By Promise Chimuanya Ugochukwu

Do you sometimes feel restless out of the blues with palpitations, headaches, breathing faster than normal or feeling lightheaded or some tremors?

These might be symptoms of anxiety.
Anxiety in itself isn’t a bad thing. It is the body’s mechanism to shield us when there is an external life threatening situation. For example, if you are being chased by a wild dog or facing an armed robber, the body’s sympathetic response is to increase heart rate, rate of breathing among others in preparation for fight or flight.

This feeling is all good and well when it is needed but if it persists for a long time or happens without cause or notice, anxiety becomes a problem. In these challenging times with the pandemic and so much uncertainties, stress levels are on the increase and a higher number of people are dealing with anxiety, some for the first time in their lives. We are worried about our health and those of our family members especially as the number of confirmed cases of COVID-19 increases while also considering changes to finances and long term plans.

It is human nature to always seek out safety, comfort and relaxation. In a bid to do these, some people might adopt harmful practices such as overeating, consuming alcohol and other psychoactive substances. So what healthy ways can you cope?

1. Take things a day at a time
We have probably heard this a lot of times but practising it might be more difficult. The truth is that worrying about tomorrow or next week would only add to the problem. Instead focus on the day and what you can control.

2. Limit screen time
While social media could be a way of staying entertained and keeping in touch with loved ones, waking up and sleeping on social media isn’t healthy and studies have shown that it increases stress levels.

3. Be physically and mentally active
Have a daily routine and follow it. Include daily exercise too. Choose something you enjoy doing (could even be dancing) and aim for 20 to 30 minutes daily.

4. Deep breathing
This is a simple technique that can aid relaxation. Sit down or lie down comfortably and try to relax. Closing your eyes might help. Breathe in deeply through your nose for about 4 seconds and hold it for another 4 seconds. Then breathe out slowly through your mouth for about 4 seconds. Repeat this about 10 times. You may practise this whenever you feel anxious or make it part of your daily routine e.g in the morning when you wake up and at night before bed.

5. Go outside
Engaging with nature reduces anxiety and stress. Take a walk, breathe in fresh air, look at the clouds, grass, trees and flowers. It is best to do this within your compound for now.

6. Stay connected with loved ones and reach out to help others.

7. Practice gratitude daily and have a hopeful mindset. Imagine life beyond the pandemic and make plans.

If you try these and still feel anxious and overwhelmed, please reach out to a mental health professional. If you were struggling with anxiety before this pandemic, you may also need to speak with a mental health professional.

Promise Chimuanya Ugochukwu is a Dietitian and currently a 5th year Medical Student at the University of Ibadan. She loves to read and cook.

https://vantagenews.ng/2020/07/24/coping-with-anxiety-in-a-pandemic-2/