What to do when anxiety is no longer manageable

At some point, everyone experiences anxiety.

It could be worry about a job interview or a big test, preparing for the birth of a child, or worrying about a global pandemic.

Typically, anxiety involves thoughts and worries about a future event. While it may not feel good at the time, anxiety is a needed experience. It warns us of danger and can be a motivator for us to react or move on to the next step.

Physical symptoms (like sweaty palms or upset stomach) are the body’s reaction to anxiety and the “fight or flight” mode people shift into when experiencing a stressful situation, says Laura Koehler, Psy.D., a licensed clinical psychologist and manager of anxiety services at Linden Oaks Behavioral Health.

For many, once the body recognizes the danger is gone, things shift back to normal. It’s when it doesn’t and people live in a constant state of fear and worry, that anxiety can become a problem.

Some of the warning signs that anxiety may be a problem include:

• Chronic sleep problems
• Chronic appetite problems, such as loss of appetite or overeating
• Avoiding work or other regular social activities
• Chronic physical symptoms such as migraines, stomach aches, muscle tension or bowel problems

If anxiety is causing any of those symptoms, a professional therapist or counselor may help. Treatment may involve medications or therapy to develop coping mechanisms for anxiety triggers.

Other steps that can help with anxiety include:

• Developing a routine for the day. “Give yourself some time before work starts,” says Koehler. “It’s hard to start your workday off when you just woke up or haven’t eaten breakfast yet.” Daily routines can help keep the body from misidentifying things as a “danger” and help you move through your day with less anxiety.
• Keeping a set sleep and wake time and adopting a healthy diet.
• Packing a self-care kit for anxiety-inducing situations. The kit may include some “distraction” items such as word searches, crossword puzzles or fidget toys to help calm the nervous energy.
• Finding soothing activities to help when anxiety flares up. A warm shower, lighting a favorite candle, spending time with a pet or cuddling up with a warm blanket can help ease anxiety.
• Connecting with others. Staying in touch with trusted friends or family members can help people better manage anxiety and keep depression at bay.

While anxiety can factor into many situations, Koehler says concerns about COVID-19 and the global pandemic is a common theme.

The virus has prompted fears about health, job loss, the health of loved ones or even school activities.

“It can be very anxiety-provoking for people worrying that they’re going to give it to their loved one,” says Koehler.

It’s not uncommon to experience a range of emotions and worry as it relates to COVID-19, she says. Just as with other instances of anxiety, understanding and accepting worries about the virus can help people focus on navigating life during a pandemic.

“Being confused about COVID-19 and not worrying about it one day, then worrying about it the next — that’s all OK,” she says. “It’s not as much about that as it is the commitment to live life and move forward. How do I want to show up as an employee, as a mom, supervisor, friend or family member?”

Dr. Russ Harris, an Australian clinician, author and ACT trainer (acceptance and commitment therapy), coined an acronym, FACE COVID, which outlines the steps people can take to help deal with their anxiety over the pandemic:

F - Focus on what’s in your control

A - Acknowledge your thoughts and feelings

C - Come back into your body (find your own way of doing this)

E - Engage in what you are doing

C - Commit to actions or goals

O - Open up

V - Values (What do you want to stand for? What sort of person do you want to be?)

I - Identify resources that can help

D - Disinfect and distance physically

Koehler encourages people to identify their key goals and work to find ways to accomplish those goals in a safe manner during the pandemic. If anxious feelings about the virus become consuming or hinder a daily routine, a therapist or counselor can help, says Koehler.

If you or a family member would benefit from working with a therapist, contact Linden Oaks Behavioral Health at 630-305-5027 for a free behavioral health assessment.

For updates on COVID-19, check EEHealth.org/coronavirus.