The coronavirus outbreak means that life is changing for the worst. For a while it
may cause you to feel anxious, stressed, worried and even frustrated. It is
important to remember it is okay to feel this way and that everyone reacts
differently. Also remember the situation is temporary and for most, these
difficult feelings will pass. Unfortunately isolation and uncertainty
are the most toxic ingredients for someone with a mental illness, particularly for
those suffering with a background of anxiety disorder. The reality of the
world right now is that all is not particularly well; there's no sense of
stability or safety. In addition, the government official guidance for staying
at home during the lockdown is very likely to exacerbate, for some people, the feelings
of isolation and uncertainty. At the same time we are faced on a daily basis
with news of the latest catastrophe and the layers of conspiracy
theories that are apparent. The fear evoked by the current situation is also likely to
be worsened by the false sense of safety that lockdown might engender. A combination of
all this situation is likely to worsen anxieties and as we approach a period
where the lockdown is likely to be relaxed, there's a real possibility that
anxieties will intensify or even escalate to a point of experiencing a
panic attack. It is easy for me to attempt to tell you to keep calm,
everything will be alright. This is unlikely to be helpful in any way
shape or form. However there are things you can do to help manage your
anxieties or panic attacks. To manage your anxieties and invariably prevent a
panic attack there are few things you can do - it's been proven that doing
breathing exercises everyday will help to manage anxieties and prevent a panic
attack; also participating in regular exercises will help to manage your
stress levels, release tension, improve your mood, and boost your confidence. It's also
important to eat regular meals to stabilise your blood sugar levels and it
is well established that avoiding caffeine, alcohol and smoking is very likely
to help you to manage anxieties and prevent panic attacks. It is also
important that you ensure that you sleep very well and rest regularly - if you are
interested in reading and watching TV, it might be a good idea to do more of that,
to help you stay relaxed. Meditation is also known to be very effective in
managing your anxieties. You can get a lot of free meditation apps on your phones and
on the Internet. It's also important to keep connected
with your family and friends; you can do this by calling them and video conferencing them
regularly and most importantly I would advise you to avoid information overload,
for example limit the amount of news you watch, also try to avoid going on your
phone first thing in the morning to get to later statistics. If however
you unfortunately suffer a panic attack there are things to keep in mind for
example it is important not to let your fear of the panic attack control you;
always remember that a panic attack will pass and the symptoms are not a sign of
anything harmful about to happen. Tell yourself that the symptoms you're
experiencing are caused by anxiety. Ride out the attack, try to keep doing
the things you're already doing if possible. It's important to try to remain
in the situation until the attack subsides. Confront your fears - if we don't
run away from it, you're giving yourself the chance to discover that nothing's
going to happen, as the anxiety begins to pass it starts to focus on your
surroundings and continue doing what you were doing. It is helpful if you have
someone around you for them to reassure you that this will pass and that the
symptoms are nothing to worry about. We also know that breathing exercises
are very important for panic attacks. People who suffer with panic attacks often
breathe very quickly, which invariably worsens a panic attack itself. Doing
a breathing exercise can ease the symptoms of a panic attack. A simple
thing for you to do will be for you to breathe in slowly and as deeply, and as
gently as you can through your nose and then breathe out slowly, deeply and
gently through your nose whilst you're doing this close your eyes and
focus on your breathing. I do hope that this message has helped you. If however
you're struggling with anxieties and suffering incessant panic attacks please
make sure you seek adequate help. There is lots of help available within the NHS,
the voluntary sector, as well as in the private sector. Thank you and all the best.