Managing Anxiety during Covid-19

Are you feeling more and more anxious as Covid -19 continues? Do you feel like you are struggling with it more than you “should.” Anxiety is good in small dosages, it helps us get tasks done but when it becomes constant and interferes with sleep, relationships, self care then it is time to look into resources and get help.

We all struggle with anxiety from time to time, but as the COVID-19 hit and its uncertainty continues, you may be feeling more anxious than ever and struggling with all the ways your everyday life has changed.  

Increased Anxiety During Coronavirus?

Anxiety shows up in different ways, including irritability, trouble sleeping, feeling constantly on edge, racing thoughts, or difficulty concentrating. Feeling tired and fatigued is another symptom more tired than usual, and even have physical symptoms like muscle tension and stomach pain. Maybe some of these feelings have always been present, but with a busy life and the ability to go and do as you please, you may have been able to distract yourself and keep moving.

Now that we’ve all been forced to slow down and adjust to ever-changing norms this anxiety may feel overwhelming. Given the fact that the idea of returning to life as we knew it seems far off, or maybe even changed for good, how can we manage these feelings and adjust to life as it is now?

Start with Self-Compassion 

It’s important to acknowledge all of the new challenges that you’re facing. It’s normal to struggle with adjusting to a new way of life – especially one that was unexpected and impossible to prepare for in advance. You may have more to juggle than ever before coupled with less support and time for yourself. Resist the urge to be self-critical about your productivity – this is not business as usual.

Take some time to adjust your expectations for yourself and consider what’s realistic and doable now that things have shifted in your life. Acknowledge your resilience and adaptability during such difficult times. Spend some time each day tuning inward to check with yourself on how you’re feeling and what you may need. Consider small ways to nourish yourself – maybe with a short nap, a good meal, time in nature, connecting with friends and family, or physical activity.    

Shift your Focus from What You Can’t Control to What You Can 

There are many things outside our realm of control as COVID-19 continues and social norms continue to change. That can be a difficult reality to accept. But there are still things in our lives we can control.

Instead of obsessing over what we can’t control, which only feeds anxiety, practice shifting your focus to the choices you want to make for yourself to stay safe, well, and grounded. Do what you can to create a new sense of normalcy for yourself. You may want to put some time and effort into finding new ways to do things that bring you joy.

Seek Support 

You may be experiencing a whole host of difficult emotions like sadness, grief, loneliness, and disappointment. You’re not alone in that and your feelings – whatever they may be – are valid. It’s important to seek support and safe spaces to express yourself. It may be helpful to connect with family or friends that you can share your struggles with openly. Or, you may find that you need to seek professional help with a mental health professional that can help you to process all of these changes and find a path forward. Whatever you choose, remember there’s no shame in seeking support.

Author: Tiffany Rogers MA

If you’d like to work with one of our Therapists we are currently accepting clients and you can reach us at Our Office. We provide a free 15 phone consultation to determine if we are a good match for one another. For more information on anxiety and depression treatment check out our website at www.chicagopsych.org