Anxiety

A Guide to Managing our Internal World

Anxiety is a normal and common human response to threats. It helps us move into action to find safety. In the current situation it motivates us to take health and safety precautions seriously. Our anxiety can also be a reminder of our dependence on God for all of life. In prayer we acknowledge our weakness and God’s strength.

A person’s experience of anxiety depends on their personality, past experiences, and the level of threat. If this is the first major crisis that you’ve experienced you may have stronger responses than someone who has weathered a number of tragedies. Those who have symptoms of the virus will likely have more anxiety than those for whom illness is only a threat.

Accept that anxiety is normal during these times. Uncertainty rattles all of us. Expect to feel a level of discomfort as you navigate through this new experience. Adding shame by berating yourself for feeling anxious will only make the emotional burden heavier. Be compassionate toward yourself and those you care for.

If you feel like you need help dealing with anxiety check out the Seeking Help Page.

CBT to managing COVID-19 Anxiety

Cognitive-Behavioral Therapy (CBT) approaches anxiety by looking at how our thoughts, feelings and behaviors (what we do) are interconnected.

Step 1: Recognize - shows examples of how COVID-19 can impact this system of thoughts, feelings and behavior, resulting in heightened anxiety. Anyone who is focusing on anxious thought patterns like these and their corresponding behaviors will feel anxious. Think about your own anxious thought patterns related to COVID-19 and then try to consider how you might change them.

Step 2: Change - demonstrates examples of ways to counter (or take captive) the anxious patterns in our minds and replace them.

(If you want to explore this approach for yourself more, go here and work through it page by page.)

Step 1: Recognize anxious patterns.

Anxious Thoughts

Lead to -->

Anxious Feelings

Lead to -->

Anxious Behavior

...Further impacts anxious thoughts and feelings...

"I can no longer be as productive as I should be."

Fear, anxiety, guilt, shame and self-doubt


I increasingly attempt to meet 'before the crisis' deadlines and goals. I am unable to 'let go' of work.

"I think my finances will decrease, I won't be able to care for my family. We may have to leave the field. I won't be able to continue in ministry."

Fear, anxiety, shame and self-doubt


I am over/under communicating with partners. I am constantly planning and re-planning. I am spending excessive time consuming news.

"I think that government regulations will change; lockdown will get stricter; hardships will increase."

Fear, hopelessness, helplessness, loneliness, isolated

I am buying excess supplies or things I may not need (it may not be you, but someone is buying all the toilet paper!)


"I believe my family will get sick; a lot of them, especially older relatives, will die."

Fear and self-doubt


I am isolating myself from family. I am more demanding, needy, or irritable with family members.

"I am alone and I will not be okay."

Sadness , hopelessness and depressed


I am withdrawing from community and/or using unhealthy coping mechanisms (tv, internet, chocolate, alcohol, games).

Our thoughts are often at the core of our emotions and behavior. What you think, meditate or focus on contributes to your feelings. You may be aware of your emotions first (or a loved one notices behavior by asking "are you ok?") or of your body responding to anxiety (heightened senses, heart rate and sensitivity, sore muscles). Make a choice to recognize the anxious thought pattern and choose to change it. Acknowledge what is out of your control and relinquish that to God. Practice "taking captive every thought" (2 Cor 10:5) . Step 2 below is an example of alternate thought patterns to the anxiety of COVID-19 in Step 1. It may be helpful to talk to someone else to help get to a healthier pattern.

Step 2: Change anxious patterns.

Thoughts:

Deliberately changing your thoughts, like this...

Feelings:

... Can impact feelings, like this...

Behavior:

...Which leads to healthier behaviors, like these:

I will set new expectations for how productive I can be at work and give myself grace for dealing with a 'new normal'.

Hopeful, forgiving, less overwhelmed,


I will set new expectations for work, have good boundaries of my time, do healthy things for my wellbeing.

I will trust God for my finances (He has provided in the past!) and be wise with the resources I have now.

Calm, content, some (manageable) worry, safe, trusting, peaceful

I will develop healthy communiction patterns, encourage others, spend wisely.

Even in a worst case scenario, where there is hardship, there are people who love me, care for me and will help support me.

Loved, secure in my relationships, some anxiety about the unknown,

I will buy only what I need, limit amount of news, stay connected with those who give me life.


I put my family's life/death in God's hands and trust Him in the things that I cannot control. I think about the things I can control (like following health guidelines) and encourage family to do the same.

Calm, hopeful, anxious for unhealthy or at risk family, peaceful

I will communicate with family and friends. We will pray together and encourage one another

I can accept that things may never be the same but I am OK, it is possible to reach a place of healthy wellbeing again. I have been through hard things before and grown from them.


Satisfied, hopeful, trusting in God, thoughtful


I will connect with community, plan where I can and be patient as things change. I will choose to do healthy things now that I can keep doing even after the crisis.

The coronavirus (which causes the disease officially named COVID-19) has been declared a public health emergency by the World Health Organization (WHO), which often brings feelings of uncertainty, fear, anxiety and worry to many of us and to our families. It can also lead to changes in mood and behavior. Some may experience a need to' do something' but you don't know what to do. Others may feel a low mood and feel sad or hopeless.

Dr. Scott Glover - Headington Instutute