Managing Stress & Anxiety During the Unknown (aka: COVID-19)

Currently, we are living a very unique experience that will be a huge part of our history. While it is cool to be living through something that will be a future chapter in a history book, it is also very scary, overwhelming, and confusing. We are faced the so many “unknowns” … not knowing when this will end, when you can return to school & work, how this will effect your future, etc.

The good news is that we WILL get through this experience. The bad news is that this will not be the only time you are faced with “the unknown” (welcome to adulting! LOL). There is no way to get through these experiences perfectly, but here are a few suggestion to help you get through them while keeping yourself mentally & emotionally healthy.

  1. Minimize Exposure to the News:

    • Only watch news at a designated time per day

    • This includes Social Media!!

  2. Minimize Social Media:

    • Social Media is a “time-sucker”

    • Conflicting information creates mass confusion & feelings of helplessness

    • People’s opinions creates frustration

    • Put phone away during “school/office hours” (see #4) and “project/chore time” (see #5)

    • Designate time for social media once you have completed productive activities for the day

  3. Maintain as Much Routine as Possible:

    • Knowing what to expect helps us to feel in control

      • Create a daily schedule for yourself

      • Establish a sleep routine

      • Designate meal & snack times (avoid the “Quarantine Fifteen”!)

      • Schedule exercise time

      • Set “School/Office Hours”

      • Set “Project/Chore Time”

      • See link below for an hourly time management scheduler

  4. Set “School/Office Hours”:

    • Tell Family when your “Hours” will be

      • This will serve as a boundary as well as accountability

      • Make a “Do Not Disturb” sign for your workspace to remind people of your “hours”

  5. Make a List of Projects/Chores/Tasks & Assign Them Days & Times:

    • This provides us with a sense of accomplishment, reward, & pride

      • SUGGESTIONS:

      • Meghan’s Detox Lists! (see links below)

      • Read/Journal/Devotionals/Meditation

      • Cleanout closets, drawers, reorganize

      • Create new organizational systems

      • Create: art, music, writing

      • Garden/outdoor projects

  6. Reconnect with Friends & Loved Ones:

    • Only talk about COVID for a few minutes

    • Use the time to truly reconnect & learn more about one another’s lives

    • Only choose to reconnect with people who will be positive, uplifting influences on your mood, outlook, & attitude

    • Do not just text/use messenger apps … instead use FaceTime, Marco Polo, actual phone calls

  7. Exercise!!

    • Exercise is the best way to reduce stress & anxiety

    • Listen to music, podcasts, audio books

  8. Get Outside Everyday

    • It is important to continue to stay connected to the outside world

      • Go for a walk

      • Walk the dog

      • Sit on the porch with book or on a phone call

      • Take a drive around town

      • Work in the yard

  9. Embrace the Rollercoaster

    • It’s okay to feel like your thoughts, feelings, & opinions are on a rollercoaster

    • Embrace that this is an normal response to the unknown & that everyone is experiencing something similar

    • Try to avoid “what if” scenarios

    • Focus on the facts:

      • the precautions you are taking personally

      • the precautions your town is taking

      • the things you are in control of

  10. Take Your Mental Health as Seriously as You are Taking Your Physical Health:

    • You are washing your hands regularly throughout the day … You should be “washing” your mental health regularly as well

    • Schedule a virtual appointment with a therapist

  11. Enjoy the Ability to Slow Down & Not Feel Guilty:

    • We have no choice but to slow down right now so enjoy it!

    • Practice gratefulness & find something each day that makes you blessed, thankful, & grateful.

Extra Resources:

Use this form to request a Virtual Appointment with Meghan Anderson, LPC, M.Ed, NCC.

“Going to a counselor when you’re feeling sad or overwhelmed should be as normal as going to the doctor when you have the flu.” If you are feeling overwhelmed, depressed, anxious, or just need an outside resource to vent to during this time, do not hesitate to reach out!

Appointments can be filed through insurance (if applicable)or for $50 per 1 hour appointment for recipients of this presentation only during the pandemic