MANAGING ANXIETY AND STRESS DURING THE COVID PANDEMIC
HOW TO CARE FOR OURSELVES: SYMPTOMS LIST
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PRACTICES FOR THE MIND & BODY
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ACTION STEPS SELF-CARE PLAN
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MANAGING ANXIETY & STRESS DURING COVID-19 This is a moment when people’s anxiety can be greatly increased— and that makes sense given all that is coming at us and happening around us. We know that our health, including our mental health, is inherently political. We offer these resources as part of the Center's Politicized Healing framework that understands we get to transformative justice when we heal from and dismantle systems of harm while creating new systems of care. Please check out our short workbook, Trauma-Informed Practices During the Coronavirus Pandemic, for support in thinking about how to develop a routine for yourself that can help reduce anxiety and increase resilience. Monthly newsletter of Stony Brook Gospel Center
If you are experiencing anxiety, this short workbook provides some tools that you may find helpful. Some emotional symptoms of anxiety include:
feelings of apprehension or dread feeling tense and jumpy restlessness or irritability anticipating the worst increased fears about the future that are overwhelming
Some physical symptoms of anxiety include: pounding or racing heart shortness of breath upset stomach frequent urination or diarrhea sweating, tremors and twitches headaches, fatigue difficulty sleeping The following pages include activities that can help you manage your anxiety. We have divided them into three categories: Mind, Body, and Action.
REMINDER
Allow yourself healthy breaks from news and/or social media to allow time to breathe and re-ground as needed.
e h t r o f s e c i t c a Pr PRACTICE MINDFULNESS use affirmations
CREATE A "PARKING LOT" LIST
MIND
Practice Mindfulness. This can help bring attention back to the p r e s e n t m o m e n t a n d m o v e t h e m i n d a w a y f r o m a n x i e t y -p r od u c i n g t h o u g h t s . D e v e l o p i n g y o u r m i n d f u ln e s s p r a c t i c e d o e s n ' t h a ve t o b e c o m p l i c a t e d — y o u c a n s t a r t r i g h t w h e r e y o u a r e. W h a t a r e y o u g r a t e f u l for today? Notice what comes up, and write it down if you'd like.
Use Affirmations. Affirmations are positive statements to repeat to yourself to move away from negative thought patterns or stories you m a y b e t e l l i n g y o u r s e l f . H e r e i s j u s t o n e e x a m p le t o t r y : " . . . h a v i n g c o m p a s s i o n f o r m y s e l f i n t h i s m o m e n t i s t h e m o s t i m p o r t a n t r e s ou r c e I c a n a c c e s s . I g i v e m y s e l f c o p i o u s a m o u n t s o f i t ." ( C h a n i N i c h o l a s )
C r e a t e a " p a r k i n g El ontt"e rl i syto. uI fr w o r r i e s f e e l l i k e t h e y a r e t a k i n g u p a ll o f y o u r t i m e t r y s i t t i n g d o w n , a t a s c h e d u le d t i m e t o w r i t e ou t y ou r MIND concerns and try to identify one thing you can do to help address - Practicing
each concern. If it helps you can come back at a set time each day s can a n d u p d a t e y o um r liinsdt .f u Mlanyebs e y o u a r e a b le t o t a k e a w o r r y of f (M y j ob i s lp f i n e ! ) a n d m a y b eh ye o u bnreiendg toou ar d d o n e ( C a r i s a c t i n g u p a g a i n ) . T h e l i s t c a n b e a p l a c e aw y obua c"kp a r k " y o u r w o r r i e s - w h e n t h e y t r y t o t th ee n rt e ion i n t e r r u p t a t o t h e r p o i n t s i n t h e d a y y o u c a n s a y , " I w i ll d e a l w i t h y ou to the present later" at List Time or Worry Time. moments and mo ow ve Journal. Write d n uysoauw r atyh o u g h t s i n a j o u r n a l a n d t r y t o f i n d
JOURNAL
