Emotional Needs and Next Steps to Reduce Anxiety
(First published June 15, 2020, in indiacurrents.com)
Are you feeling anxious during these troubled and difficult COVID times? Anxiety starts to affect our mental and physical status. We worry about our families, friends, and ourselves. What if something happens, what next? Fear, and anxiety, come from thinking of the future.
Maslow’s hierarchy of needs is a motivational theory in psychology comprising a five-tier model of human needs. In the traditional Maslow pyramid, we see that the basic physiological ( food, water, warmth, rest) and safety needs ( security, safety) are not met for many of us. Many have lost their jobs, do not have a roof over their heads or even food to eat. This causes immense anxiety, frustration, anger, and fear. However, even for those whose primary needs are met, there is still a tremendous amount of anxiety. To help understand and cope with this feeling in these unusual times I have redefined the upper part of the pyramid.
In these uneasy COVID times, it is necessary to ease our minds. What are our emotional needs during a difficult time like this? Here is a simple diagram that helps explain it. During this time it is good to go within us.
Let’s look at this diagram. We need to accept this situation as it is. It may not be what we anticipated or wanted, but with Acceptance, it will be easier to deal with the situation, rather than fight against it.
Routine is a sequence of actions regularly followed. In these times it would be beneficial to create a healthy routine. Pick things that you have control over and make them an integral part of your routine. When new things show up that are not in your control, let them go, and don’t let it affect your routine. In this process of not being able to be always in control of happenings, anger, and frustration arise, which need to be slowly released.
Would you like to connect with others? We have been asked to social distance. The effects of this have brought about sadness and a feeling of loneliness. Even though you are social distancing, you can nurture your relationships with emotional Connections. Go on, pick up the phone, and speak with a friend, text, or use social media. Share your feelings and know that you are still connected even though you are physically apart. This is not forever.
The world has slowed down so that you can discover yourself. Think about taking a pause and figuring out what is the new normal. When you Reset, what you thought meant something important to you may have changed. What seemed normal no longer seems useful to you.
For many of us, it is hard to concentrate on our emotional needs when we are filled with anxiety and fear. Use these next steps to reduce your anxiety first so that you can take care of yourself and the needs within.
- Reduce watching and listening to negative news.
- Enjoy family time with a feeling of gratitude. I understand it is difficult at times being under the same roof. Cooking, cleaning, teaching kids (homeschooling), video conference meetings, loud music, dogs barking. Once this is over you will realize that this was an opportune time to bond with each other. So make it happen now.
- Be in the present. Anxiety, worries, and fear come from thinking of what will happen in the future. Just live for the moment as life is precious and should not be taken for granted.
- I find yoga, meditation, and most of all a good night’s sleep valuable to calm my mind. Many apps and sites offer meditation sequences.
- Practice gratitude. Gratitude for being you, for having the smallest of things. Gratitude for the frontline workers, researchers and so much more.
- Exercise helps release your feel-good chemicals. If you are allowed to and it is safe then, walk, run, cycle with 6-foot social distancing in a non-crowded area while wearing a mask. Come home and wash your hands.
- It is time to take on a new hobby, or even learn a new language. All the things you always wanted to do but didn’t have time for.
- Charity is giving. Giving makes you have a feeling of purpose and control. Donate to an organization, assist the elderly, support those who need your help.
I keep asking myself what is troubling me. Is it the fear of my fragile life, that my loved ones or I am locked down at home? So many things keep flitting through my mind, causing anxiety but the best approach is to look at what I have and be thankful. Be in the moment.
LEAVE A REPLY