Pandemic Panic

Are you feeling completely freaked out by this pandemic? Or are you wondering why your already intense anxiety hasn't been exacerbated ten-fold during this time? Well, the answer to both of your questions is aboard the Magic School Bus of Survival Mode!

For a select few, perhaps society has caught up with your baseline of anxiety, and the worst case scenarios you've spiralled about for years are unfolding in real time, resulting in your anxiety staying right where it lives at all times. This may seem counterintuitive, but in such cases, your anxiety has prepared for your mental, emotional, and physiological response to this crisis by previously enacting that response even in times when you were not necessarily in crisis. 

For those of you who are new to survival mode, this phenomenon occurs when your brain recognizes (or sometimes thinks it recognizes) an imminent threat or crisis and is therefore activated to only process and get you through the "right now." You can try (and sometimes succeed) in planning ahead, but your brain's priority is getting through the next 24 hours. Being in survival mode can cause anxiety, sleeplessness, lack of focus, and trouble accomplishing every day tasks, from eating and drinking water to doing work and engaging with your hobbies, so how do you stay grounded and keep yourself "okay"? 

Redirection vs Distraction
You've got to be real with yourself. Are you shoving your stressors down, plugging your ears, then "LALALA"-ing through the rest of your day? This is distraction, which can turn you into a pressure cooker and will inevitably resurface more intensely later on. Redirection, however, is when you take the time to acknowledge the suck. Allow yourself to feel and acknowledge what is going on, then work on taking care of yourself through the crisis in question. 

For example, "I'm drowning at work, and I'm just going to keep telling myself that EVERYTHING is FINE and keep grinding." (Distraction)
vs
"I'm under a lot of pressure, I am trying my best, and I am going to take care of myself by talking to my friend tonight." (Redirection!) 

Distraction sustains the stressor cycle, while redirection leads you to being more gentle and proactive with your feelings. You can't fool yourself by sugar-coating your own inner voice. Be upfront, give yourself credit, and keep yourself centered. Redirection requires a rich, adaptable, and flexible toolbox of self-care skills. This might be when you're wondering, "where have all of my coping strategies gone, and why can't I stop eating peanut butter and jelly sandwiches?"

I noticed a wild trend in my caseload within the past week. It is week 8  of quarantine, and it seems like everyone (of all ages, dynamics, and backgrounds) have sunk a little. My theory? Our shiny coping strategies we started using in the beginning of this crisis have lost their luster. Maybe you've had good steam but now the weight is undeniable, and your brain is ready for some different stimulation and care.  

First, I'm big on data, and you likely have some data points to refer to for yourself. What are your data points from the past few weeks that you could lean on to affirm yourself in the coming weeks? For example, "on Tuesday I wanted to hole up, but I facetimed my friend" or "Saturday, when I was struggling to feed myself, I ate a vegetable." Both of these data points are worth a pat on the back, because you did it. Even the small things deserve celebrating.

For now, I'm keeping things at a low bar because, for many of us, maintenance is progress. A global pandemic is not the time to exert additional pressure on yourself to be more productive or take on more projects. If taking on new projects feels like self-care, go ahead, but if you are feeling the pressure to be more productive because you have more free time, remember that more free time does not necessarily imply more capacity. In fact, your capacity is likely drastically decreased. It's ok for your goals to be as simple as eating food, drinking water, bathing, and connecting with your innermost circle. Be gentle with yourself! 

If you're also feeling like your coping skills have lost luster, below are some tips that could help.

1) Mindful minute. Take one minute of your day to tune into yourself. Set a timer and just focus on your breathing. If you find your mind wandering, bring it back into focus, and give yourself a mental pat on the back or words of affirmation when you're able to bring your mind back to center. Do the mindful minute exercise daily and over time, time will fly. This exercise will help you stay in the present moment, which ultimately can help when you find yourself spinning into anxious thoughts. 

2) Gratitude journaling. Journaling helps you process emotion and can shift your lens. By taking time to note the things that went well in your day, you slowly shift your thoughts into noticing the good. Most importantly, check your standards. What you journal about does not have to be these enormous feats of sunshine. Whatever sparked a little warmth inside is worth noting. It could be the Cheetos you enjoyed with your lunch or a funny meme you really connected with. Note three things that went well every day, no matter how small. 

3) Box breathingThere are a million breathing techniques but I love the simplicity of 4-4-4-4. Inhale for 4, hold for 4, exhale for 4, hold for 4. That's it. When we're spinning in anxiety or unable to calm down before bed,  this breathing technique can help us regain control and start to slow down. If a 4 count is too long for you, 3-3-3-3 works too. Want a challenge? Try 5.