’ve found is that things are not really changing so rapidly that I need to stay on top of it. I aim to limit myself to checking the news a couple of times a day, briefly, from trusted sources. It is NEVER the first thing I look at in the morning or the last thing I read before bed. I can promise you, if your town or neighborhood gets quarantined, you will hear about it, you don’t need to keep refreshing your news site or listening to the news.
Fresh Air, Movement, Deep Breaths
Ok, I’ve combined a few here, but they can easily be combined or done separately! If you live in a place where you can access the outside easily, get outside every day! Whether I’m walking around my block or taking a nature hike, being outside, moving around, and breathing deeply work wonders on my anxiety. And when I’m driving, if possible, I’ll have the window rolled down and I’ll be singing along to some hit from the 80s. (Hint: singing is another way to deepen your breath and listening to music you love is a great way to lift your mood!)
Gratitude Practice
Studies have shown that practicing gratitude lowers anxiety. What can you be grateful for today, in this moment? I hope you can think of something, though I know it can be difficult at these high stress times. (If you need help, contact me and we’ll brainstorm together!) Today I’m grateful for a bit of sunshine and a walk with my dog. Even amidst the bad news, the trees are flowering in Portland and, as always, it’s glorious to see.
Nervous System Support
How do I support and nurture my nervous system in high-stress times? In addition to doing items 1-3 on the list, I talk to friends, I find time to laugh, and I use a bit of distraction via entertaining books, movies and podcasts, (think “comfort food” for the nervous system…I’ve been re-watching the Twilight movies.) As mentioned above, I don’t consume any news before bed. If I need help falling or staying asleep, I love to listen to soothing music or a guided meditation. Insight Timer is a great, free app with music and sleep meditations, or check out the guided meditations I have on SoundCloud.
Immune System Support
You might wonder how supporting my immune system reduces my anxiety. Well, if I’m doing my best to support my immune system, it takes away a little of the anxiety around getting sick. And many of the practices that support my immune system also help decrease anxiety. Increasing my fruit and vegetable intake while decreasing my alcohol and caffeine intake, moving my body, even limiting my news intake supports my immune system while helping to decrease my anxiety. Have you noticed that there is an adrenaline rush involved with the constant flood of news? That means there is inevitably a crash that can wreak havoc on our endocrine and immune systems. So, see it all comes full circle back to limiting that news consumption!
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Years ago a yoga teacher read this Terry Patten quote in a yoga class and I’ve had it posted where I could look at it daily ever since. It’s a good reminder of the beautiful, yet transitory, nature of life.
“Everything that can be lost will be lost. And, do we have to be trembling in fear in the meantime forever? I don’t think so. The dawn is radiant. The sunrise is full of color. The birds are singing. And there will be another morning. And even if the whole world were coming to an end, that last dawn would still be beautiful. Every moment, every fragment of this miracle is incredible.”