p a t t e r n s . B r i n g i n g f raowma rm e noer ses t o t i m e s w h e n y o u r a n x i e t y h a s b e e n e l e v a t e d c a n o f f e ra noxpipeot yr t-u n i t y t o u n d e r s t a n d t r i g g e r s a n d c r e a t e p l a n s t o a d d r e s s t h e m . N o t i c e h o w y o u r b o d y r e s p o n d s to a n x i e t y a n d provoking write down how it has appeared. Our body can communicate to us thoughts. (add w h e n w e a r e a n x i o u s . I f y o u a r e a t t h e g r o c e r y s t o r e a n d y ou r c h e s t so t i g h t e n s , s t o p a n d i lno o k maer o u n d : n o t i c e a n d o b s e r v e w h a t y ou a r e f e e l i n g . T h i s i s a nmaicntdof u f llnoevses t h a t m a y n o t h a v e b e e n p r o vi d e d t o y ou i n t h e p a s t . T h e sepxaecr e a n d a t t e n t i o n t o s t o p a n d n o t i c e w h e n y ou f e e l cises and u p s e t a l l o w s y o u t o b e y o u r o w n b e s t f i r s t r e s p o n d e r . A j ou r n a l of links to online t r i g g e r s i s l i k e a l o v e l e t t e r t o y o u r b o d y , h e a r t a n d s o u l - I s e e y ou , I h e a r y o u , I a m h e rree sf o ou r rycoeus.) It i s t o u g h w o r k a n d C T J C i s h e r e f or y ou while you do it. - Affirmations are positive
e h t r o f s e c i t c a Pr
BODY
B r e a t h i n g E x e r c i s e s B r e a t h i n g e x e r c i s e s h a v e a ll s o r t s o f p h y s i c a l b e n e f i t s . B r e a t h i n g d e e p l y , f o r e x a m p le , s e n d s a m e s s a g e t o y o u r b r a i n t h a t y o u ’ r e O K — h e lp i n g y o u r m i n d a n d b o d y r e l a x . O n e b r e a t h i n g e x e r c i s e t o t r y i s t h e 4 - 7 - 8 t e c h n i q u e . B r e a t h e i n f or a c ou n t o f 4 , h o l d y o u r b r e a t h f o r a c o u n t o f 7 , a n d b r e a t h e o u t f or a c ou n t of 8 . Consume Consciously Watch what you are eating and drinking. Some foods and drinks can exacerbate symptoms of anxiety. Research has p r o v e n t h a t e a t i n g f o o d s s u c h a s w h o le g r a i n s , le a f y g r e e n ve g e t a b l e s , a n d l o w - f a t d a i r y p r o d u c t s c a n h e lp r e d u c e a n x i e t y . In c on t r a s t , n i c o t i n e , c a f f e i n e a n d o t h e r s t i m u la n t d r u g s c a n t r i g g e r ou r a d r e n a l g l a n d s t o r e l e a s e a d r e n a l i n e , w h i c h i s a p r i m a r y s t r e s s c h e m i c a l . It i s b e s t t o a v o i d o r l i m i t t h e s e , a s w e ll a s o t h e r h i g h ly p r o c e s s e d f ood s . R e m e m b e r t h a t e v e r y b o d y i s d i f f e r e n t — yE ou noouwr b e s t w h a t f ood s n ’tll e rky do and don’t work for you. MIND - Practicing
Move Your Body In addition to being overall good for our physical ss can h e a l t h , e x e r c i s e h e l p s t o b u r n u p s tm r ei snsd f uclhneem i c a ls a n d p r om ot e g ro e ux rercise three to r e l a x a t i o n . T r y t o b u i l d i n o p p o r t u n i t i e s hfeolrp rbergiunla f o u r t i m e s a w e e k . T h e s e c a n b e 5 m i n uat tetse notri olo , but try to pick n nbgaecrk t h i n g s y o u e n j o y. to the present
d our mental and G e t E n o u g h S l e e p G e t t i n g s o l i d s l e e p i s mboem n eefni ct si aal nt o physical health, but we know it can be m co ha i nwga yi n t i m e s of h i g h v lle e unsga s t r e s s . T r y t o d e v e l o p a n i g h t t i m e r o u t i n e tf h a t h e lp s s e t y ou u p f or a t rom more l e a s t s o m e s o l i d r e s t . S o m e e x p e r t s r e c o m m e n d a v o i d i n g y ou r p h on e anxietys c r e e n b e f o r e b e d a n d g i v i n g y o u r s e lf a “ b e d t i m e d o o v e r ” i f y ou c a n ’ t provoking f a l l a s l e e p . O n e t e c h n i q u e t o t r y b e f o r e s le e p i s a m i n d f u l b od y s c a n . h ot u a dvd C l i c k h e r e f o r a f e w v e r s i o n s y o u c a n l i s t et n o gohrt sr e. a(d ia transcript. in some
M u s c l e r e l a x a t i o n e x e r c i s e s c a n b e a h e lm p fi u y etsos m a n a g e a n x i e t y . n ld fw ua ln O n e p r o g r e s s i v e m u s c l e r e la x a t i o n e xeexr c i s e s u g g e s t s c h oos i n g a ercises and m u s c l e g r o u p ( l i k e y o u r t h i g h s ) , i n t e n t i o n a lly t i g h t e n i n g t h e m u s c l e s links to online f o r a f e w s e c o n d s , a n d t h e n le t t i n g t h e m g o . C o n t i n u e w i t h d i f f e r e n t resources) m u s c l e g r o u p s u n t i l y o u ’ v e w o r k e d y o u r w a y t h r o u g h y ou r w h ol e - Affirmations body. are positive
BREATHING EXERCISES
Consume Consciously
MOVE YOUR BODY GET ENOUGH SLEEP
MUSCLE RELAXATION
Action
