Anxiety therapist Madison: Still coping with Covid-19 and anxiety


This is an article that was modified from another article that I wrote in 2020 about anxiety during covid.

It is 2022. We are still dealing with Covid-19. If you are noticing the weight of it hitting you again you are not alone. We are at the two year mark, going on year 3. Your anxiety may be on the rise again as we head into another year. Here are some coping tips I offered in 2020 which are still applicable now. I have added in a few additional ones.

  1. Exercise- exercise is important for physical and mental health. If you have an anxiety disorder exercise plays an essential role in managing anxiety. Exercise not only releases serotonin and endorphins to improve your mood but also can reduce activation in the amygdala which is the area of the brain that sends a distress signal to activate our fight, flight, freeze response. https://www.health.harvard.edu/staying-healthy/understanding-the-stress-response

  2. Get outside- Time in the outdoors can be restorative. Having deficient levels of vitamin D can also be linked to depression and anxiety. https://www.unitypoint.org/livewell/article.aspx?id=ca7f4766-8ba8-43a2-bbe7-0ef9efab5c6d

  3. Meditate- Meditation can improve focus, decrease anxiety, and help with emotion regulation among other benefits.

  4. Keep a routine- our bodies thrive on routines. Routines can improve productivity, setting expectations and having some control.

  5. Sleep- REM sleep can also play a role in decreasing activation in the amygdala. Setting up a sleep routine can signal to our body when it is time to go to sleep.

  6. Social Support- these are hard times. While you many be social distancing from friends you do not need to isolate. Reaching out to friends can provide a sense of normalcy and a sense of belonging.

  7. Manage your screen time- Between work, school and socializing online many of your are getting more screen time than you ever have before. Screen time can impact anxiety, sleep and overall well-being.

  8. Focus on what you have control of- unfortunately with Covid-19 it may feel like there are many things that are out of your control. Focusing on these can lead to increased anxiety. Instead try focusing on what things are within your control. Make a plan for the things that are in your control, and let go of the things that are out of your control.

  9. Stay present- Ask yourself what do I know in this moment instead of the what ifs.

  10. Attitude of Gratitude- in the midst of all this chaos there is a lot to be grateful for. What do you feel grateful for? Write it down, say it out loud. Surround yourself with positive messages.

  11. Be mindful when reading the news. Is it serving you? Are you finding out anything new? What does knowing this information do for you? How are you feeling when you read the news? Do you need a break?

  12. It is okay if your comfort level changes- again, and again and again. Listen to your needs.

  13. Get dressed for your day. Even if you are working from home. Even if you don’t have any meetings.

  14. Weigh your risks. Everything has a risk when it comes to your physical and mental health. Calculate your risks versus what is important to you and then make your decision on what you are comfortable with.

  15. Acceptance- you are living in a global pandemic. If you are having anxiety right now- accept that it is there. Acknowledge it, name it, allow yourself to notice how it feels- notice what sensations go with that feeling and allow them to be there.

    For more information on coping with anxiety during the pandemic or to set up a free 15-minute consultation email julie@kullcounselingmadison.com or 608.239.4807 to work with a therapist Madison.

Resources for New Moms/Parents in Madison, WI

Adjusting to parenthood can be tough. Adjusting to parenthood in the winter in a pandemic can lead to isolation and loneliness. Connecting with other new parents can help. Here are some local resources both virtual and in person that can help you connect.

Meriter Mother Baby Hour and Parent and Family Baby Hour-

-currently virtual

https://www.unitypoint.org/madison/parenting-communities.aspx

Fit 4 Mom- Harbor Athletic Club

-currently virtual

https://fit4mom.com/

Haumea- Located in Sun Prairie

Parent Social Hour (in person) and Baby and Me Yoga (virtual)

https://www.haumeamama.com/

Pax and Lux

Parent and Baby Group

virtual, Wednesdays 10-11 a.m.

https://www.paxandlux.net/parent-baby-group

Facebook Groups:

Hike it Baby

Meet up Groups:

https://www.meetup.com/

East Madison Moms

MOMS club of Middleton

Westside Mamas

For more resources for new moms or postpartum anxiety support, contact Julie at julie@kullcounselingmadison.com

How to support someone suffering from anxiety

Anxiety is our body's natural response to a perceived threat. We all experience anxiety now and again when dealing with the stressors of life. However, many people experience such severe anxiety that it interferes with daily life and makes it extremely difficult to perform at work, maintain relationships; or start/finish tasks.   

The following highlights some common signs of anxiety and some questions to ask yourself to determine if your friend, family or loved one may be exhibiting those signs.

Common signs and questions to ask yourself to determine if a loved one has anxiety

1. Worry - Do they worry a lot? Do they worry about things they have little control over? Are they uncomfortable in situations that they cannot control?

2. Irritability - Do they feel keyed up, sometimes on edge?

3. Stress - Do they have a hard time feeling calm or an inability to relax?

4. Rumination - Do they have a hard time letting go of things- ruminating on something that was said or done a while after the incident occurred.

5. Negative thinking - Does this person have a lot of negative self talk or view of the world?

If these symptoms sound familiar, your loved one might be suffering from anxiety. The good news is you can help! Below are several Important tips to being a helpful and supportive ally, including several things to avoid when trying to support someone with anxiety:

1. Be a support person. Let this person talk to you about their feelings and emotions. Try not to judge what they are saying. 

2. Learn about about anxiety. The more you know the more you can be supportive. If you find anxiety frustrating, imagine how this person might feel. Think about a time when you felt anxious and how that felt. Imagine feeling that way every day or for prolonged periods of time.

3. Encourage the positives. Suggest positive coping skills such as: regular exercise, meditation, mindfulness, balanced nutrition, avoidance of caffeine and alcohol. Reinforce rational thinking and  help them try to avoid thoughts that are irrational.

Are you worried you may say the wrong thing? To help guide your conversation below are some hurtful phrases along with some more encouraging ones.

Hurtful-

"You should try to relax." "Don't worry about it." "Please try to calm down."

Helpful-

"How can I help?" "I am here to talk if you need someone." "I noticed that you did x even though you were really worried about it, I am proud of you."

Lastly, don’t be afraid to reach out because you won’t say the ‘right” thing. By talking to someone who is struggling with anxiety, you are already taking an important first step in making them feel heard, supported, and understood.

If someone you love is suffering from anxiety and needs help please contact Kull Counseling, LLC at 608.239.4807 or julie@kullcounselingmadison.com.