how your body can help you ease coronavirus anxiety
Much of my work with clients since COVID-19 hit us has centered on how to cope with the anxiety induced by this extremely stressful experience. We are all being impacted in a multitude of ways, and I believe our mental health is equally at risk and in need of our attention as our physical health. An approach my clients have found helpful has to do with “completing the stress response cycle.”
Here’s what I mean by that:
When we’re triggered by stressful information, thoughts, or emotions, our nervous system gets activated. It sends an *alarm* throughout our body, preparing us to fight or flee by pumping our body with stress hormones in an effort to mobilize us. We need this response to happen and it has kept our species alive. But, unfortunately, our nervous system doesn't quite know the difference between a bear jumping out and chasing us and the anxiety induced by news intake or distressing thoughts, so it responds very similarly to these two very different anxiety triggers. If we were being chased, we’d essentially “burn-off” those chemicals. But, when we don’t actually need to use that rush of energy and hormones to run or fight, it can all get locked inside.
This is where the discomfort of anxiety stems from. Anxiety is a chemical reaction that gets triggered when the stress response cycle is activated, but not completed. Thankfully, we can use our body’s lack of discernment to our advantage. Completing the cycle can be pretty simple and straightforward. All you need to do is notice when you’ve been triggered and find a physical practice that allows you to dispel those stress hormones. This gives them an exit strategy, so they don’t get locked inside your body. Two go-to areas to consider involve either:
Your breath
Moving your body.
Breath is a form of movement, so taking a few minutes to practice breathing into your belly, holding, and then extending your exhale is a way to complete the cycle. (Exhaling CO2 is your body acting as a filtration system to expel this chemical that would otherwise be toxic to you). Physical movement can be used to help move anxiety and stress through the body. (Exercise increases our breathing rate and produces sweat - both of which create an exit strategy for stress hormones).
Some clients have found going for a walk or run, guided breathwork meditations or yoga (there are tons of both on youtube) to be helpful strategies. It can be as simple and gentle as putting a hand on your belly and one on your heart for a few minutes as you focus on your breathing or as intense as a HIIT workout.
I encourage you to tune in frequently and notice what sensations you’re feeling in your body and what movement or action might feel good in response.
You might be thinking: this post is all about the body, buuuut aren’t you a therapist? Especially with anxiety, embodied approaches to navigating emotions are incredibly powerful and integrating. Emotions are experienced and stored in the body as sensation, so by giving your body what it needs, you are also attuning to your emotions. Allow for some trial and error as you practice this and find what works for you... Don’t be afraid to switch it up and try different things!
The only goal is to show up for yourself in whatever way feels grounding and soothing.
I hope this post helps you find some peace in the midst of this storm we are in. Sending hope and compassion to whoever is reading this today. If you could use some support, I am here for you and have virtual sessions available. Please don’t hesitate to reach out to learn more about how our work together can help you weather this storm.
- jessica forrey