Uncertain Times Managing Anxiety in the Context of

Uncertain Times: Managing Anxiety in the Context of Covid 19 Florence A. Ochanda MA Counselling Psychology

Webinar: Uncertain times: Managing Anxiety Introduction Understanding uncertainty Features and impact of uncertainty Understanding how uncertainty fuels anxiety

Understanding anxiety, types of anxiety, signs of anxiety Flight/freeze and anxiety Managing anxiety Call for action

What has triggered the uncertainty? The crisis has come as a result of a pandemic, which is a largescale outbreak of infectious diseases.

Cont. … It greatly increase morbidity and mortality 3. 4% over a wide geographic area and cause significant economic, social and political disruptions.

Cont. …. . Crisis : is any event that is expected to lead to, an unstable and dangerous situation affecting an individual, group, or whole organizations

Features of uncertainty Specific threats are identified There is a sense of loss of control

Cont. …. Pressure builds over time Routine business becomes increasingly difficult

Impacts Significant increase in morbidity and mortality and have disproportionately higher mortality impacts on (Low Middle Income) LMIC’S

Pandemics cause economic damage and long term negative shocks to the economy

Cont. …. . Individual behavioral changes, e. g. fear, induced eversion to workplaces and public places; economic growth impacted negatively

Cont. …. Social and economic disruptions.

Intolerance to Uncertainty Downsides of the phenomenon of human consciousness is the ability to worry about the future.

Cont. …. As a rule humus prefer certainty……what uncertainties are you facing at this particular moment and what is that doing to you? ?

How well can you tolerate uncertainty?

How uncertainty fuels Anxiety A higher level of intolerance of uncertainty, is a “cognitive vulnerability, ” high IU to several anxiety disorders as well as (less strongly) to eating disorders and depression (Dugas, 1994)

Cognitive vulnerability A set of beliefs or attitudes thought to make a person vulnerable to emotional disorders.

Cont. …. . People who are vulnerable may experience feelings of anxiety, fear, and apprehension due to the risk they are experiencing.

Cont. …. . not knowing what to do, not knowing what’s going to happen, not knowing what other people are thinking and feeling— breed anxiety in anyone, depending on how well they’re able to tolerate uncertainty.

What is Anxiety ? ‘’Feeling of apprehension caused by anticipation of danger.

Cont. …. ‘’Anxiety is an emotional state commonly caused by perception of real or perceived danger that threatens the security of an individual. It allows a person to prepare for or react to environmental changes”.

Cont. …. . Anxiety is a normal emotion under circumstances of threat and is thought to be part of the evolutionary “flight or flight” reaction of survival………

Stress Response What will you do? Fight ! Flight ! Freeze !

The brain

Amygdala: Command Center The amygdala is one of two almond-shaped masses of nuclei located deep in the temporal lobe, that among other functions, is involved in the fear circuit in your brain. This structure is responsible for the fight-or-flight response that causes you to respond to threats.

What Happens During the Fight-or -Flight Response. In response to acute stress, the body's sympathetic nervous system is activated due to the sudden release of hormones. .

Cont…. In the face of something frightening, your heartbeat quickened, you begin breathing faster, and your entire body becomes tense and ready to take action. . .

Your body's fight-flight-freeze response is triggered by psychological fears. It's a built-in defense mechanism that causes physiological changes, like rapid heart rate and reduced perception of pain. This enables you to quickly protect yourself from a perceived threat.

Other signs of an Anxiety Attack Feelings of danger Nervousness or restlessness Rapid heart rate Sweating Trembling Chills Tiredness or weakness Gastrointestinal problems Difficulty focusing Hyperventilation.

Cont. …… All anxiety disorders have two components; fear: panic, phobia Worry: Anxious misery, apprehension, expectations, obsessions

6 Strategies for Coping with Anxiety Tip 1: Understand the roots of your anxiety is essential is the first step to moving away from the crippling effects of your life.

Tip 2: Identify and manage your triggers: Stress - Uncertainty Traumas Personality traits: (e. g. perfectionists, introverts, timid, low self esteem, want to control everything) Chronic illness Pre existing Mental illness

CBT Worksheets

Tip 3: Question your thought Patterns Tip 3: Negative thoughts can take root in your mind and distort the severity of the situation.

Writing down your thoughts Tip 4: Writing down what's making you anxious gets it out of your head and can make it less daunting.

Keep your body and mind healthy Tip 5: Exercising regularly, eating balanced meals, getting enough sleep, and staying connected to people who care about you are great ways to stave off anxiety symptoms.

Tip 6: Assess and develop our schemas Ruminating - (stop fighting the event, cope positively, develop resiliency) Grow out the experience

Tips for Managing Focus on controlling those things that are under your control Challenge your need for certainty.

Cont. …. . Learn to better tolerate, even embrace, the inevitable uncertainty of life. Reduce your anxiety and stress levels.

If you notice the quick tips have not been working you may seek considering seeing a professional for help. A safe and confidential service is available through SMUC or any other practitioner.

Call to Action According to WHO, the burden of mental disorders continues to grow with significant impacts on health and major social, human rights and economic consequences in all countries of the world. Effective strategies for preventing mental disorders are available

Cont. …. . Effective treatments for mental disorders and ways to alleviate the suffering caused by them exist. Providing treatment and social support is key towards managing mental health disorders.