Simple tips to cope with anxiety offered

Everyone feels stress differently. With the very real threat of the coronavirus, it's more important than ever to recognize its signals, understand that it is a natural response to the situation and figure out ways to cope.
Matthew Hall, a licensed clinical professional counselor (LCPC) with Aroostook Mental Health Center (AMHC), says, "Stress is to be expected because the pandemic is right up there, it's a real threat." He explains that the human response of "fight or flight" is automatic when fear is present. "A lot of people are feeling symptoms that they're not used to."
The first step is to do some observing, whether of yourself, a child, a partner or spouse and elders. Hall says, "A child may be a little withdrawn, or there's an uptick in behavior that's a little unusual." He adds that a classic childhood symptom is a "tummy upset from anxiety," but it might also include bed‑wetting, headaches, fear and difficulty in concentration. Any age may feel a need for more sleep. "You're wearing yourself out worrying," Hall explains.
Tammy Carr, LCPC, with Eastport Health Care Inc., says, "We respond to stress physically, emotionally and with our thoughts and behaviors such as agitation, feeling overwhelmed, chest pain, insomnia, racing thoughts, poor judgment and appetite disturbance."
The good news is that there are many different strategies to use to calm the fight or flight response. Hall starts with a simple deep breathing technique that is visually delightful and is geared for children but applicable for all ages: "Smell the flower, blow out the candle." He adds, "It's a great way to remember to breathe through the nose and exhale through the mouth." A few deep-breathing exercises trick the brain, which thinks that the emergency is over because no one running from a saber‑toothed tiger would be breathing deeply. "They'd be panting," Hall adds with a chuckle.
Hall and Carr outline a number of tips to create a calm and low‑stress environment. "Schedules and routines are key. They're critical to helping," suggests Hall. Create routines. They're important for all age groups. "Do things as you did them at designated times." Get up and dress as if going to work; limit exposure to news and other media forms to two times a day rather than a constant stream of information; create a learning space for children to use or, better yet, involve them in the design process, such as a tent set up in their bedroom where they can read quietly; sit down to dinner and have game nights with whomever is at home with you; create online groups to share new hobbies and interests; set up a weekly phone or audio‑video call with a family member or friend.

Make sure to eat healthy, well‑balanced meals.
Parents should be aware of how they're reacting and responding to news when their children are present. That's not only important for children but important for adults to recognize when they've been watching, reading or listening to too much news. It might be time for a break to check in with others.
Carr explains, "Expressing yourself to others can help reinforce that you are not in this alone. Deep breathing, meditation, guided imagery, yoga, reading and listening to music are some other acts to manage stress. Also, remember to laugh, because the saying 'laughter is the best medicine' holds true; laughter activates and relieves your stress response and promotes muscle relaxation." Hall adds, "This sort of experience is highlighting how much we enjoy social time with others."
Exercise is also important. "Get outside every day if you can," advises Hall. The U.S. Centers for Disease Control (CDC) and Prevention also recommends outdoor exercise for physical and mental health, while being careful to maintain physical distancing, not usually much of a difficulty in the Downeast region. The CDC recommends that when choosing outdoor exercise, try to find places with few other people and, when coming near others, maintain at least a six‑foot distance. Get a measuring tape and measure out six feet to familiarize children and others with what that distance looks like. Outdoor exercise could also include working in the home garden. Hall suggests that repetitive tasks that don't take much brainwork, such as weeding, are similar to meditation in that they allow the brain and body to decompress.
Warning signs are always good to look for, and Hall says that if someone begins to have difficulty getting out of bed it might be time to tap into the many different kinds of mental health support available. Carr says, "Reach out to a trusted health professional who can assess your symptoms and refer you to an appropriate mental health and/or substance use provider. The Maine crisis line is 1‑888‑568‑1112. You can also contact 211, which is a comprehensive statewide directory of over 8,000 health and human services available in Maine." Hall adds, "It's a change for everyone, including therapists."