STEPS Reach out to people in your community for support, or try to find an online support group you can join. Enter your MIND - Practicing Identify opportunities to become involved in your mindfulness can community. So many people are looking for support help bring our and assistance, and sometimes being part of a larger attention back collective can help us get out of our own negative to the present spirals. Check out these resources to find mutual aid moments and or other volunteer opportunities near you. move us away from more anxiety-
If you are feeling unable to manage, try reaching out provoking to your doctor if you have one to discuss the shortthoughts. (add term possibility of medication to assist with anxiety. in some
i n d fwe ulne s s working every At CTJC, we do not assume that calling 911 is a safe option, mand are day to build something better. For now, here are a few options if you feel that your exercises and safety is at immediate risk: links to online
Call your doctor (if you have one) resources) Call or text a crisis hotline (note: they may or may not call 911)
- Affirmations
are positive Suicide Prevention Lifeline, Depression & Bipolar Support Alliance statements we 1.800.273.TALK (8255) | 24/7
Crisis Text Line (24/7) c a n r e p e a t t o Text HOME to 741741 to reach a CrisisoCounselor urselves to help move us
If you feel you need to call 911, ask for a non-police presence. For example: "My name a wan a y ambulance." from is X. I am having a mental health crisis and need a fire truck or negative thoughts or
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MY CARE PLAN In moments when emotions are heightened, it can be challenging to think clearly. Monthly newsletter of Stony Brook Gospel Center
Develop a care plan for yourself when you are feeling lower levels of stress like in the morning before looking at the news, after a solo dance party, or after a good meal or hot shower. Complete this section and refer back to it when experiencing feelings of overwhelm to review your plan to care for yourself.
1. LIST PEOPLE YOU CAN CALL WHEN YOU ARE FEELING ANXIOUS, OR OVERWHELMED: Name: _____________________________________ Phone Number:________________________________ Name: _____________________________________ Phone Number:________________________________ Name: _____________________________________ Phone Number:________________________________
It's okay if you only have one name here. That's the case for many of us. If none of these people are available, or your circle of support is limited at this time, you can call one of the crisis numbers on the previous page. If you are not in an emergency situation, you can call CTJC's DropIn Line for support Mondays through Fridays from 9AM to 5PM :
773.242.9289.
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MY CARE PLAN 2. LIST ACTIVITIES THAT HAVE HELPED TO SETTLE AND BRING CALM TO YOUR SYSTEM WHEN YOU HAVE PREVIOUSLY BEEN OVERWHELMED. Monthly newsletter of Stony Brook Gospel Center
Some examples might include: coloring, drinking a hot cup of tea, dancing, a hot shower, standing in the sun, going for a run.
____________________________________________ ____________________________________________ ____________________________________________ ____________________________________________ ____________________________________________
3. WHAT IS THE KIND OF SUPPORT YOU WOULD FIND MOST HELPFUL IN MOMENTS OF HIGH STRESS OR EMOTION? Share these answers with you support crew you listed on the first question. Some examples might include: someone to be with you virtually or phone (no advice giving or problem solving); someone to help you develop a plan or routine for how to get your immediate needs met; someone to distract you with other things; or someone to help contact emergency services and ensure your safety.
____________________________________________ ____________________________________________ ____________________________________________ ____________________________________________ ____________________________________________
Sites sourced:Â adaa.org betterhealth.vic.gov.au nami.org
MANAGING ANXIETY AND STRESS DURING THE COVID PANDEMIC
The Chicago Torture Justice Center seeks to address the traumas of police violence and institutionalized racism through access to healing and wellness services, traumainformed resources, and community connection. The Center is a part of and supports 2 a movement to end all forms of police violence. 3 The Chicago Torture Justice Center is partially funded 4 by the City of Chicago Department of Public Health.
ChicagoTortureJustice.org
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