Even in the best of times, the majority of us have anxiety sometimes. The people who suffer from anxiety and bipolar disorder could be the most affected by the COVID-19 outbreak. Today, anxiety is commonplace since we are all concerned about the future of our family and our health, and that of those we love dearly. While anxiety can manifest from being anxious to have a diagnosable disorder. Both can cause mood-related symptoms, such as depression or mania for people suffering from bipolar disorder as is the National Institute of Mental Health (NIMH) provides.
“For those suffering from bipolar disorder, at times excessive anxiety and stress can make it more difficult to maintain stability and positive mood.” Trisha Chakrabarty M.D. Assistant instructor in the psychotherapy department at the University of British Columbia, advises SELF.
Some days are more challenging than others. However, it’s possible to manage your anxiety so that your thoughts don’t overwhelm you, as explained in the book Mona Potter, M.D. Director of medicine at the McLean Anxiety Mastery Program. These strategies won’t completely reduce anxiousness, however, they may help manage anxiety when it comes to bipolar disorder.
10. Find a distraction for your mind:
Stress can cause you to jump from one point to Z very quickly, according to Rachel Guerrero, Ph.D. Clinical psychotherapist at NYU Langone Health. Let’s suppose you have seen an article on a huge number of COVID-19 patients in your area. You start thinking about becoming sick. While you’re waiting you could be wondering whether your family and friends members will get sick. The thought of the likely outcome will result in stress-inducing situations. “It puts the risk of having an anxiety event,” Dr. Guerrero says to SELF.
If you’re experiencing anxious thoughts in your head and you’re experiencing anxiety it is recommended that you seek out Dr. Guerrero recommends distracting yourself by engaging in an activity that requires a little concentration. If you can manage it, it could be considered to be mindfulness. “People often believe that if I’m in the habit of practicing mindfulness, I’m relaxing. It’s not true,” she explains. It is possible to practice mindfulness when you cycle, take bath, paint your nails, or whatever else you enjoy, as per her. If you’re taking showers, for instance, take note of how soap and water influence your skin. Take note of your preference for warm or cold facial water.
9. Make sure you follow an established routine:
“For those with anxiety, you should minimize the number of decision factors in a day by creating a structure,” Dr. Guerrero suggests. She suggests that, as close as you can, it is crucial to create schedules for things such as sleeping and eating exercising but taking time to relax.
The act of smashing it out can allow the person to be more comfortable in situations where control is not always in place as a typical anxiety coping method. But, this kind of self-care routine makes it easier to adhere to routines that assist in avoiding mood fluctuations. For instance, sleep deprivation can result in more dangerous mood disorders, especially mania, and that’s why doctors usually suggest people with bipolar disorder go to bed every day, suggests the doctor Doctor. Guerrero. “For those suffering from bipolar disorder this is the best treatment option,” she advises.
8. Make time each day to write down your worries:
In the case of routines and regimens. The doctor. Guerrero advises you to take 15 minutes every day to journal the stressors that you experience. To avoid spiraling in your writing, you should focus on writing down worries and not thoughts. According to SELF previously reported. A statement that is worrying has a beginning and a conclusion and the rumination takes place in the circular.
For example, a worrying declaration could read like”I’m concerned that I could lose my job due to the impact due to the pandemic. If I’m fired, I’ll be unable to pay rent. If I’m unable to make rent payments, I’ll be forced to move in at home with my family. In reality, I’m afraid of losing my job. If you are fired, I’ll not be able to pay rent. If I’m unable to pay rent, I’m unsure which option to take. I’m not going to lose my job. What should I do to make sure I pay the rent?
Certain people find it helpful to sketch possible solutions for their issues, as well Doctor. Guerrero says. However, the way you define this anxiety period could be a sign you start to feel anxiety developing in your head, it’s simpler to put it aside and tell yourself “Nope it’s not the time to think about it right now. I’ll come back to it in the future,” Dr. Guerrero says. “The more often you do this the more successful you will be at removing your mind from that tangled thought,” she adds. You can also set a timer that will ensure you’re in the right direction.
7. Relieve your muscle tension:
There are instances when people feel their shoulders and necks become tighter when they’re stressed. This is among the ways your body responds to stress according to research in the University of Michigan Medical School. If you’re experiencing this feeling, consider the progressive muscle relaxation technique which can aid in relaxing tension in your body. The technique involves tensing your muscles or groups of muscles while focusing on breathing. Many prefer to squeeze just one muscle at a time, while others would rather focus on several muscles simultaneously.
Others begin with the feet first and then work their way towards the top according to Dr. Potter. The most important thing to remember is that you relax and breathe deeply while contracting those muscles in tandem. Slowly, until the whole process is between 5 to 10 minutes, as per the instructions of Dr. Potter explains. Breathe deeply and relax your muscles by breathing. It may sound odd to make you feel tight to relieve tension, but it can help you become more conscious of the physical feelings you feel as you release tension. You can observe the distinction between feeling relaxed and tension as per The Mayo Clinic.
6. Take a look at five things you can observe:
Be aware of your surroundings and list five things that you’ll be able to see when you’re feeling overwhelmed, Do what Dr. Chakrabarty suggests. Take note of four things you can feel as well as three objects that you can hear, and two things you can smell, and one you could taste. The 5-4-5-3-2-1 method can allow you to remain focussed on the present instead of worrying about the future according to the University of Rochester Medical Center.
