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.

How to choose a therapist in Madison, WI

The idea of starting therapy can be a daunting one. Therapy is a very personal process and after a client's readiness for change, your therapeutic relationship can be one of the most important factors on whether or not psychotherapy/counseling is successful for you. Choosing a therapist is not like choosing a primary care doctor. It is someone that you will plan on seeing weekly for months and possibly years. So what should you look for when choosing a therapist? Here are some important things to look for when choosing the therapist that is right for you.

1. Initial Interaction-  From the initial phone call how does this person make you feel?  Do they return your message when they say they will? How do they act on the phone? In person? Is this someone that you can see yourself opening up to? Is this someone you want to spend time with? When you are in their office are they giving you their full attention? Are they engaged?

2. Experience-Has the therapist worked with the issue that you are seeking help for? Have they been successful at helping clients? How can they help you?

3. Cost/Investment- Have you thought about how you will pay for your sessions? Do you need/want  to use insurance? Do you know what  your mental health benefits are?Do you know what your deductible is? If you are not using insurance have you thought about what therapy might cost?  Are you prepared to make an investment in your self?

4. Therapy style- This may be their style of therapy ( e.g., theories they draw upon) but I think that even more important than this, is approach. Are they direct? Are they collaborative? Are the sessions going to be therapist led or client led? What theory or style of approach will work for you and make you most comfortable. Can they provide you with what you need? You may want a therapist that is gentle and client led sessions..but is that what you need?

5. Availability-Is this someone with a full practice and a line outside the door? Will this person be able or willing to respond to you if you are in crisis or have a need to contact your therapist outside the session. Does that matter to you?

Each therapist is very different as is each client and in Madison, WI you have plenty to choose from.  I encourage you to contact a few therapists before making a choice on who you want to see on a regular basis. Over and over I have heard clients say that yes they have been to therapy before usually years ago but that their therapist wasn't a match. Please take the time to find someone that is a good fit for you.

For more information on finding the right therapist or for therapy resources in Madison, WI please contact Kull Counseling, LLC.