8 Effective Lifestyle Modifications to Cope With Anxiety Associated with COVID-19

Since March 2020, when the COVID-19 pandemic began to spread, the size of the population reporting anxiety or depression has grown exponentially. It has always been a common experience to face anxiety in different areas of life. Anything from finances, job interviews, social gatherings, and other personal vulnerabilities tends to trigger anxiety at times.

These are normal feelings and will go away at some point. However, for some people these experiences can be more than a momentary concern, especially in difficult times like COVID-19 or during other personal or professional crises.

According to the Centers for Disease Control and Prevention (CDC), Americans experienced more anxiety disorder symptoms during April-June 2020, compared to the same period in 2019. According to one survey, about 40.9% of respondents reported at least one behavioral health problem. condition, such as pandemic-associated trauma and stress-related disorder (TSRD) symptoms (26.3 percent) and anxiety disorder symptoms (30.9 percent). Additionally, 13.3 percent of respondents reported starting or increasing substance use to cope with stress or emotions related to COVID-19.

In this time of tremendous stress, it is important to stay calm and avoid panic or anxiety situations. Here are some lifestyle suggestions that people struggling with anxiety can adopt to enjoy a better quality of life.

1. Stay physically active: Getting 30 minutes of physical activity five days a week can help improve mental health. Exercise helps minimize stress by improving mood and maintaining healthy physical health. People with mental illness should start slowly, gradually increasing the intensity and amount of physical activity.
2. Eating healthy: Good nutrition is the key to good mental health. Healthy eating has a positive impact on the management and prevention of mental health problems, such as anxiety, depression, schizophrenia, and attention deficit hyperactivity disorder (ADHD), among others. Foods rich in essential fats, complex carbohydrates, amino acids, and vitamins and minerals can improve and protect overall well-being. Additionally, consuming adequate amounts of water is also essential for maintaining optimal physical and mental health.
3. Avoid alcohol and recreational drugs: According to the Anxiety and Depression Association of America (ADAA), about 20 percent of Americans who have an anxiety or mood disorder have an alcohol or other substance use disorder. Therefore, people who struggle with anxiety or show signs of anxiety and other mood disorders should stop using alcohol and substances with immediate effect. In case they find it difficult to overcome the addiction on their own, they can seek professional help.
4. Give up nicotine and caffeine: Some people turn to tobacco for its calming effect. However, this is a false perception, as nicotine tends to increase blood pressure and heart rate, the physical symptoms associated with anxiety. Similarly, anxious people should also avoid caffeinated beverages as they can aggravate symptoms.
5. Practicing relaxation techniques: Stress management and relaxation techniques, such as meditation and yoga, can help relieve anxiety. While it may take a while to develop a routine for these techniques, they are beneficial in the long run.
6. Get enough sleep: According to the Anxiety and Depression Association of America (ADAA), 54 percent of people with stress or anxiety experienced increased anxiety about falling asleep at night. Anxiety patients also complained of sleep disturbance at night, known as midnight anxiety. Such patients should practice healthy sleep habits to enjoy deep sleep. People who are having trouble sleeping can also see a sleep expert.
7. Socialize: Some people get anxious at the mere thought of socializing. However, socializing can be an effective technique for overcoming anxiety. Meeting like-minded people, sharing thoughts, and seeking emotional support can go a long way in helping people recover from social anxiety. It can be difficult at first and can be accomplished with continued support from family and friends.
8. Seek and stick to treatment: Sometimes the anxiety becomes so severe that it begins to affect quality of life. It is time to seek professional help. Anxiety is treatable; however, it is important to follow the instructions of a medical professional and stick to the treatment plan.