Pandemic Anxiety Busters

Breathe
Breathe in for a count of 5, hold for 1 second, breathe out for a count of 5.  The slow exhale tricks the body into relaxing.  This is also an excellent exercise for your lungs during this particular respiratory virus.  Do this repeatedly throughout the day as needed.

Progressive Relaxation
Start at your toes.  Tense your muscles as you slowly and deeply inhale.  Relax those muscles as you exhale.  Work your way in small muscle groups from your toes and ankles, up your legs to the rest of your body to the top of your head.  Don't forget your facial muscles!  You will physically feel stress and tension leave your body.

Get Grounded
Notice 5 things you can SEE
Notice 4 things you can FEEL
Notice 3 things you can HEAR
Notice 2 things you can SMELL
Notice 1 thing you can TASTE

Be Productive
Get distracted by activity.  Do something that makes you feel satisfaction or a sense of accomplishment.  Clean something, organize something, make a craft, read, walk, weed, or make a list.

Create a Schedule, Develop a Routine
A schedule helps us feel more in control:  Make sure your schedule includes something:

• Solitary:  baking, reading, crafting, self-care, learning
• Social:  connecting with friends and family
• Necessary:  cleaning, laundry, organizing, 
• Physical:  get moving in any way you can.  Walking is perfect!

Limit social media:  plan your time so you don't get sucked in.  Use screen time limits for yourself!
Take breaks and switch activities
Eat regular meals
Go to bed on time, wake up on time.

Control What You Can
Remind yourself what you are doing to control the spread.  Repeat:

• I am staying home.
• I am washing my hands.
• I am flattening the curve.
• I am staying an appropriate distance away from others.
• I am not putting myself or those around me in danger.
• I am trusting the experts to do their jobs.
• Everyone wants this to be eradicated soon.
• I do not have to spend time dwelling on what I can't control.

Mental Health Apps
Calm
Headspace
Breathe2Relax
CBT icoach for insomnia
Take a Break
Mindfulness
Breathe

National Hotlines
Suicide:  800-273-8255
Domestic Violence:  800-799-7233
Crisis Text Line:  text CONNECT to 741741
Substance Abuse:  800-662-HELP (4357)
Mental Illness:  800-950-NAMI (6264)

Schedule an appointment:  If every strategy seems difficult or futile, or if your best efforts have failed and you are having difficulty functioning, you may need the help of a professional that can provide you with additional coping mechanisms and help to live comfortably during this difficult time.