This spring has been full of change, forcing us to live a new normal. Fear about the COVID-19 pandemic can be overwhelming and cause anxiety in children, teens, and adults.

As Director of the Mental Health Navigation Line, I’ve seen a notable increase in anxiety-related symptoms due to stressors brought on by the COVID-19 pandemic. Most people I speak with describe physical changes they’re experiencing and often ask if they should call their medical doctor in case they’re sick with the flu or possibly COVID-19.

After talking through their symptoms and situation, they usually realize the physical changes they’ve noticed are likely a reaction to stress and anxiety, rather than illness.

Our bodies are amazing and give us physical clues to indicate when our emotional or mental health needs a tweak. The great thing about physical clues is they can prompt us to take action to manage the symptoms.

Here are some real-life examples of what anxiety looks like and steps you can take to calm your nerves.

Carlos

Carlos was in middle school and came to me because he had behavior issues in the classroom. Underlying the behavior was anxiety. As we explored feelings and bodily cues, Carlos realized that when he became stressed or nervous, he would feel hot. His cheeks would get red and his palms would sweat.

He began to carry around a bottle of cold water to help with this symptom. He would take sips and focus on the coldness of the water – on his lips, on his tongue, and how it made its way down his throat as he swallowed. This enabled him to cool down and helped relieve his anxiety.

Fernando

My husband, Fernando, often feels surges of anxiety. It can happen at any time. Sometimes it happens when he feels calm and other times it happens when he’s feeling overwhelmed.

Fernando describes his anxiety as a sensation of feeling trapped, having shortness of breath, and having a nervous tingling in his chest. When this happens, he finds it helpful to create space for himself. This could mean moving away from me, taking a blanket off if he’s in bed, or stepping outside.

Once he distances himself, he’ll close his eyes and begin taking slow, deep breaths. He focuses on the breath flowing through his body and on the rise and fall of his chest.

Blanca

Just recently, while in a Zoom meeting for work, I felt myself getting flustered and anxious. We were talking about COVID-19 recommendations for reopening our office. The time would soon come when I’d be asked to leave the comfort of my home and return to work. My mind started racing.

Will I be ready? How will I adjust? Will I have to wear a mask?

My heart was pounding, and I couldn’t think clearly. There were some stutters and mumbles as I tried to find the words to express my worry about an unavoidable transition back to work. I felt the tears starting to form. I was nervous. There was a lot on my mind. So, I just stopped. I stopped talking, sat up straight in my chair, and took a deep breath. I looked into the camera and began again.

What About You?

The situation we’re in is unprecedented. I’ve never been in this position before. Neither have you, your spouse, your child, your coworker, nor your neighbor. Communication is key––at home, at work, and with yourself.

The physical symptoms of anxiety are how our bodies tell us to take a break. It’s time for us to listen. If you find yourself feeling anxious, take a step back to ask yourself:

“What do I need in this moment?”

Are you having a hard time catching your breath? Do you feel your heart racing?
Breathe. Breathing in and out is simple and effective. It helps to decrease a rapid heart rate and bring us back to a calmer state.
Is there a lot of noise or stimulation around you?
Turn off the TV, close the door to your room, or step outside for a moment of silence.
Do you feel a wave of warmth taking over your body?
Reach for a cold glass of water, splash your face with water, or take a shower to rinse off. Water can be a literal and symbolic way to cleanse ourselves. Water can help wash away worry, fear, and frustration. It can give us a refreshing new start.

By Blanca N. Garcia, LCSW
Director of Mental Health Resources

Mental Health Resources

Here For Texas Mental Health Navigation Line | 972-525-8181
Created by Grant Halliburton Foundation, the free Navigation Line is open Monday-Friday from 10 a.m. to 6 p.m. The helpline assists individuals of all ages in finding the appropriate mental health and addiction resources, including Telehealth options. The Navigation Line will remain open during the pandemic. Se habla Español.
Grant Halliburton Foundation’s Pandemic Resources Page
This page includes other mental health websites, helplines, information about the virus and articles on how to cope. It will be updated as the pandemic continues.