Coping With Anxiety During Crisis

By Brittany Lutren, LMSW


You are in shock, scared, feeling anxious and in disbelief. You cannot believe that this is happening in the world right now. No matter what you do to help yourself, nothing is making you feel better.  You are normally at a job that requires you to go into the office and you’re able to spend time with your friends. Now that you’re trapped at home you are not sure how to handle all the free time and isolation.  It’s feeling impossible to cope with fear, anxiety, and isolation, but you’re feeling desperate for relief.

Your feelings are real and there are ways to experience relief. You don’t have to feel trapped in your anxiety and you can discover new ways to feel connected. Research shows that socially isolating yourself from others could be detrimental to your health. Here are some ways to increase your sense of calm, connection, and joy while at home:  

  • Dedicate 15 minutes to learning a new skill

    • Whenever you learn something new, your brain makes a new connection and it grows stronger. Find an activity that you can do to actively engage your mind such as reading a new book, doing a puzzle, learning an instrument, creating a website, cooking, etc. I bet by the end of the 15 minutes, your mood will improve! Check out skillshare to learn something new (2-month free trial). 

  • Self-care!

    • Take care of yourself during this time and add something new to your routine.

    • Go outside! Walking in nature, breathing fresh air and hearing the sounds of nature is a great way to destress. Leave your phone at home and embrace the moment. Being out in nature is good for our bodies & minds to re-charge. 

    • Start journaling. Now is the time to take out that journal and pen and write what you are grateful for. During times of crisis, we often focus on the negatives so this exercise will allow you to focus on all the positive things that are going on in your life! 

    • Get creative and make a Vision Board. Dreaming is fun and it creates possibilities. You can create one through Pinterest or using some craft supplies such as a poster board/cork board, scissors, tape/glue to put your board together. 

    • Dive into a new book or course. Check out LibraryGenesis for a full collection of free books. Yale is offering one of their most popular courses called  The Science of Well-Being for free! 

    • Now is a great time to learn how to cook or bake. Stay healthy and fit with SparkPeople and Foodnetwork. 

    • Remember that you are not alone. Socially distancing yourself is important during this time. It is possible to have a social life through digital platforms such as playing a board game through FaceTime such as Scattergories, watching a movie through NetflixParty with your friends or checking out Houseparty where you can virtually have a house party with others.

There are many additional simple and effective ways to manage your anxiety and fear at this time. 

  • Get the facts and do not assume. 

  • Keep things in perspective by lessening the time you spend watching the news and listening to the radio. Notice when the news has become too upsetting for you and take a break. 

  • Focus on things in your life that make you happy and you have control over.

  • Stay healthy by adopting healthy hygiene habits such as washing your hands with soap & water, not touching your face, covering your mouth and nose, and avoiding contact with those who are sick. 

  • Seek additional help if needed. 

If nothing seems to be helping your anxiety I can help you by providing personalized coping skills to help you feel safe. Feeling calm might feel like a distant possibility during these times, but you can experience relief from the comfort of your home. If you’re ready to learn how to feel at ease, schedule you’re free 15-minute consultation with me here for teletherapy or by calling 866-600-8440.

self-care, mindfulness meditation, anxietyElizabeth EitenBoketto Centeranxiety, MINDFULNESS, meditation, yoga