With so much going on in the world related to the pandemic, I wanted to acknowledge something. Fear. Panic. Anxiety. Yes, you may have been privy to this already, especially if you have been troubled by anxiety prior to all of this happening. It is only natural for ANYONE to feel anxious, panicked, or fearful right now. The world is in shambles and barely resembles anything remotely close to the place we once called home. Social interactions are far gone or, at the very least, limited to an extraordinary amount. Grocery shopping, work (for those who are employed), errands, and just daily life, are a tip toe through a metaphorical mine field. Today I wanted to talk about anxiety related to COVID-19 and why this is so important to recognize.

Our world is so different right now. It’s unrecognizable from just six months ago. Things we never even thought about, are now stressful chores. A simple pleasure of a night out to eat or seeing family for a birthday or anniversary feels forbidden. Add in family and friends who are sick or even worse, deceased, from COVID-19, and your anxiety skyrockets. The fear of contracting this virus for many is a legitimate fear. Unemployment, financial stress, childcare concerns, missed life milestones, or a decision to send your child back to school further propagate the anxiety that is already bubbling over. Add in the constant barrage of politicization of various topics, public arguments, and social media harassment about personal views and interpretations of “freedoms,” and you have a recipe for fear and panic.

So why is acknowledging this anxiety important? First of all, being mindful of how you feel is crucial for healing. Anxiety can manifest in many ways such as restlessness, shaking, inability to sleep, difficulty concentrating, increased or decreased appetite, irritability, racing thoughts, sweating, fatigue, feelings of impending doom, nausea, palpitations, shortness of breath, muscle stiffness or soreness, headaches, diarrhea, muscle twitches, and upset stomach. Anxiety can be debilitating, and now even more so, especially for those who have pre-existing anxiety or panic disorder. Stress can also exacerbate many existing health conditions such as autoimmune disease, certain skin conditions, cardiac disease, respiratory disease, and many more.

What can you do to help mitigate and control these symptoms? It’s important to recognize how you are feeling and being mindful of this at all times. If you feel yourself getting anxious or noticing these physical symptoms during times of stress, remind yourself that it’s okay to experience these feelings. It’s your body reacting to the stress around you. Close your eyes, take a few deep breaths. Picture the air going in through your nose, swirling around your lungs, and then traveling out your mouth as cartoon arrows. This alone takes only a few seconds and can make a huge difference in how you feel, distracting you from the current reality. Another method is called 4-7-8 breathing which may help in times of panic and anxiety. Breathe in for four seconds, hold your breath for seven seconds, and then exhale for eight seconds. Also, progressive muscle relaxation is a great exercise to not only help with anxiety but the associated muscle stiffness, soreness, and sleep disruptions associated with anxiety. Regular exercise such as resistance exercises, jogging, walking, yoga, and pilates greatly reduce anxiety. Reducing the amount of stimulants consumed such as excess caffeine, sugary beverages, and energy drinks can help reduce panic symptoms as well. Avoid alcohol and also marijuana as these can worsen your anxiety (despite what you may have heard, felt, or think). Adequate sleep is crucial in helping manage these symptoms as well. Check out my video on sleep and sleep hygiene for more information. A large effort to avoid social media and the news is essential in removing unnecessary stressors from your life. Focus on what you can control in your life for the better and make positive changes. A healthy diet rich in lean proteins (fish and chicken), legumes (beans), ancient grains (quinoa, farro, spelt, barley), leafy green vegetables, dark fruits such as berries, and healthy fats can help improve anxiety as well. If all of these things don’t help your anxiety it is worth talking to your primary care provider. Should you feel your anxiety is disrupting your daily activities and day-to-day life, please don’t hesitate to call your PCP. Everyone can benefit from cognitive behavioral therapy or psychotherapy, so don’t laugh at the idea or feel you’re “too good” for therapy. If all else fails and your anxiety is destructive and disruptive to your daily life, you may need a medication to help manage your anxiety such as sertraline (Zoloft), escitalopram (Lexapro), or another similar agent. Your primary care provider can certainly discuss these options and their risks/benefits with you personally.

Another reason to understand the panic associated with COVID-19 is not as obvious. These anti-maskers, hydroxychloroquine pushers, conspiracy theorists, and extremists of all varieties are the exact result of the fear and panic which has come about from the pandemic. I am not excusing any abusive, abrasive, violent, racist, bigoted, or _______ (insert any other nasty adjective imaginable) behavior associated with these individuals but there is certainly an underlying reason for some of their beliefs. The reason people are begging for hydroxychloroquine to be used and supported by “everyone” Is because they’re scared. They desperately want it to be the cure, hell, as a medical provider, I do too, but the science says otherwise. People are blaming Dr. Fauci and Bill Gates for the virus and creating insane conspiracy theories against them. None of them are based on fact or evidence, but grounded in fear and panic, desperately trying to create an explanation for the horror we are living daily during this pandemic. It’s easy to create these conspiracies which are believable to those who are enveloped in fear and anxiety (whether they want to admit or not). Even those who deny the existence of the virus are living in fear of it (epitome of denial). Add in the musings of a delusional president/federal administration, hyperbolic media, and politicized public events and you have a recipe for panic and fear. Instead of getting enraged by these people’s claims, remind yourself that deep down they are scared and trying to make sense of the world around them that they can’t understand (easier said than done, I get it).

So should you be scared? Yes, but to an extent. If you practice physical distancing, wear a mask, and live responsibly using public health recommendations, you should be okay. If you disregard these measures, your fear is certainly validated. With cases on the rise again, deaths exceeding 150,000 nationwide, unemployment through the roof, and a collapsing economy your fear is substantiated. However there is some good news. Because of unified, determined efforts to find a vaccine, there are about half a dozen which are already entering into phase 3 clinical trials meaning we MAY (emphasis on the “may”) have a vaccine as soon as the end of the year or early next year. This is unprecedented. No, these things are not being rushed through the process and safety precautions thrown to the wind. They are being quickly advanced through international collaboration and advancements in modern technology and research. It is the same as a house being built by multiple contractors, architects, and engineers. Just because there are more of them to get the work done as quickly as possible using more resources, does not mean they are building an inferior home. The same principle applies to these vaccine efforts. On top of all of this, we have therapeutics such as Remdesivir and dexamethasone for treating sick COVID-19 patients which greatly reduces mortality in those infected. So if you are practicing good respiratory etiquette, masking, physical distancing, and hand hygiene, you are fairly safe from this virus. If you unfortunately do fall ill with it and require hospitalization, we now have studied therapeutics which can greatly improve your outcomes. Other positive notes is that other countries have virtually eliminated the virus or have no seen any deaths in days to weeks, if not months. This shows it is possible to contain this virus and mitigate its effects. So while the situation (and some of my blog posts) may seem doom and gloom, I promise there is sun shining behind the storm clouds.

So don’t panic. I know it’s easier said than done when so much of everyone’s lives are being affected, however, we must have hope and trust in the science and the good in all of us. Don’t feel hopeless because….you’re not. You can wear a mask, you can wash your hands, you can physically distance, and you can practice respiratory etiquette. Take control of your life and destiny during this pandemic and do what is right not only for yourself, but your fellow humans. Don’t give up, and certainly, don’t panic.

Be safe and stay well!