Coping with anxiety

11/05/2020 06:17:00

LawCare outlines common symptoms of anxiety and tips for coping.

All of us have experienced a seismic change in the way we work and live. As creatures of habit, disruption to our daily routines can cause feelings of unease, worry and fear. These are triggered by our ‘fight, flight or freeze’ response – our normal biological reaction to feeling threatened. In this article, LawCare outlines common symptoms of anxiety and tips for coping. 

Anxiety incorporates both the emotional and the physical sensations you might experience when you are worried or nervous.

Symptoms of anxiety

  • Panic, fear, and uneasiness
  • Sleep problems
  • Not being able to stay calm and still
  • Cold, sweaty, numb or tingling hands or feet
  • Shortness of breath
  • Heart palpitations
  • Dry mouth
  • Nausea
  • Tense muscles
  • Dizziness
  • Overeating

While it is normal to feel anxious as a result of this pandemic, for some it will be overwhelming. We need to build our resilience and watch out for negative thinking or unhealthy coping mechanisms such as drinking too much. Resilient people are able to use their skill and strengths to help them face their difficulties and weather the storm.

Tips for coping with anxiety

  1. Focus on the here and now. What is actually happening in this moment. Try not to think of worst case scenarios or wonder too much about the future. Remember that this situation is temporary and constantly changing  - and it is a particularly unusual time, you,and the human race, have survived difficult situations before. This too will pass.
  2. Build a support network. Video-call friends, family and colleagues who encourage and strengthen you and talk to them about how you're feeling.
  3. Limit your exposure to the news. Don’t be tempted to check news updates every few minutes.
  4. Distract yourself. Read a book, do some exercise, sort out a cupboard, take a walk outside.
  5. Breathe. If you can feel yourself getting anxious try taking ten deep breaths, inhaling for 5 seconds and exhaling for 10 seconds. It really calms you down.
  6. Be kind to yourself. Talk to yourself as you would a close friend and make sure you are getting enough sleep, exercise and nutritious food.
  7. Take breaks. Even if you are working at home it’s still important to take time off work, make sure you take breaks during the working day and use your annual leave entitlement.
  8. Try to focus on the positive. Enjoy the weather, more time with your children, the chance to get those jobs done at home and connecting with people you may not have had contact with in a while.
  9. Treat yourself. What can you do within the restrictions - you can still cook a nice meal at home, have a relaxing bath or rent a movie online.
  10. Seek help. If you’re finding it hard to cope, just talking to someone, a friend, LawCare, another helpline can make you feel less worried and many GPs are still offering online appointments.

If you are finding things difficult and need to talk, LawCare can help. We provide emotional support to all legal professionals, support staff and their families. You can call our confidential helpline on 1800 991 801, email us or access webchat and other resources on the .

eNewsletters

This article originally appeared in the April 2020 Member eZine. For more information, and to subscribe, see eNewsletters.