Thread by @RachelintheOC

So we find ourselves in the midst of a global pandemic. Those who never had anxiety have increasing levels of it... For those of us w/ trauma, PTSD, anxiety and/or depression linked to sexual abuse, this situation has possibly had an effect on our symptoms.

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Those who are at home most of the time may not be affected so much by the 'lockdown' procedures sweeping the globe, however venturing out for food or meds is now a very different experience, and likely an increasingly nerve-shredding one.

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Venturing out for any reason, in many places is now partly controlled by government restrictions. The fear of making a mistake and being publicly reprimanded by an authority figure can be particularly daunting.

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Social distancing is a new concept to many of us, and though for some this is a welcome strategy, the fact that not everyone is on-board with it can now heighten our concerns too. Some people, even with social distancing, come too CLOSE!

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As well, the term 'germaphobe' is being bandied about, a description of people who are phobic of germs. Which, let's face it, is probably 90% of us now, even if we weren't before.

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In the UK, it's now a criminal offense to deliberately cough or sneeze on someone if you think you have the virus.

So that covers some of the direct impact of the situation.

Indirectly, many people in a lockdown situation

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are now stuck at home with those they live with.

This is either a really good thing or a really bad thing, depending on the relationship.

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Even if people have a great relationship with family, getting enough space, especially for those with children (who have likely been off school a while now with closures) can be very challenging.

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Financially, depending on people's source of income, this is a very frightening time for many due to imposed loss of earnings as places of work are shut.

So. What do we do? How do we manage? Where do we start in developing a coping plan?

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First of all, remember that you - YOU - are in control of your own safety. You can wash your hands, you can stay home, you can permit who you want into your space. All this gives you control over your safety where the virus is concerned.

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Secondly, if you are in lockdown, you can see this time as a gift to do all the things you never had time to do.

Thirdly, well-being is a way of strengthening your immune system, so take the time you need to look after you and your self-care now.

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Four - it can be difficult being in one place all day, and the tedium can set it. Set yourself a little to-do list every day, even including "shower" “lunch” etc., so you can feel a sense of achievement at the end of the day.

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Five - if you feel lonely, remember that everyone else is feeling somewhat isolated too - reach out, either to family, work friends, real friends, online friends - whatever.

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Six - Try to get some fresh air at least once every 24 hours - even just sticking your head out of a window if you don't have access to the outdoors.

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Seven - Focus only on TODAY - try to stay in the present moment because we all know this might go on for quite some time, but for those with anxiety, not looking too far ahead is really important. So is remembering that this WILL pass, it really will.

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Eight - Turn off the news. That is not being oblivious, it is not selfish - it is important to not feel flooded with the fear and tension that is so prominent in the press right now.

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If you can't turn it off completely, choose a reliable media source and set a time every day to engage with it for an update. That's all you need.

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More tips (via @tinybuddha)

Talk to someone, but limit the bitching. It can be cathartic to share with others the fear, panic, and challenges we’re experiencing. It makes us feel not alone. It validates our feelings and makes us feel connected.

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So talk to someone about what is stressing you out right now.

But set a time limit to focus on the negative. Maybe ten or twenty minutes each to share. Then it’s time to change the conversation.

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Here are some cues:

-What is going right?
-What are you proud of yourself for?
-What are you grateful for?
-What are you looking forward to?
-Despite the hardships, how are you coping?
-How can you encourage and praise your friend?

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Be generous.

This doesn’t need to be a gift of money!

It can be a roll of toilet paper. It can be an hour Facetiming your grandmother who is holed up in her nursing home with no visitors right now.

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It can be offering to pick up and drop off groceries for a neighbor or making them cookies.

Giving is scientifically proven to be good for your emotional health.

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It activates regions of the brain “associated with pleasure, social connection, and trust, creating a ‘warm glow’ effect. It releases endorphins in the brain, producing a positive feeling known as the ‘helper’s high.’”

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Giving is linked to the release of oxytocin, a hormone that induces feelings of warmth, euphoria, and connection to others.

It’s been shown to decrease stress, which not only feels better, but lowers your blood pressure and other health problems caused by stress.

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What can you give right now?

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Take a mental break from everything. How? Here are a few ways to take that mental break:

-Breathwork
-Meditation
-Time in nature
-Walking, exercise, or dancing
-Practicing mindfulness
-Listening to music

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Simple mental break breathing:

Start with a re-calibrating big, big inhale, hold it, and breathe out all the way.

Now breathe in slowly to the count of four, then hold for a second.

When you hold, hear the silence between the breaths (con't)

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Then breathe out to the count of four and hold for a second at the bottom.

When you hold, feel your mind clearing as you listen for the space between inhale and exhale.

Repeat until you feel relaxed.

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Do nothing. THAT'S OKAY. Many of us are just plain exhausted by this situation. Even if we're getting enough sleep, the heaviness of living through a pandemic is taxing. We get it, we know it, yet it's there, pressing on us 24/7.

Just be. Give yourself permission #SexAbuseChat

Further reading: The Power of Social (Media) Distancing @TinyBuddha buff.ly/2QUsY5E

and

Stressed and Anxious? Here’s How to Stay Emotionally Healthy buff.ly/2UfVXDc

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