Coronavirus (COVID-19) and Your Health
Stay positive during this pandemic so that your mental health does not suffer. Lets talk about anxiety.
Photo by Sydney Sims on Unsplash
Times are really volatile. We have been battling the Coronavirus (COVID-19) in Mexico and around the world for almost the entirety of 2020. By looking at all the Coronavirus cases in Mexico by State, I personally do not think we are anywhere near the point to defeating this pandemic. We still have a hard and long fight ahead of us.
As of January 28, 2021 there have been over 99,140,731 confirmed cases and 2,143,274 deaths worldwide. We seem to be adding about 500,000 new cases daily. No wonder people are freaking out.
Some are having a hard time dealing with all the changes in Mexico from the Coronavirus (COVID-19) and are struggling with their mental health as they wait it out. You have to get it under control and keep your life from spiraling downward.
Behavior During Coronavirus (COVID-19)
Everyone deals with issues differently. There is no “how to” when it comes to working through a crisis. As we have seen from the news, some see their rights as being infringed upon and take an “us” vs. “them” attitude.
Others try to protect themselves regardless of the perception from their peers. I am not judging you by how you decide to cope during these difficult times, but I do believe it is going to take all of our combined effort to defeat the Coronavirus (COVID-19).
Unwelcomed Effects from Coronavirus (COVID-19)
Reactions can be controlled. But what about feelings? Whether living in Mexico or not, we are experiencing unprecedented changes that give way to new emotions we are not used to dealing with.
Because of the Coronavirus (COVID-19) in Mexico, some of us feel lonely, others feel cooped up and some of us even feel overwhelmed by the constant presence of our family. Add the uncertainty a lot of us are facing and just like that, we have the perfect formula for something negative to happen.
Enter anxiety. You know, that uneasiness of your mind. It can feel like a heart attack, shortness of breaths and/or keep you up all night. It really sucks and now I see how anxiety can lead to suicide. Nobody seems to have the answers you are searching for. Not even psychologists, who in my opinion are not in the business of healing people.
There is ordinary anxiety. Like what you feel when you are about to start a new job, take a test or move to a new place. That feeling comes and goes but does not interfere with your everyday activities. It is unpleasant, but most of the time it motivates you to be better.
What about the anxiety that keeps you from enjoying the things you do? Anxiety disorders manifest from stress, can affect anyone at any age and the feeling can be with you all the time. The constant fear can lead to panic attacks and a sense of out of control.
Dealing with Anxiety
Nobody wants to admit they are suffering from anxiety. Maybe it is because of the common belief that mental disorders are brought upon by us, by something we are doing wrong.
Whether you are the cause of it or not, you can rest assured that you are not alone. About 4% of the global population suffer from anxiety.
Negativity is everywhere. You cannot shield yourself by trying to avoid bad news because it can lead to more severe problems, like depression. Our body has defensive measures that kick in when something wrong is going on with us.
Admit that something is threatening your mental health. Once you embrace it, you will be able to take your mind back and manage the anxiety.
My Anxiety
I suffered a bit of anxiety in Mexico at the end of 2019 and was going out of my mind trying to solve it. I slept maybe 2 hours a night in intervals of 10 minutes. It was an awful situation to go through. Grouchy all day, constant headaches and the feeling of floating.
To be more specific, my anxiety started September 13, 2019 and while I was living in Mexico City. I remember it was Friday the 13th and wanted to blame it on “that day”. I started reading everything that was out there and felt hopeless as my anxiety got worse.
I learned there is no miracle cure that you can take to magically fix it. Sorry, but it does not work that way. Meds make you a zombie and the "shrink" just wants you to keep coming back. You have to build resilience and work towards a solution. It takes time.
Curing Anxiety
I finally owned my anxiety by the beginning of December 2019, just 3 short months to get my sanity back. Many sources claim to know everything about anxiety but do not really offer a specific solution.
They all make the point for you to seek professional help. I personally believe this inhibits the healing process. First thing they offer is pills to sleep, pills to make you feel happy, etc.
Medication attacks one problem but it can also cause other problems. You might be sleeping better, but now you do not want to get out of bed. Also, imagine the damage to your liver.
Lifestyle Changes
It is all about lifestyle changes. Changes in your diet, in how you exercise and in your self-care can have huge positive results. You might feel better writing your thoughts down so that you can get them off your chest, but your problem will not go away and you will still need to make changes.
I found that exercise helps with 30% of the problem. I keep a moderate exercise routine. I run a mile and a half 3 times a week. Before running, I perform 4 sets of 40 kettle bell swings and 4 sets of 10 regular pushups to get my heart going. After my run, I again do 4 sets of 40 kettle bell swings but change to 4 sets of 10 inclined pushups.
I know we all have a lot going on and finding time to exercise is challenging. The way I see it is that everything good comes with hard work. You need to give yourself a chance to heal and focus on the benefits that are to come.
Breathing Exercises
I also rely on breathing techniques. As we get older, our body adapts to our behaviors. Our breathing is affected and we forget how to breathe naturally. Watch a baby sleep and you will realize what I am talking about. They inhale and exhale with deep breaths.
You need to teach your body to breathe properly while sleeping. That way when your anxiety kicks in at night your body can react accordingly and not let it affect your breathing. You won’t wake up gasping for air or feeling like you are having a heart-attack.
I perform 4 breathing exercises 2 times a day, once sitting up and once laying down. I begin with box breathing, a relaxation exercise that clears my mind, relaxes my body and improves my focus. It is good when you are feeling anxious or just to relax.
My second exercise is the 4-7-8 breathing technique. The focus of this exercise is to help you fall asleep faster because anxiety can lead to sleeplessness. It becomes more powerful and effective the longer you perform this exercise.
Pursed lip breathing concentrates on making your breaths more effective by increasing resistance to air flow. Your airways are kept open longer and you work less to breathe.
I end with a deep breathing exercise. Taking same length breaths while inhaling and exhaling makes you breathe smooth and steady. It is a back to basics exercise to bring calm and balance.
Positive Thoughts
I want to stress the one thing that no one will tell you about. I stated earlier that you can choose to write down your thoughts. It’s a great starting point because it will allow you to identify what thought or fear is causing your anxiety.
Well, I found that what helped me the most was to turn that thought or fear into a positive. Tell yourself that it is okay to feel that way.
When I felt that tingling sensation, usually when I was laying down getting ready to fall asleep, I just told myself that it was okay to feel what I was feeling. You will notice an immediate sense of relief.
More advice
Since my anxiety affected me only when I was trying to sleep, I had a lot of time to do my research. There are a bunch of breathing techniques out there and you need to choose the ones that best fit you. My breathing routine focuses on 4 points. They concentrate on anxiety, resting at night, proper breathing and deep breathing.
You should consult your doctor if you have any doubts or prefer to take medication. I always say that if it developed naturally then you can cure it naturally. All it takes is small changes in your lifestyle and hard work. Stay healthy and take care of yourself.
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