We are living in a particularly anxious time as the coronavirus pandemic unfolds, and it is understandable that many people will find themselves managing anxiety about their health, job, home, and other issues.
Whether you’ve got a long history of anxiety or you are experiencing it for the first time, there are things you can do to deal with intense anxiety.
Give yourself a butterfly hug
It may seem strange, but wrap your arms around yourself (cross them as if you’re trying to touch the back of your shoulder blade with the opposite hand). Close or partially close your eyes. You then move your arms as though they are butterfly wings, freeing your hands, whilst breathing deeply; you can tap your arms, shoulders or knees to create a rhythm to focus on. Any thoughts that you have during this time should be treated as fleeting thoughts: you can acknowledge them, but let them pass by.
This action has proven psychological benefits through what is known as bilateral stimulation, and it is a technique often used in EMDR therapy. You can teach people of all ages, including children, the butterfly hug. It was developed in the late 1990s by therapists working in disaster zones, as a way to treat survivors of trauma.
Ground yourself in your environment
Focus on your senses – for example, touch the different textures around you, whether that means a soft scarf, a woven cushion, a leather bag, or a brick wall. Seek out a cold sensation from ice cubes, cold water, or something fresh from the fridge, like berries; alternatively, if you crave the comfort of heat, use a hot water bottle or have a hot shower. Feel the gradual flow of that new temperature and breathe deeply.
Use your hands or feet to slowly grip and release objects, or just clench and release your fists. Feel the ground beneath your feet (or the chair underneath you if you are sitting down). Feel the weight of your body on these surfaces and acknowledge you are anchored to them right now. You may want to tune into the noises, but don’t do this if the noises are causing you stress – you need to tune out of them instead, which we’ll cover next.
Cut excess noise or awkward silence
Drown out stressful sounds, or fill the void when total silence makes you anxious, by developing your own playlist of helpful sounds. This could involve listening to music, podcasts or the radio, or even using a white noise machine, which produces basic sounds that you play over the top of a distracting sound to help your brain block it out (you can also get white noise playlists on YouTube and Spotify).
Noise-cancelling headphones will help, too. Sometimes you might not want to listen to anything, but just use the headphones to turn down background distractions. If a particular noise is triggering for OCD or PTSD, this is something you can work through with a therapist. In contrast, if you feel hypersensitive to all noise, it’s worth visiting your GP.
Look at photos or artwork you enjoy
Focusing on positive, funny or poignant images can help when anxiety hits. Keep a selection of photos stored in a specific album on your smartphone (call it something like ‘Uplifting’ or ‘Distraction’), or keep printed versions in your purse. It doesn’t matter how weird or wonderful your uplifting images are – personal photos, internet memes or cartoon cats – because they’re only for you to see. Sometimes just looking at these images can interrupt the ruminating thoughts that fuel your anxiety.
You can also personalise your workspace to varying degrees, depending on what your job is and what the regulations are. Framed family photos are a step too far for many employers, but you can pick a computer screensaver and wallpaper featuring your favourite artwork (as long as it’s nothing offensive or explicit), or perhaps get a custom-made photo print mug to drink your morning coffee from.
Get a pet, or borrow one
If you’re lucky enough to have a pet, you’ll know they can boost your mood and keep you company. Creatures with fur, like dogs, cats, rabbits and guinea pigs, are particularly soothing (as long as they’re well-trained!); even the act of stroking their fur will relax you. Not having the space, time or money to look after a pet doesn’t mean you have to live an animal-free life; schemes like Borrow My Doggy allow you to take someone else’s dog for a walk, or you could volunteer at an animal shelter or charity.
Some pets are specially trained as therapy animals to help people with anxiety and a range of other conditions. Hospices have also been known to host therapy animals so their residents and day patients can spend time with furry friends. Meanwhile, at Christine Tizzard Psychology we have an autism assistance dog called Gus, who helps us during autism assessments.
Written by guest contributor Vikram Das for Dr Chrissie Tizzard, Chartered Consultant Psychologist, PsychD, BSc, MSc, C.Psychol, C.Sci, AFBPS. Dr Tizzard is the Clinical Director of Christine Tizzard Psychology (ctpsy.co.uk).