Anxiety & Covid19: How To Set Affirmations During The Pandemic

Well here we are. In a pandemic. Honestly, I didn’t even know what that meant until it happened. I actually googled ‘pandemic.’ All my anxious brain heard when that word was mentioned was “were all going to die.” That is how powerful our mind is, especially if you’re someone who struggles with anxiety. Anxious thoughts have a way of making you feel powerless and often results in physical and emotional symptoms that may seem impossible to control.
For those of us that struggle with anxiety, logic is basically overruled by the belief that something unlikely or impossible will happen. When we feel loss of control or an anxiety attack comes on, the chances of experiencing irrational thoughts increase. One way to start healing and challenge these thoughts is by recognizing they are there in the first place. Once you can label and dissect an irrational thought, you take away its power!
The truth is, we have more control over the way we think than you may realize! The way we think can influence how we feel, which can control our mood the entire day. This is why we have to practice challenging our irrational thinking patterns. It so important to find a replacement thought in times of high anxiety (like a global pandemic for example).
By being more self-aware and acknowledging that this thought pattern is not accurate, you are successfully telling your anxiety that you know it’s creating this altered view of reality…and that it does NOT have the control! Believe me, I’m not saying this is easy to do, and many times impossible to create this habit without the help of a licensed therapist…BUT believe me, IT WORKS!
This is why I believe in the healing power of affirmations.
Affirmations are simple, first-person, present- tense, active statements that you repeat to yourself on a regular basis. These statements can remind us that we choose the way we think rather than remaining at the mercy of anxious thoughts. As a result, you create the exact state of mind that you wish to be in and for most of us, that’s a positive, healthy and productive state of mind.
Some of my favorite healing affirmations during Covid19:
I have been through hard times before and have survived.
I accept what I cannot change and do my best with what I can. I believe in my ability to get through tough times.
I will not stress over things I cannot control.
My emotions are valid.
It’s ok that yesterday felt like a hard day.
I appreciate my life and find things to be grateful for.
This is hard, but I can do hard things.
Write down the affirmations mentioned here and put them up all around your home…where you can constantly VISUALLY SEE THEM! This will help remind you that even in times of panic, the feeling is temporary. Make sure your affirmations REALLY speak to you personally, counter your own negative self-talk, and are meaningful.
About The Author

Alison Seponara, MS, LPC is a licensed psychotherapist in private practice located in Lafayette Hill, PA. Alison specializes in cognitive behavioral therapy and mindfulness with women who struggle with anxiety related to a life transition & also works closely helping children with special needs (anxiety, ADHD, & autism). Along with her private practice, Alison has created an amazing social media brand all about how to heal anxiety from the inside out. You can learn all about her own anxiety healing journey and other tips & tricks by following her on Instagram at @theanxietyhealer. Alison also offers online anxiety healing courses which can be found at theanxietyhealingschool.com. Alison’s mission is to help those from around the world feel less alone in their anxiety and offer awareness and education in mental health.

 

Can Dogs Help Women Overcome Anxiety And Depression?

Millions of women across the world suffer from depression and anxiety today. And the numbers are rising. Having a pet dog can be great emotional support for any woman battling with stress and loneliness.

Coming home to a wet nose and a wagging tail can definitely brighten up your day. Here are five great reasons why adopting a pet dog can greatly help you get relief from anxiety and stress.

 

1. Get More Exercise

Regular exercise can help keep anxiety symptoms under control. Physical activity increases the production of endorphins in the body. Endorphin acts like a natural soothing agent that eases your body and mind.

Having a dog ensures that you will take her or him out for a walk, run, or play with her outdoors. Taking your dog outdoors for daily activities will give you regular exercise. It also acts like playtime for you where you get to have fun with your dog.

Regularly engaging in fun activities increases the serotonin levels in your brain. Increased serotonin levels help keep your mind and body in a happy and balanced mood.

Frequent exercise also helps improve sleep quality and decreases stress levels. This can be a great boon for women with anxiety and depression.

 

2. Help You Make New Friends

Taking your dog out for a walk can be a great way of meeting new people. Even if you just take your dog for a short stroll now and then, you may bump into someone of interest. Dog lovers tend to notice each other.

And dogs are even keener on getting to know other dogs they find themselves around. Your dog may pull her leash and tow you towards another dog whose owner may turn out to be a future best friend.

Pooches also make great conversation starters. You can casually start a chat with a fellow dog owner and exchange stories. And before you know it, you may have found a person you have a lot in common with.

Having regular in-person conversations with your new-found friends can increase your sense of belonging and ease anxiety and depression symptoms.

 

3. Boost Your Self Confidence

People with anxiety and depression may suffer from low self-esteem and self-confidence.

Taking care of a dog takes a lot of work. Feeding, grooming, exercising, and playing with your pooch can greatly increase your sense of responsibility.

