5 Ways to Manage Anxiety During Quarantine

With or without a pandemic, Cognitive Behavioral Therapy (CBT) is the most widely accepted and effective treatment for anxiety disorders. CBT is a form of talk therapy in which a counselor helps a patient identify negative thought patterns that then lead to negative behaviors and more unhealthy thoughts. Together, they find ways to reverse this cycle and create healthy, positive patterns.

You don’t have to break quarantine to reap the benefits of CBT. Teletherapy uses video conferencing to connect you to qualified, compassionate professionals. In these secure video sessions, you can work through CBT in the same ways you would through in-person sessions. Studies continue to show that teletherapy is at least as effective as in-person therapy, and some patients even prefer teletherapy.

In teletherapy, your counselor will help you identify specific triggers for your anxiety and find solutions to those issues. While the remaining tips can be effective for most people living with anxiety during quarantine, teletherapy provides a personalized approach.

Take Our Quick & Easy Anxiety Questionnaire

Persistent and uncontrollable anxiety that disrupts your daily life could be a sign of generalized anxiety disorder (GAD). Take this assessment to identify symptoms commonly associated with anxiety and understand if you may be suffering from an anxiety disorder.

Start Questionnaire

This health survey is provided for informational and educational purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider regarding any personal health concerns. Completion of this survey does not establish a patient-clinician relationship. Responses are NOT monitored. If you are thinking of harming yourself or others please call toll-free 9-8-8 for the National Suicide & Crisis Lifeline (available 24/7), 9-1-1 or go to your nearest emergency room. By proceeding, you acknowledge this disclaimer and agree that this tool is for general awareness only. You assume all risks associated with its use. The survey administrators are not liable for reliance on its content. The above health survey is based on the Patient Health Questionnaire GAD-7.

The PHQ-9 and GAD-7 are Pfizer products. PHQ Copyright © 1999 Pfizer Inc. No permission required to reproduce, translate, display or distribute.

Over the last two (2) weeks, how often have you been bothered by the following problems?

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Step 1 of 8

12%

Question 1*

Feeling nervous, anxious, or on edge

Not At All	Several Days	More than Half the Days	Nearly Everyday

Question 2*

Not being able to stop or control worrying

Not At All	Several Days	More than Half the Days	Nearly Everyday

Question 3*

Worrying too much about different things

Not At All	Several Days	More than Half the Days	Nearly Everyday

Question 4*

Trouble relaxing

Not At All	Several Days	More than Half the Days	Nearly Everyday

Question 5*

Being so restless that it is hard to sit still

Not At All	Several Days	More than Half the Days	Nearly Everyday

Question 6*

Becoming easily annoyed or irritable

Not At All	Several Days	More than Half the Days	Nearly Everyday

Question 7*

Feeling afraid, as if something awful might happen

Not At All	Several Days	More than Half the Days	Nearly Everyday

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As much as possible, try to stick to the routine you had before quarantine began. Of course, many parts of your routine will be different. However, sticking to a familiar rhythm can help you and your family feel more comfortable.

For example, consider waking up at the same time every day. If you’re working from home, be sure to have set hours for work as much as possible. If nothing from your old routine applies, try creating new routines for quarantine life. Once you have an established rhythm in your life, your mind has to make fewer decisions during the day, which can lessen anxiety.

For as long as you’re safer at home, you will be spending a lot of time there. Make sure it’s set up for your success during this time. For example, if clutter makes you feel distracted and anxious, take time to tidy up. This can be a great time to rearrange your home to make it feel more comfortable as well.

You may also need to solve some issues that quarantine created. For example, if you have children at home with lots of extra energy, clear out some space for them to get that energy out. Anything you can do to make life at home easier during this time will be worth the investment.

News about COVID-19 and related topics is constant. It can feel like every time you turn around, there’s another sad or scary story about the virus and economic impact. While it’s important to stay informed to some degree, it’s equally essential to avoid getting overwhelmed by the news. Try carving out only a few minutes per day to get caught up on the news, then leave it alone for the rest of the day.

Connecting to friends and family is as important to your mental health now as it ever was. However, how people find that connection will have to look different. Just because you’re not meeting up with loved ones in person doesn’t mean you have to be completely alone. Video calls, online games, and even letters can provide social connections right now.

Don’t struggle alone. Our providers can help.