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Dr. Jayme Albin Ph.D - How to Reduce Anxiety during the COVID-19

Jayme Albin, a New York-based Clinical Psychologist and Cognitive Behavior Therapist offers tips on managing anxiety during these times.

Jayme Albin - cbt-newyork.com
Jayme Albin - cbt-newyork.com

Uncertainty is part of life. We are constantly dealing with questions and issues that underscore our lack of control and force us to relent our need for certitude. The novel coronavirus pandemic is yielding even more chaos, as our daily routines and social norms are disrupted. Jayme Albin, a New York-based licensed Clinical Psychologist and Cognitive Behavior Therapist offers tips on managing anxiety during these turbulent times.

Be Kind to Yourself

Even people with formidable emotional strength are experiencing their fair share of worries, angsts, and nerves right now. Cognitive behavioral therapy (CBT) can teach you to accept and endure uncertainty. Remind yourself that you are doing your best and focus on reinforcing your inner strengths. Envision your best self each day and be understanding if you aren’t constantly living up to your own expectations.

Log Off

Too much information is not a good thing, especially when much of that information is not accurate. With countless hours at home, it can be tempting to read everything out there about the virus. Mindfully and consciously unplug from the news and social media several times a day. The non-stop consumption of corona-related news heightens the perception of the threat, even if the actual risk remains low. By determining specific times to check social media, and limiting news consumption to certain well-sourced news outlets you can reduce your own anxiety and keep yourself calm.

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Change the Subject

While it is easy to control the influx of information we choose to consume, it can be harder to regulate the information that is shared with us. Colleagues, family members, and chat groups might be sharing too many details and stories about the virus. It is perfectly acceptable to maintain corona-free channels of communication. Share jokes, funny videos, comical memes, or even emotionally uplifting stories that have nothing to do with this crisis.

Stay Safe

We all have habits, some are good and others are bad. Now is the time to adopt healthy habits and commit to employing simple safety measures—like frequent handwashing, social distancing, and wearing a protective face mask outdoors. These are powerful ways to regain a sense of control in an unpredictable reality.

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Connect Any Way You Can

Maintaining ties with our friends and family, even when we can’t be together physically, is an important coping mechanism. These are the people we enjoy spending time with and who give us strength and love. Use a video chat app (Skype, Zoom, Hangouts, etc.) to reach out to these individuals. You will both enjoy the “company” and appreciate the human interaction. While corona should not be the primary topic of your conversation, it is OK to share some ideas on how you are each coping with the situation. Make (flexible) plans to meet in person when it is safe and convenient to do so. This will give you something tangible to look forward to and make now not seem so bad.

Practice Self Care

Set aside a few minutes each day to do something you enjoy. Choose an activity that is restorative and fun. Whether it is guided meditation, cooking, sewing, yoga, or anything else, use the time to forget about all the crazy. Focus on the pleasure and strength you get from the activity. Remind yourself of your inner peace and look forward to the serenity that comes from taking care of yourself.

Everyone is navigating these unchartered territories right now; we are all working on figuring out how to maintain our physical, emotional, and mental health. This situation is challenging for all of us, but it is also a chance to develop inner strength and gain comfort with things beyond our control. If you find yourself consumed by harsh thoughts and anxieties, seek professional help. Staying calm in the face of a crisis is not easy. It can be helpful to know that you are not alone.

About Jayme Albin, Ph.D

Jayme Albin

Dr Jayme Albin is organizational psychologist and coach. She works with individual professional and decision making leaders to improve work place stress and performance and resiliency training.

For more info contact 212-631-1133 or info@cbt-newyork.com
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