This will improve your self-esteem because you have proven to yourself that you can take care of another creature all on your own.

As you bond with your dog and train him or her to follow simple commands, it can give you a new sense of joy and pride.

An enhanced feeling of self-esteem will greatly aid you in overcoming your own depression and anxiety.

 

4. Build A Daily Routine

Raising a dog requires building a daily feeding, walking and exercise schedule. If your dog’s day is unpredictable, then it can make her stressed and trigger unwanted behavior.

Dogs love having a predictable routine when it comes to food and play. Having a regular schedule will keep your dog happy and your job easy.

This daily routine and structure of activities can help calm down your anxious and stressed mind. Following a predictable set of actions every day in the same order can be a soothing experience for both you and your dog’s anxiety.

Following the same routine, every day will help keep your pooch calm and your mind balanced.

 

5. The Pet Effect

Several medical studies have found that stroking a pet like a dog for just 10 minutes each day can bring down human stress levels. This is informally known as the pet effect.

Regular petting also increases the production of oxytocin in the brain. Oxytocin is a bonding chemical that alleviates feelings of loneliness and anxiety. Stroking your dog will also bring down your blood pressure and leave you feeling calm and relaxed.

Frequent interactions with a pet can bring down the level of the stress hormone cortisol in your body and help you better manage long-term mental conditions like anxiety and depression.

Dogs provide unconditional love and companionship no matter what you are going through in life. When your dog greets you with that excited look each time you get back from work, it can relieve the tension from even the most stressful days.

Anxiety, Science and the Healing Power of a Warm Shower

I have severe anxiety – I have since I was very young. I grew up in a highly chaotic environment for a child and I have always thought this was a major contributor to the levels of anxiety I now face on a day-to-day basis.

 

Over the years, I’ve tried any number of medications to try and make it better, but while a few had some positive results, none of them were ever able to fully take it all away. None of them ever gave me a genuine sense of peace.

 

For the times when my anxiety is on full blast and I’m afraid I won’t be able to weather the storm, I keep an emergency bottle of Xanax within reach – just in case. But as addiction runs in my family, I try hard to regulate this as a last resort.

 

Fortunately, where medical science has come up short, Mother Nature has come to the rescue. Water, for me, has proven to be far better and more effective than any medication ever has. From my experience, no pharmaceutical company has ever come close to capturing the healing power of a warm shower inside one of their shiny little capsules, and nothing else is as effective at getting me out of my anxiety-ridden skin and putting me into a new, calmer state of mind.

 

I remember being a young girl. I’d be in the bath, listening to the fighting that overwhelmed my home and echoed off the porcelain walls that surrounded my tub. I would sink into the water leaving only the point of my nose uncovered so that I could breath. The water, soothing me, would drown out the horrible sounds, and its warmth would envelop me like a thick blanket on a cold, wintry day.

And it would make me feel safe, at least for a little while, until the bath was done and the water washed my anxiety down the drain with it, out of reach and far away.

As I’ve grown older, I went from baths to showers, but the feeling of safety and security followed along with me. The warm water remained my security blanket.

 

Today, when I get into a state of panic, my first solution is to try and take a shower. I’ve even taken showers at friends houses when my anxiety has gotten too out of hand.

 

There’ve been times where I’ve laid on the shower floor and the water felt almost orgasmic on my skin. In those moments, I lose myself to it completely. A voice inside my head reminds me that life is still going on outside the safety of my shower, and things still need to get done…but just one minute longer under the healing touch of loving droplets and everything would be right in the world.

 

For people with anxiety, modern medicine has done wonders to help us through the day to day challenges we face. But where science has fallen short, other remedies may exist. For some, it may be lying in a field and watching airplanes pass overheard. And for others, it could be the sound of waves crashing, trains passing or tackling something monotonous like vacuuming a rug. But for me, it’s a warm shower that pulls me back off the ledge and gives me a moment’s reprieve so I can collect myself and finish out the day.

Hidden Anxiety

When someone looks at me, I look happy.

 

I get out of bed and put on the smile to show the world that I have got this. And I am not scared of what is coming my way. I have got it all together. Because I am happy. Life is good. These are the things that I tell myself anyway. I tell myself that I look happy, like nothing in the world is wrong. 

 

Inside, I am battling. My mind is at war every day. I am worried about what the future will hold. Will we make it through the month? And will the car make it until I can afford to get a new one? Will I be able to make it through the hard times? What is going to happen? These are the consistent questions that I deal with. This causes a spiral of things to happen. 

 

First I start getting irritated. Severely irritated with the people around me. To strangers I can be super nice. To my friends and family I am mean. I am doing everything I can to push these people away from me. Because in my head I am a terrible person who just needs to be alone. By the end of the night I find myself in bed alone. Feeling pretty numb. My mind still spinning with thoughts. Worries of the past present a future. 

