Being well

Strategies to combat anxiety

Many people are experiencing more changes daily than we’ve been used to managing. I think that’s created anxiety that can lead to feelings of being overwhelmed. So, I think there are some things you can do in order to decrease that anxiety.”

Jerimya Fox of Banner Behavioral Health Hospital

By Matt Roy
Twitter: @AzNewsmedia

It’s clear the novel coronavirus can profoundly affect our physical health.

But local mental health experts say we need to keep our minds healthy, too, during the ongoing COVID-19 public health crisis.

Jerimya Fox, a licensed professional counselor, is director of the intensive outpatient program at Banner Behavioral Health Hospital in Scottsdale.

He said lifestyle changes forced by shelter-in-place orders, unemployment and other factors can lead to feelings of fear and anxiety.

“Many people are experiencing more changes daily than we’ve been used to managing,” Mr. Fox said. “I think that’s created anxiety that can lead to feelings of being overwhelmed. So, I think there are some things you can do in order to decrease that anxiety.”

He suggested four strategies to help combat anxiety and feelings of helplessness, starting with developing and maintaining a productive daily routine. For those forced out of their usual routines, this could mean creating and adapting to a new one.

“Routines can help comfort and anchor us in a time of change,” Mr. Fox said. “If you had a daily routine already, it’s helpful to be able to continue that routine.”

His second strategy is to direct time and energy into activities people are already familiar with and skilled in.

“Focus in on something that you’re really good at,” Mr. Fox explained. “If you’re into baking or knitting or games, do something that would help you combat feelings of helplessness in the current situation.”

Thirdly, technology can help stay in touch with support groups telephonically, even when social distancing guidelines prevent and disrupt physical interactions.

“Use as much virtual support to gain from family and friends virtual unity,” Mr. Fox said. “So, hold meetings through Facetime or another online platform. If you’re a parent or grandparent, read stories and engage with the kids. And really engage with friends and family and reach out.”

And fourth, keep a positive attitude, he said.

“It’s really about staying positive. This is temporary and won’t last for forever,” Mr. Fox said. “Go outside. Take a walk. Keeping up daily activities can help you to stay positive and reminding ourselves that, just because we are in the practice of social distancing, that doesn’t mean to isolate.”

Finally, he said it’s crucial to maintain healthy habits to keep the mind and body strong during tough times.

“Ensure that you’re getting enough sleep, eating regularly, and have some sort of physical activity to manage anxiety and stress,” Mr. Fox said.

Terros Health is another behavioral health care provider, which has been serving clients in the Valley for more than 50 years.

Their treatment professionals offered additional perspectives and insights about how get through the ongoing crisis.

Jennifer Nye, chief integration officer at Terros, acknowledged the pressures many parents may feel while adjusting to the closure of schools across the state, especially for those already dealing with physical or behavioral health concerns.

“Shifts in daily routine can be incredibly disruptive and overwhelming, too,” Ms. Nye stated. “Parents with school-aged children are learning how to be home-school teachers, potentially trying to navigate working from home, caring for their children and ensuring they are getting an adequate education. This adds to parents’ level of stress and potential feelings of inadequacy in parenting and quality of work, which can lead to anxiety, depression, and increases in other symptoms of underlying mental illnesses.”

Ray Young, an integrated care site director for Terros, said disruptions caused by the coronavirus outbreak can also have negative implications for clients currently in treatment for addiction and other mental health disorders.

“Those working on substance abuse recovery may be greatly impacted. The emotional impact of dealing with the current crisis creates additional instability that can lead to continued substance use or relapse,” Mr. Young stated. “Best treatment practices include providing and encouraging healthy and supportive community engagement.”

He said counselors are working to adapt during the crisis to stay engaged with clients and provide the additional support they may need.

“Dealing with COVID-19 safety precautions, we are faced with identifying and providing new forms of supportive community engagement resources,” Mr. Young stated. “These would include telephonic or telehealth therapy for groups or individuals, online support groups, and telephonic or web-based social interactions with their supportive family and friends.”

Telephonic health measures can be especially helpful for those without transportation or who are isolated, he added.

According to David Obergfell, senior director of crisis services at Terros, staying positive can be easier for those who speak positively, especially to themselves, during difficult situations.

“For starters, use positive self-talk and challenge the negative thoughts. For example, say to yourself: ‘This is hard and I will get through it’ versus asking ‘Why is this happening to me?’” he stated.

He recommended those feeling despair or stress to try out a positive psychology exercise by asking themselves the following questions and reflecting on the answers:

• Why do you get up in the morning?
• What keeps you awake at night?
• When are you most alive?
• What does being successful mean to you?
• How might you apply your gifts to a pursuit that is of deep interest to you and helps others?
• What can you do to make a difference in one person’s life today?
• If you were to summarize your purpose in a 140-character sentence, what would it be)?
• If you say yes to living purposefully, to what do you say no?
• If you met an older version of yourself, what sage advice would they give you?

Mr. Obergfell also suggested those forced to adapt to sudden unemployment can use the foisted free-time to stay productive and develop new skills, while looking for their next opportunity.

“Think about where you can take stock and discover motivation. There may be a new skill, online course, talent or interest that this time will afford you to develop, giving you both a sense of control and action right now, and a leg up when the job market recovers,” he stated.