You can apply this technique to the most ordinary of spaces, like the bathroom. You might, for example, you might be thinking “I can feel cool tile under my feet, however when I walk towards the left side, I can feel my bathroom rug. Wow, I didn’t know how soft the rug felt under my feet.”
5. Create a self-soothe kit that will assist you in achieving more relaxing moments:
Doctor. Potter prefers her patients to create self-soothe kits with methods to ease stress. She describes it as the “cope before” also known as the “cope before” method when you’re thinking about what you can do to handle your emotions before the moment that anxiety starts to creep in. It may be helpful to think about strategies that focus your attention on all your senses, says.
If the music of Destiny’s Child brings back happy memories, you can create playlists based on the music of the group and other tracks that can lift your mood on your phone. Perhaps you believe that you can bake cookies with your loved ones each when you smell the aroma of vanilla. It is possible to carry around an essential oil bottle or perfume to help you remember the sweet smell. It’s always best that you have as many choices as you can. “If you attempt something, but it doesn’t work, there are alternatives,” Dr. Potter says to the SELF.
4. Make sure to counteract your ideas by facts:
Anxiety-inducing thoughts aren’t easy however, they can be extremely beneficial in certain instances. Maybe you’re worried that the fog in your mind can hinder the execution of your job and you’re unable to find a way out of this kind of thinking. “Sometimes regardless of how much you attempt to question an idea, you’ll still discover a way to counter it,” Dr. Potter states.
If this happens, search for evidence to show that the outcome you’re concerned about could occur. If you’re thinking that I’m not doing my best at work and I could be dismissed. I’ll never be able to find another job as I’m no longer in a position to work, then it’s thinking about in a state of catastrophizing. Consider the evidence you have to support the idea. Perhaps you’re thinking about many questions like, “Has my boss said that I’m not doing a great job? What proof do I have that I’ll never be able to secure an opportunity to work?” You can also contemplate whether these feelings of anxiety can be beneficial.
Remembering the job scenario doing something wrong can result in anxiety and may cause you to make errors. Instead of Doctor. Potter suggests considering what you can do to influence the context of a specific situation. For instance, you could discuss with your boss your feelings, if confident about it. You may also request help and guidance on a particular task or attempt different kinds of checklists to ensure that you do not get distracted by the most important issues.
3. Discuss your plans in the coming years with someone from your circle:
After a few months of physical separation, you may suffer from the aches of Zoom but that doesn’t mean that you must stop communicating with other people in total. Doctor. Guerrero believes that regular social interactions are vital for people with bipolar disorder, which makes them vulnerable to depression. “You must be deliberate about it since it’s simple to avoid the right thing,” she adds. It’s not necessary to turn into an actual live video chat when you’re not in the room. It’s all about the consistency of the connection, not the format the connection could be in.
Doctor. Potter states that it is even more beneficial to speak to an individual you trust about the way you feel about your mental health. It’s a good idea to discuss your strategies for managing anxiety with them to keep in mind the strategies that you require their assistance with. It is important to specify what you want to see them do in the event you need assistance. “Oftentimes we remain somewhat fuzzy,” Dr. Potter states. If you’re concerned that you’re having trouble resting and ruminating may trigger depression It’s possible to ask someone to assist you in reaching for your counselor if this is taking place.
2. Limit your alcohol consumption:
It could be a great method to ease your anxiety however, alcohol can cause bipolar-related symptoms, according to experts at the Mayo Clinic. If you’re concerned about developing an overwhelming urge to drink, you may prefer not to store the alcohol within your home.
If this isn’t working for you because of any reason-perhaps you’re confident that you’ll keep shopping to purchase alcohol or maybe you have a partner who drinks regularly It could be helpful to find a specific source of assistance by speaking with your therapist if you’ve got one, or seeking out support groups like Tempest, which offers a program to help you stay sober that lets you connect to connect with other people suffering from similar issues related to alcohol.
1. Know when to ask for assistance:
There’s a chance that you’ll need to apply various techniques in your self-soothe kit to help you relax. “Sometimes the anxiety is massive, and therefore it’s likely to require a variety of methods to help you calm down,” Dr. Potter suggests. She suggests three methods to manage anxiety. If you’re still experiencing anxiety and are worried about the likelihood of triggering a mood attack it is advised to talk to your psychologist or psychiatrist, should you be suffering from one. They might suggest changing your medication, attempting another medication, or adding additional therapy sessions, depending on your specific situation.
It is important to recognize that getting assistance isn’t easy today. A lot of people are facing financial difficulties but many options are available, including free therapy sessions. In addition, there is the Health Resources & Services Administration database has a list of health centers financed through the Federal government that provides sliding scale or free therapy.
Participating in an online support group, which brings you in contact with people who understand your challenges, can help you through this difficult time. Go to the Depression and Bipolar Support Alliance to see an exhaustive list of support groups all over the U.S. These groups are not meant to replace medical aid, but they could help you feel less lonely. “We’re all going through sadness and loss at some level, as well as anxiety and fear,” Dr. Guerrero states. “There is plenty of emotional turmoil.” It is possible to be able to deal with these feelings by utilizing a little support.