Wellness in the time of COVID-19 - Part 2

Welcome back everyone. This week’s topic focuses on managing anxiety in constructive ways. I’m going to adapt my tips from personal experience and the Australian Psychological Society.

Tip #1: If you must seek out information, keep it to reputable sources. 

A lot of us physicians are very much wired to want to seek out as much information as possible - I definitely fall into this category. Perhaps we feel this better prepares us for the fight ahead. If you feel compelled to research, seek out sound sources such as peer-reviewed journals, the WHO and CDC, rather than news outlets and social media. There is a lot of questionable information circulating which is often contributing to fear. The WHO releases daily data and situation reports and I recommend turning to these instead.

Tip #2: Set time limits on “study” of COVID. 

It’s very easy to fall down the rabbit hole. Set aside specific time limits if you are going to immerse yourself in the pandemic. For example, stop all COVID reading/podcasts at 6pm and spend every evening with family, a light TV show, or a good book (this is my personal “cut-off time”). If you want to watch the news, keep it to a set time period e.g. 9-10am. This is also better for sleep hygiene. 

Tip #3: Channel your anxiety into productive actions. 

Often doing something that will “help” the situation makes us feel productive and gives us a sense of control in what is often an uncontrollable situation. This last week I have been procuring online supplies (scrub hats and clogs) and practicing my rigorous work sanitisation schedule. Doing something productive channels the anxious energy - an added bonus if it’s physical. For example- take an inventory of the cupboard food supplies and make your next shopping list, clean out your cupboards, write a blog (!), make a schedule for your children’s activities, do a good deed for someone in your community.

Tip #4: Maintain a routine as much as possible. 

Keeping some things as normal as possible is all about having an internal locus of control. Think about swap-ins for activities no longer possible. Like many others, I’m feeling the pain of not being able to attend my gym and pilates classes but I’ve found many viable alternatives in apps and zoom sessions. If you always went to the gym on Monday morning, do some exercise at this same time. If the kids went to soccer on Sunday morning, make this family exercise/activity time. Make a spin-wheel and let the kids decide on a wild-card activity each day. Make a daily or weekly schedule, including productive activities, self-care and exercise, work meetings etc. 

Tip #5: Schedule time for yourself and loved ones. 

This is about self-care. This should be seen as a priority as much as work, COVID preparation or brushing your teeth. If you schedule it in, you are more likely to make it happen. Try an exercise app, or a fitness session with a friend over the internet. If you’re exhausted try a 5 minute mindfulness breathing exercise instead - see next week’s post for some suggestions.

Tip #6: Recognise that the way you are feeling is normal.

It is likely that all the thoughts and feelings you are having are completely normal and appropriate experiences. Talk to a friend, loved one or colleague about what you think and feel, often the response will be “same here”. Sharing our experiences can help us face them. 

**If you are struggling to manage the stress or anxiety you are experiencing or you need urgent help please call Lifeline on 13 11 14, seek out your Employee Assistance Program or consider using findapsychologist.org.au. 

That’s all for this week folks. Stay safe, stay healthy, stay well. 

-A

Ps: Last week’s photo was from Champagne Bay in Vanuatu. This is my mental happy place after I went there years ago on a holiday. With white sand so fine and white that it’s like icing sugar and water that fizzes and bubbles at low tide (hence the name), I go to this place in my head when I feel stressed and imagine the sound of the waves and sand between my toes. Where is your happy place?

Can you pick the location pictured below?

Can you guess the location?