Anxiety can rise sharply during emergencies like pandemics, natural disasters, economic downturns, or political upheavals. A person’s mental health may suffer as a result of the anxiety, uncertainty, and disturbance to daily routines, leaving many feeling helpless and overwhelmed. But even in the thick of the mayhem, people can use some techniques to ride out the anxiety storm and come out stronger on the other side.

Knowing the Origins of Anxiety

Stress causes anxiety, which is the body’s natural reaction to a perceived threat. This threat might feel continual and overpowering during times of crisis, which can increase anxiety. It’s critical to understand that anxiety is a typical response to unusual situations and that experiencing anxiety during trying times is acceptable.

Recognize Your Emotions

Acknowledging and accepting your feelings is the first step towards managing your anxiety. Anxiety can be made worse by trying to ignore or deny it, which increases tension and stress. Rather, embrace your anxiety without passing judgment. Validate your emotions and remind yourself that it’s okay to be scared or uncertain during a crisis.

Limit Exposure to News and Social Media

While it’s essential to stay informed during a crisis, constant exposure to news and social media can fuel anxiety. Limit your intake of news updates, especially if they are sensationalized or speculative. Choose reputable sources for information and set specific times each day to check the news to avoid becoming overwhelmed by a constant stream of updates.

Focus on What You Can Control

During times of crisis, it’s easy to feel powerless and out of control. Instead of dwelling on things beyond your control, focus on what you can influence. Take practical steps to prepare for and mitigate potential risks, such as following health guidelines, creating an emergency preparedness plan, or staying connected with loved ones. By taking proactive measures, you can regain a sense of agency and reduce feelings of helplessness.

Practice Self-Care

Self-care is crucial for maintaining mental well-being during times of crisis. Make time for activities that help you relax and recharge, such as exercise, meditation, hobbies, or spending time in nature. Prioritize adequate sleep, nutrition, and hydration to support your body’s ability to cope with stress. Additionally, don’t hesitate to seek professional help if you’re struggling to manage your anxiety on your own.

Stay Connected

Social support is a powerful buffer against anxiety and stress. Stay connected with friends, family, and community members, even if it’s through virtual means. Share your feelings and experiences with trusted individuals who can offer empathy, encouragement, and practical support. Remember that you’re not alone, and reaching out for help is a sign of strength, not weakness.

Practice Mindfulness

Mindfulness techniques, such as deep breathing, progressive muscle relaxation, or guided imagery, can help calm the mind and reduce anxiety. Incorporate mindfulness practices into your daily routine, even if it’s just for a few minutes each day. Pay attention to the present moment without judgment, allowing yourself to experience thoughts and sensations without becoming overwhelmed by them.

Seek Professional Help if Needed

If anxiety persists or significantly interferes with your daily functioning, don’t hesitate to seek professional help. Therapists, counselors, and mental health professionals can provide support, guidance, and evidence-based treatments for managing anxiety. Teletherapy options are widely available, making it easier than ever to access mental health care from the comfort of your home.

Remember, it’s normal to experience anxiety during times of crisis, but it’s essential to take proactive steps to manage it effectively. By acknowledging your feelings, limiting exposure to stressors, focusing on what you can control, practicing self-care, staying connected, and seeking professional help if needed, you can weather the storm of anxiety and emerge stronger on the other side. Together, we can support each other through the challenges we face and cultivate resilience in the face of adversity.