We are all fighting the spread of Covid19 and experiencing varying levels of anxiety. The disruptions caused by Covid19 take a toll on lives, health, and well-being. 

1. Are you feeling the world is unfriendly or against you because you have lost a loved one? Have you an aged family at risk of contracting Covid19?
2. Is reduced contact with the outside world or the enforced quarantine make you feel lonely or isolated? 
3. Is your anxiety level higher because you are overly concerned about the loss of income resulting from the lockdown? 

While anxiety is a normal and expected reaction to the pandemic, excess anxiety cause impairments. If you already suffer from anxiety, your responses can be increased fearfulness because safety concerns play a crucial role in disquiet. 

Ignore those who try to manage your emotions by advising you to stay calm, not panic, or be unsettled. Know that it is okay to feel troubled or afraid, and you do have a right to be anxious in times like these.

Break free from the Covid19 straight jacket of mental distress with yourself-care action steps

Buoying Up Mental Well-being During Covid19 Pandemic:

• Meditation practices improve the ability to regulate emotions and ease anxiety. Commit to a routine for meditative sessions. 
• Avoid starting your day looking at or checking in on the latest catastrophes or daunting world news. You are in control to remove from your space media reports about what is going on with the pandemic. 
• Maintain a consistent sleep schedule. Sleep can be difficult when anxiety exists.
• Restless and insufficient sleep leads to low-grade inflammation and immunodeficiencies. Mental functions, cognition, memory, and mood regulation all benefit from deep sleep. The body needs good sleeping hygiene. Take steps to improve your sleep.
• Exercising is beneficial. Walk, run, or bike to maintain fitness. Moving more helps to pump up the feel-good endorphins. Exercise also facilitates sleep and relieves associated anxiety.
• Eat healthfully, stay hydrated. Strong links exist between what you eat and how you feel. Diet and nutrition impact mental health and poor nutrition has a negative effect. 
• Reach out, show your love, and caring. Connect by video calls with friends and family. Use either Skype, WhatsApp, Duo, Zoom, or FaceTime.
• Phone calls or texting are a great way to connect with those who are alone and quarantined. Schedule the meeting times. Staying connected can lift moods. 
• Take advantage of relaxing activities that require minimal energy expenditures. Good choices are listening to music or reading.
• Take breaks from the necessary asks to engage in things you enjoy or find pleasurable. Be kind to yourself because you are doing the best you can.
• Courteously stop taking unsolicited advice from family and friends. Dismiss all negativity to reduce your anxiety. 
• Respectfully listen to your doctor or therapist. 
• Do understand it is okay if you need help to reach out.
• Follow the public health official advice. Wear a mask, practice social distancing and wash hands often.

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