Even in the best of times, many of us feel anxious at some point.
But people withbipolar disorderand anxiety may have an especially hard time during theCOVID-19 pandemic.
Find a mentally consuming distraction.
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You might start to think that your entire family will get sick.
From there, you might wonder if everyone you know will get severely sick.
Catastrophizing, or thinking about the worst possible outcome, only introduces more stressful scenarios.
It puts you at risk for a mood episode, Dr. Guerrero tells SELF.
Depending on how you do it, this can actually count as mindfulness.
People often have the assumption that if Im doing mindfulness Im sitting calmlythat is a misconception, she explains.
Notice if you prefer the sensation of warm or cold water on your face.
Do your best to follow a routine.
For someone with bipolar disorder, this is treatment, she says.
Schedule 15 minutes a day to write down your worries.
Speaking of routines, Dr. Guerrero recommends giving yourself 15 minutes a day to write about your stresses.
A worry statement includes a beginning and an end, whereas rumination goes around in a circle.
If I lose my job, then I wont be able to pay rent.
If I cant pay rent, then Ill have to move in with my family.
If I cant pay rent I dont know what Ill do.
I just cannot lose my job.
How will I pay rent?
Ill think about this later, Dr. Guerrero says.
you might even set a timer to keep yourself on track.
Learn to relax your muscles.
Sometimes people notice that their necks or shoulderstighten up when they feel anxious.
If you identify with this feeling, then trying out progressive muscle relaxation can help relieve bodily tension.
The practice involves first tensing a muscle or group of muscles while focusing on your breathing.
The main thing is you want to breathe in and tighten your muscles at the same time.
attempt to do this slowly so the entire process takes about 5 to 10 seconds, Dr. Potter explains.
Then breathe out and relax your muscles at the same time.
List five things you’ve got the option to see.
you might do this even in the most ordinary environment, like your bathroom.
Wow, I never noticed how plush the rug feels under my feet.
Create a self-soothe kit in a less anxious moment.
Dr. Potter likes for her patients to create a self-soothe kit full of calming techniques.
She calls this the cope ahead method because youre thinking abouthow to manage your emotionsbefore anxiety sets in.
Or maybe you always think about baking cookies with your family whenever you smell vanilla.
You could carry a vial of perfume or essential oil reminiscent of thenostalgic scent.
Its a good idea to include as many strategies as possible.
If you try something and it doesnt work, then youve got other choices, Dr. Potter tells SELF.
Challenge anxious thoughts with facts.
Challenging anxiety-inducing thoughts can be tough but ultimately really helpful sometimes.
If that happens, try looking for proof that a certain outcome youre worried about will actually occur.
If you’re spiraling and thinking, I suck at work, and I might lose my job.
Ill never find another job again because Im not employable, then youre catastrophizing.
Stop andask yourself what proofyou have to support those thoughts.
Maybe its asking yourself a few questions like, Has my boss said that Im doing a bad job?
What proof do I have that Ill never, ever find a job?
you might also ask yourself if these anxious thoughts are helpful.
Instead, Dr. Potter suggests thinking about what it’s possible for you to control in a given situation.
For instance, you could talk to your boss about how youre feeling, if youre comfortable with that.
Share your cope-ahead plan with someone in your inner circle.
Dr. Guerrero says consistent social interactions are especially important for people with bipolar disorder who are prone to depression.
You have to be intentional about it because its so easy to not do it, she says.
Dr. Potter says its even more helpful if you confide in a very close friend about your mental health.
Oftentimes we keep it kind of vague, Dr. Potter says.
Limit your alcohol consumption.
Know when to ask for help.
You might need to use a few different strategies from your self-soothe kit toground yourself.
She recommends trying three different skills to manage your anxiety.
We cant ignore the fact that getting help isnt easy right now.
People are struggling financially, but there are a few potentiallymore accessible options, like reduced-fee therapy sessions.
(you might find a therapist who offers sliding scale sessions onOpen PathandThero.org.
These groups arent a replacement for professional help, but they can help you feel less isolated.
There are a lot of intense emotions.
And you might have an easier time dealing with this intensity with a little support.
