- Hey everybody, today I wanted to spend some time
talking about the coronavirus or COVID-19,
and how we can all better manage our anxieties
during this global pandemic.
I know this is a stressful time
and that's why I partnered with UNICEF
to offer some insight and resources,
so you hopefully will feel a bit more empowered
with helpful tools you can use today.
Many of you have reached out about this
sharing how you're feeling super stressed out,
constantly on edge, or even hypervigilant.
First, I wanna let you know that all of these things
are completely normal and are warranted responses
to all of the threats that we're hearing each and every day
via the news and social media.
Since my good friend, Dr. Alexa Altman,
specializes in trauma and its treatment,
I reached out to her for her insights,
and you might remember her
from our many videos together about trauma.
And she had some really helpful things to share
about why we feel the way we feel.
She stated that our nervous system
is always assessing our environment
for safety and/or danger.
If it senses a threat to our safety,
it will help us focus on it,
so that we can be ready to take action
against the threat, if needed.
Really, this helps keep us alive.
If we're always on the lookout for something
or someone who could harm us,
then we're prepared to act
when that threat becomes imminent,
but because the current threat is a small virus
with no known treatment, yet, and an uncertain timeline
for when it will invade our communities,
we aren't able to use our fight-or-flight response
in an effective way.
We can't fight or run from the coronavirus
like we could from a bear.
And Alexa explains that it's like our nervous system
is gearing up for action without having any outlet
for that energy.
Therefore, we can feel really ramped up,
easily agitated, and anxious each and every day.
It is my belief that this is what's leading
to the panic response of people stocking up
on toilet paper and canned goods
as well as people taking out their anxieties
and upsets onto others.
Reports are emerging from around the world of individuals,
particularly of Asian descent,
who have not been in an area of ongoing spread
of coronavirus or had contact with a confirmed case,
and they're being subjected to verbal
or even physical abuse.
This should go without saying,
but viruses cannot target people
from specific populations, ethnicities,
or racial backgrounds.
This not only traumatizes and stigmatizes people,
but also isolates them.
And if someone did worry they have some of the symptoms,
they may put off getting tested or treated
for fear of what their neighbors
or community members will say and do.
And the last thing we want is for people
to put off getting tested or treated,
because that will only help the virus
to spread and affect more people.
So what can we do?
Because being in a prolonged state of threat
can cause us to make bad decisions, start fights,
and further isolate or go into a state of freeze.
Well don't worry, we've got some helpful tips for you.
And the first tip is to continue to engage
with people who are close to us and feel safe.
The main antidote for the stress response
is social interaction and not to get too nerdy on you
but Dr. Stephen Porges conducted research on this very thing
and came up with the polyvagal theory.
In short, while studying our vagus nerve,
Dr. Porges identified a third type
of nervous system response.
We used to think that we only had two,
an activating or a calming one.
This third response he identified
was the social engagement system.
What he found was that instead of our nervous system
being either more activated or less and less calm
or more calm and less activated,
it could do a little bit of both.
We could be activated through social interaction
while also calming our system down.
It's the safety that we find in true connection
with others that helps us manage
and more quickly, I might add, calm the stress response.
I know people keep telling us not to see
our friends or interact with people,
but we can still find ways to connect with others.
Maybe it's just close family that we already live with
who we know aren't ill or perhaps,
it's online through Skype,
Google Hangouts, chats, et cetera.
By doing that, we will stop feeling so hypervigilant
and begin to feel much more calm.
My second tip is to take action where you can.
If cleaning your house, buying a mask,
and using hand sanitizer more
helps you feel more empowered and calm, go for it.
Like I shared earlier, it's the inaction
that's keeping us stuck in this heightened emotional state.
If there are some things that we can do,
let's do those.
Taking a more active role in your health
is always a good thing.
Number three, limit the time you spend online
or watching the news.
With all of the coverage and some false facts
swirling about it,
it can feel even more overwhelming to our system,
not to mention confusing and scary.
I mean, did you guys hear the one stating
that eating ice cream or other cold foods
could help you fight off the coronavirus?
Yeah, that was online and it's obviously untrue.
Now, of course, I don't mean we shouldn't be informed,
so I will link some reputable sources
that I received from UNICEF in the description below.
We can check in on what's happening every so often,
then disconnect, so that we can give our nervous system
the time it needs to relax.
The fourth tip was the most interesting one
that Alexa offered and that is to refrain
from making big decisions.
When we are in prolonged periods of threat or stress,
we aren't able to use our wise mind,
you know, the part of ourselves
that's not clouded with emotions and upset,
and therefore we can make impulsive and unhelpful choices.
If you think about it, it makes sense
because we aren't able to really think clearly
when we're in fight-or-flight.
We're just trying to survive.
So if you can, save any big decisions you need to make
for when your system is more calm and balanced.
And the fifth and final tip that I wanna offer
is to take time each day to let your body come down.
What that means is to actively allow the muscles
in your face, jaw, shoulders, head, and neck to relax.
These are all muscles that are engaged
when we are in threat mode.
By actively allowing them to relax, (exhales)
we give our bodies the message that we are safe and okay.
Since I know many of you still have concerns
about your own health and safety,
UNICEF wants to offer four steps you can take
to keep you and your family safe.
And the first, we've heard this one a lot,
wash your hands frequently,
including every time you enter the home or office,
after shaking hands with other people,
after you cough or sneeze, and before you eat,
and make sure you're using soap and water
or an alcohol-based hand rub.
Number two, cover your mouth and nose
with a flexed elbow or tissue when coughing or sneezing
and dispose of those used tissues immediately
and wash your hands.
Number three, avoid close contact with anyone
who has cold or flu-like symptoms.
And fourth, please seek medical care early
if you or your child has a fever, cough,
or any difficulty breathing.
I hope these tips and tools are helpful
and this video helped calm your anxieties and fears.
Thank you so much for watching
and I will see you next time, bye.
(soft piano music)