Anxiety: Stress and the Coronavirus/Covid Pandemic
What is Anxiety?
Anxiety is normal and healthy, keeping us safe and motivating us. Anxiety is an emotion characterized by feelings of tension, worried thoughts and physiological changes. It is part of the "fight and flight" response to help survive life threatening situations. It is driven from the sympathetic nervous system.
Anxiety becomes problematic when it is constant and uncontrolled, and starts affecting life and health negatively. A 2019 survey conducted by the American Psychiatric Associations found that 68% of people polled felt a combination of “somewhat and extremely anxious” most of the time.
The ongoing covid pandemic has been very stressful and caused a general increase in anxiety. We fear contracting the infection, death, loss of income, isolation, restrictions and the future. Some of us have lost close family members, friends and colleagues.
Anxiety Physiological Changes
When you experience anxiety, your body goes into the fight or flight state, causing a set of physiological changes:
- Heart rate increases and pumps oxygen-rich blood and sugar to major muscles. Blood thickens to increase the availability of clotting factors and immune system cells in case of an injury.
- Sugars and fats mobilize for energy to fuel muscles.
- Breathing rate increases causing more oxygen to enter blood.
- Pupils dilate, enhancing vision. Peripheral vision and hearing become more acute.
- Mental activity and alertness increase for quick decision making.
- Sweating increases. Hands and feet may feel cold as blood supplies are diverted to the brain and muscles. Hairs stand on end. Skin can turn pale.
- Saliva flow decreases and mouth may feel dry.
- Gut activity slows as blood supply is reduced, affecting digestion.
- Spleen contracts and empties red blood cells into the circulation.
- Urine formation is reduced. affecting digestion.
- Cortisol, adrenaline and noradrenalin are released into the blood stream.
Chronic Anxiety and Stress Consequences
The hormones and chemicals released by the body in response to chronic anxiety and constant modern stress are not used up and remain in the body.
Thus fats released settle in arteries’ linings, increasing blood pressure and cardiovascular issues. Released nutrients deplete vital stores. Excess sugar in the blood stream causes oxidation, and increases the risk of chronic diseases such as heart disease, diabetes, cancer, depression, anxiety, weight gain, etc. Ineffective digestion leads to indigestion, constipation, diarrhea as well as other complications such as ulcers and irritable bowel syndrome. Stress also inhibits the immune system, and increases vulnerability to colds, flu, fatigue and infections
Anxiety: Tools and Natural Remedies
- Breathe. Being with the breath engages the vagus nerve, which activates the calming part of the nervous system. Evening out the breath slows the heart rate and eases anxiety.
- Move. Exercise releases endorphins which interact with brain receptors causing euphoric feelings and reducing pain. Maintaining a regular, non-obsessive exercise routine reduces stress, improves mood, enhances self-esteem, and increases energy levels. Walking and yoga are particularly effective.
- Maximizing time in nature calms the nervous system.
- Socialize. Spend time with friends. Emphasize face to face connections whenever possible.
- Meditate mindfully. Meditation calms the mind and brings you to the present. A nonjudgmental, compassionate acceptance of whatever is happening in the present moment strengthens our natural defenses, calms the nervous system, and provides clarity on next steps, best practices, and decisions during uncertain times.
- Journal. Writing down what makes you anxious can make it less daunting.
- Identify triggers. Find tools to manage triggers.
- Cognitive Behavioral Therapy (CBT). CBT helps people learn different ways of thinking about and reacting to anxiety-causing situations.
- Eat healthy. Diet is a great way of active self-care and self-love, a key in CBT. Food affects our emotional state. It is important to increase healthy eating habits and reduce unhealthy ones. Vitamins help the function of enzymes that enable reactions such as the synthesis of serotonin, which plays an essential role in our happiness. Implementing a Mediterranean diet emphasizing whole grains and legumes, vegetables, fruit, fatty fish, nuts, seeds and healthy fats including olive oil is helpful to reduce anxiety. Avoid sugar, processed foods, caffeine, alcohol, hydrogenated and trans fats as well as artificial sweeteners such as aspartame.
- Gut health. An imbalance of bacteria in the gut can cause many symptoms associated with anxiety and other mood disorders. The gut microbiota is influenced by nutrition.
- Supplements. Certain supplements and nutrients, such as ashwagandha, rhodiola, lemon balm, valerian, l-theanine, kava kava, valerian root, B vitamins, omega 3 and magnesium help reduce anxiety. Supplements can take up to 3 months to feel effects. People taking prescription medications must consult with their health professional before taking supplements.
- Aromatherapy. Certain essential oils, such as lavender, bergamot orange, camomile, clary sage, yang ylang, rose, vetive, neroli, lemon and sandalwood help activate receptors in the brain, easing anxiety.
- Get adequate sleep.
- Volunteer. Help others.
When to Seek Professional Help?
Anxiety that interferes with routine activities and causes physical symptoms should be addressed by a mental health professional.
Most extreme anxiety disorders can be treated so that symptoms are manageable.
