{"id":6546,"date":"2021-01-20T17:00:32","date_gmt":"2021-01-20T17:00:32","guid":{"rendered":"https:\/\/chenaltherapy.com\/?p=6546"},"modified":"2025-09-26T18:47:33","modified_gmt":"2025-09-26T18:47:33","slug":"how-to-manage-anxiety-during-a-pandemic","status":"publish","type":"post","link":"https:\/\/chenaltherapy.com\/es\/how-to-manage-anxiety-during-a-pandemic\/","title":{"rendered":"C\u00f3mo manejar la ansiedad durante una pandemia"},"content":{"rendered":"

[et_pb_section fb_built=”1″ fullwidth=”on” module_id=”sticky” _builder_version=”4.6.0″ z_index=”147″ da_disable_devices=”off|off|off” box_shadow_style=”preset1″ saved_tabs=”all” da_is_popup=”off” da_exit_intent=”off” da_has_close=”on” da_alt_close=”off” da_dark_close=”off” da_not_modal=”on” da_is_singular=”off” da_with_loader=”off” da_has_shadow=”on”][et_pb_fullwidth_menu menu_id=”2″ fullwidth_menu=”off” active_link_color=”#d5e3ee” mobile_menu_bg_color=”#505b6f” mobile_menu_text_color=”#ffffff” module_id=”sticky” _builder_version=”4.6.0″ menu_font=”||||||||” menu_font_size=”19px” background_color=”#324058″ text_orientation=”right” background_layout=”dark” module_alignment=”right” menu_text_shadow_style=”preset3″][\/et_pb_fullwidth_menu][\/et_pb_section][et_pb_section fb_built=”1″ _builder_version=”3.22.3″ background_image=”https:\/\/chenaltherapy.com\/wp-content\/uploads\/2019\/04\/973e2f80.png” background_size=”initial” background_repeat=”repeat” top_divider_color=”rgba(85,93,112,0.95)” top_divider_height=”38px” top_divider_flip=”vertical” bottom_divider_height=”60px” bottom_divider_flip=”horizontal” animation_style=”slide” animation_direction=”top” animation_intensity_slide=”25%” da_disable_devices=”off|off|off” da_is_popup=”off” da_exit_intent=”off” da_has_close=”on” da_alt_close=”off” da_dark_close=”off” da_not_modal=”on” da_is_singular=”off” da_with_loader=”off” da_has_shadow=”on”][et_pb_row _builder_version=”3.25″][et_pb_column type=”4_4″ _builder_version=”3.25″ custom_padding=”|||” custom_padding__hover=”|||”][et_pb_text _builder_version=”3.27.4″ text_font=”|300|||||||” text_font_size=”60px” text_line_height=”1em” header_font=”Quicksand||||||||” header_text_align=”left” header_font_size=”40px” header_line_height=”1.5em” header_2_font=”||||||||” text_font_size_tablet=”” text_font_size_phone=”40px” text_font_size_last_edited=”on|phone” header_font_size_tablet=”” header_font_size_phone=”25px” header_font_size_last_edited=”on|phone”]<\/p>\n

How to Manage Anxiety During a Pandemic<\/span><\/h1>\n

[\/et_pb_text][\/et_pb_column][\/et_pb_row][\/et_pb_section][et_pb_section fb_built=”1″ _builder_version=”3.22.3″ background_image=”https:\/\/chenaltherapy.com\/wp-content\/uploads\/2019\/04\/Curves-2.png” background_size=”initial” background_position=”bottom_left” custom_padding=”0px|0px|0px|0px|true|false” z_index_tablet=”500″ da_disable_devices=”off|off|off” da_is_popup=”off” da_exit_intent=”off” da_has_close=”on” da_alt_close=”off” da_dark_close=”off” da_not_modal=”on” da_is_singular=”off” da_with_loader=”off” da_has_shadow=”on”][et_pb_row _builder_version=”3.25″ custom_padding=”100px|0px|193px|0px|false|false”][et_pb_column type=”4_4″ _builder_version=”3.25″ custom_padding=”|||” custom_padding__hover=”|||”][et_pb_text _builder_version=”4.7.0″]<\/p>\n