 

Living With Anxiety

Anxiety is something that I have struggled with since I was little. They called me the worrier of the family. As we all go through this uncertain time in life I am sure we all feel that our anxieties are a a higher level than normal. 

 

My anxiety in particularl always feels high. Now you throw a global pandemic into the mix and my anxiety level is off the charts. So here are some things I am doing to manage: 

 

Hot Shower

This is something that has always helped me calm down. I even find it helpful when my anxiety is really high is to lay in the tub and listen to the water fall. It reminds me of the rain. With a few deep breaths I can feel the anxiety coming down. 

 

Talking to a Friend

We are all feeling a little isolated right now so this will help your friend as well. So far I have had FaceTime lunch dates. I have drove down by the river and parked next to a friend and sat and talked. Sometimes you just need to talk to someone new. 

 

Her Smile is No Longer Hiding Her Struggles

Her Smile

She smiles, and for the first time in a very long time, it’s not masking a frown. Her laughter is genuine, not just a disguise used to cover her tears.

She sits outside on a beautiful day and is excited for the future. She breathes the fresh air and, for once, she doesn’t feel like she’s suffocating.

 

She thinks about life itself and instead of wishing to die, she wants nothing more than to live because now can finally say she’s truly happy to be alive. 

 

Her journey has been long and tiring, and she knows it’s nowhere near complete. There have been countless nights spent crying into her pillow, ready to give up.

 

This Is What Social Anxiety Actually Is, Because It’s Not Just Being Quiet At Parties

Understanding Social Anxiety

Social anxiety is far more than just being the “quiet one” at the party — the person who would rather socialize with the host’s dog than be the “social butterfly.” It’s all-consuming, chipping away at your confidence far before you’ve arrived at the party and long after you’ve left the drunken affair and settled in for the night.

 

Analyzing

It’s constantly analyzing your every word. And every action and every movement. And falsely believing that you are a collection of flaws, mistakes and ineptitude — and that your perceived shortcomings are all the world sees.

 

Fearing

It’s fearing that you are unlovable, that all of your friends secretly hate you no matter how fervently they convince you otherwise and that your partner stays with you not out of love, but rather to save his image as a faithful lover.

 

Frozen

It’s standing frozen in front of the phone, your heart racing as your mind battles itself. And it’s wishing that you could simply make that call without rehearsing your responses and fearing the impression you will make on the person on the other end of the line, convincing yourself to dial,and then hanging up before the dial tone sounds.

 

Things You Should Know Before Dating The Girl Who Conceals Her Anxiety

Anxiety Concealed

People with concealed anxiety often feel anxiety the most intensely because we tend to suppress it a lot. We don’t like to talk about it, we don’t want to admit when we’re overwhelmed, and we will never say when we’re not okay. In fact, it’s probably our worst fear for someone to see us struggling.

 

1. We’d rather deal with it alone.

We don’t want anyone’s sympathy; we don’t want these labels: The one with anxiety. The one who’s vulnerable. The one with an uneasiness to trust. Because this is only a part of us; but the part that we need to fight every time someone tries to get close to us nevertheless.

 

To The Friends Who’ve Helped Me Through My Worst Moments With Anxiety

My Dear Friends,

Before I began sharing about my anxiety, I was terrified to open up to you. I worried that disclosing my anxiety would darken the light, cheery nature of our friendships. I wondered if “anxious” would gradually become my sole identity, overshadowing the many traits that comprise who I am. My greatest hope was that you would understand that anxiety challenges me, but does not define me. The moment I disclosed my anxiety, my fears dissipated.

I am incredibly thankful that choosing to be vulnerable about my anxiety has strengthened our friendships, created inextricable, deep connections and brought us closer than I could have ever imagined. Moreover, I am extremely grateful for your presence in my life and for the numerous ways in which you have supported me through the most difficult times.

Thank you for understanding.

Whenever I arrived late to meet you for coffee, my hair disheveled, my eyes wet from an onslaught of panic and my slight figure clad in an old, shapeless sweatshirt. I appreciate that you never commented on my anxiety-ridden appearance and always took the time to listen to whatever was on my mind as we sipped our drinks.

To the Girl Who Hides Her Anxiety Behind a Smile

Anxiety

I see you, sweet girl.

 

I know you always choose to see the good in people and how you help people see their own worth.

 

You even go as far as to find the silver lining in their struggles.

 

But, what I also see, is how you’re constantly battling your own darkness. Your head and your heart don’t always get along.

 

On the outside, you are cool, calm, and collected, never letting anyone see you stumble.

 

But, on the inside, your head is on a loop of hypotheticals and “what if” dilemmas.

 

Raging right under the surface is a constant state of doubt, fear, and self-isolation.

 

I know you can’t help it that your head overanalyzes every social encounter and points out all the ways you think you’ve fallen short of perfect.

 

You hold a flawless version of yourself you think the world wants to see.

 

 

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