We all have concerns about the COVID-19 virus and the possibilities for us and our loved ones to be infected. That is understandable. Anxiety is a normal part of life but sometimes situations can result in such stress that our coping mechanisms are overwhelmned. Stress challenges all of us at times and has been a source of distress long before COVID-19. For complete information about stress and its management, please see our book (I Can’t Take It Anymore: How to Manage Stress so It Doesn’t Manage You; Paul G. Longobardi, Ph.D., and Janice B. Longobardi, R.N., B.S.N., P.H.N.), available on Amazon at https://www.amazon.com/dp/1542458056. For additional information about the book, authors, and stress, please visit our website at www.manageyourhealthandstress.com. At such times of stress as these, our concerns about risks for COVID-19 can become greater and evolve into an actual mental disorder, e.g. anxiety disorders. There is good reason to think so based on ongoing recent research. I have just seen an excellent article on this topic from Psychology Today. It is by Cami Rosso from 3/2/20 titled “How COVID-19 may affect mental health”.
Long before the COVID-19 pandemic, anxiety disorders have ranked as one of the most common mental health disorders in the world. According to Ms. Rosso, citing University of Oxford research, anxiety disorders are the most widespread of mental health disorders. They impacted an estimated 284 million people in 2017 worldwide. In the U.S. alone, anxiety disorders affect an estimated 40 million adults according to the Anxiety and Depression Association of America. Environmental factors that may increase the risk of anxiety disorders include early childhood trauma and life experiences. There may be a genetic component as well to anxiety disorders. There are numerous neuroanatomical regions of the brain mediating the fear associated with anxiety. One of the most significant brain regions is the amygdala. The amygdala is located in the medial temporal lobe, a part of the limbic system involved with fear and our emotional reactions.. Anxiety disorders are manifested in children and adults by excessive fear and avoidance. Some examples of anxiety disorders include panic disorder, generalized anxiety disorder, separation anxiety disorder, social anxiety disorder, and several variants of phobic disorders. Common symptoms of anxiety include sleep issues, challenges on thinking or focusing on topics other than what is triggering the worrying, sweating, trembling, restlessness, tension, nervousness, hyperventilation, challenges controlling worrying, avoiding anxiety triggers, increased heart rate, gastrointestinal issues, and a sense of impending doom, danger or panic. Ms. Rosso noted various steps to manage normal anxiety, many of which I’ve mentioned in other posts (Ways to Protect Your Mental Health during the COVID-19 Pandemic, April 1, 2020). These include getting adequate sleep, proper nutrition, and regular exercise. You can make time for fun and relaxation, such as hobbies, meditation, yoga, or even listening to music to redirect the mind and calm the body. However, it is vital to identify what is triggering the feelings of apprehension and create a plan. If COVID-19 is the source of your anxiety, create a plan. Follow the practices recommended by all medical experts. These include practicing good hygiene by washing hands often for at least 20 seconds with soap, avoiding touching the face with hands (especially the eyes, nose, and mouth), covering coughs with the elbow or tissue, and staying at home if sick. Stock supplies (food, medications, hygiene products, etc.) in the case of a 14-day or longer quarantine. Get a seasonal flu shot. Postpone nonessential travel, especially to areas with active outbreaks. Many employers and educational institutions have set up virtual classrooms, use remote conferencing for meetings (such as video conferencing and teleconferencing), allow working from home, postpone large gatherings, and encourage staying at home if sick. Mental health professionals such as psychiatrists and psychologists may assist in determining anxiety disorders that are not due to medical conditions. Please realize that anxiety disorders are treatable. Depending on the anxiety disorder, your treatment may include medications (e.g. anti-anxiety, antidepressants, and beta-blockers), managing the symptoms, and cognitive behavioral therapy. Remember that our anxiety and fears are a way of helping us confront the threats of life and help us survive. It is only problematic when your anxiety and fear persist or impair your day-to-day tasks, performing at work or school, rational decision-making, and maintaining healthy relationships. In those circumstances, please reach out for help. There is no stigma in seeking professional help. Mental health is as important as physical health. In fact, good mental health fosters good physical health and well being. In subsequent weeks, I will focus on some other mental disorders for which you may be at risk during the COVID-19 pandemic, such as post traumatic stress disorder (PTSD) and obsessive-compulsive disorder (OCD).
For now, good luck on your journey. Be well and healthy.
Dr. Paul Longobardi
For information on these and related topics, please see my website at www.successandmindset.com