As the pandemic drags on many people are experiencing skyrocketing anxiety and stress. This is a very normal response to a dangerous illness spreading across the globe. Responses of fear, sadness, uncertainty, and powerlessness are also very normal during a pandemic. There\u2019s not much you can do personally about the pandemic (besides remain safe and follow CDC guidelines), but there are proactive steps you can take to protect your mental health.\u00a0\u00a0\u00a0<\/span><\/p>\n

Let\u2019s look at some self-care tips and strategies for dealing with new or increased anxiety and depression during the pandemic.\u00a0<\/span><\/p>\n

<\/span><\/p>\n

Manage Your Media Consumption<\/span><\/h2>\n

<\/span><\/p>\n

We\u2019re all guilty of falling down a media rabbit hole of never-ending negative headlines. Sometimes it can feel unavoidable – the pandemic is everywhere. But especially when there\u2019s nothing we can do to prevent it, bad news can start to wreak havoc on our mental health.\u00a0<\/span><\/span><\/p>\n

The first step to managing your media consumption is to try to get your news from reliable and trustworthy sources. We\u2019re not talking about choosing a network that agrees with your political views – news stations on all sides tend to build hype and dwell on things that are not in your control. We mean choose truly unbiased and fact-based news sources from which to receive your pandemic-related facts. The CDC, WHO, and other scientifically-based, non-journalistic publications and organizations are an excellent option.<\/span><\/p>\n

<\/span><\/p>\n

\u00a0\"Media<\/span><\/p>\n

We realize that it\u2019s important to stay up to date on current events and the world around you, but remember that staying informed doesn\u2019t mean staying glued to your screen all day. The next step in managing your media consumption is to limit the amount of time you spend reading the news. Set aside a strict window of time each morning or evening and get your news fix in then. You\u2019ll be amazed at how much better you feel when you\u2019re not bombarding your mind and your nervous system with anxiety-inducing headlines all day long.\u00a0\u00a0<\/span><\/p>\n

If you start to feel the itch (because the dopamine hit from your screen and from feeling in-the-know can be very addictive) try going for a walk instead. You can also reach out to a friend, pick up a book, listen to a new song – anything that distracts you, and gives your mind a break.\u00a0<\/span><\/p>\n

<\/span><\/p>\n

Practice Good Self Care<\/span><\/h2>\n

<\/span><\/p>\n

You cannot eliminate the stress and anxiety of the pandemic completely, but you can fight its effects on your physical and mental health by practicing good self-care. Drink plenty of water, eat a balanced diet, get at least eight hours of sleep, and let yourself play – indulge in the leisure activities you enjoy the most.\u00a0<\/span><\/p>\n

Remember, just because it\u2019s fun doesn\u2019t mean it\u2019s self-care. Try to stay away from alcohol and recreational drug use. While these can help you feel better in the short-term, they can ruin your sleep patterns, mess with your metabolism, and reduce your serotonin levels for days afterward. Cyclical use can quickly become a dependency or addiction that negatively affects your life.\u00a0<\/span><\/p>\n

\"Self<\/p>\n

Good self-care should be good for you and improve your physical and mental state. Exercise, time with friends, reading, cooking, eating healthy food, trying something new, taking a bath, being outside – all of these are excellent self-care options.\u00a0<\/span><\/p>\n

<\/span><\/p>\n

Talk to a Professional<\/span><\/h2>\n

<\/span><\/p>\n

Whether you had mental health issues before the pandemic, or you\u2019re just now developing symptoms of anxiety or depression, talking to a mental health professional can help. A licensed professional will be able to help you manage your anxiety and stress and also work towards empowering you to make the best decisions for yourself during this difficult time.\u00a0<\/span><\/p>\n

If you are experiencing:<\/span><\/p>\n