Managing Anxiety During Self-Isolation

As we move into Philadelphia’s 2nd week of self-isolation, it’s normal to feel anxious. Information about COVD-19 is continually updating, normal routines have been shifted, and in-person social support systems have been disrupted. It’s hard to know what to expect right now, or how to feel in control. Given these circumstances, anxiety is a completely appropriate response. However, it is possible to take a few simple steps to minimize your anxiety. Here are some habits you can establish while in self-isolation:

Take time away from social media and news.

Set aside 1 hour, twice a day, where you will take a break from social media and COVID-19 related information. Due to the continually shifting information available around rates of infection; city, state and even federal policies; it is easier than ever to stay glued to your news sources. Make sure to take a break! Constantly trying to take in new (and stressful) information can trigger fight/flight/freeze response. Scheduling two separate hours to take a break gives your brain time to recharge, rest and integrate new information. Turn off the news notifications on your phone. Watch a movie, take a walk, or whatever else you can think of to spend time away from the news. If you are spending this hour with a friend, make it a Corona-free conversation hour. Even better, add an additional 2 hours to bookend your day. Give yourself an hour at the beginning and end of each day to take a break, and slow your brain, and get ready to wake up/fall asleep.

2. Practice mindfulness.

In situations where you have incomplete information, mindfulness is a great tool for reducing stress. Mindfulness exercises help decrease anxiety because they interrupt the negative feedback loop between your pulse, respiratory rate and stress-hormone production. Mindfulness exercises allow you to intentionally slow down your heart and respiratory rate, which in turn send signals to your brain to stop producing adrenaline. Take a few deep breaths, or use these more in depth exercises: Color Breathing Technique or I See/I Hear/I Feel. Use mindfulness to bookend your day, setting intention and making space for calmness.

3. Go back to the basics.

Make sure you are taking care of your basic biological needs. Prioritize a regular sleep schedule. Take a shower. Brush your teeth. Eat regularly. Drink water. Exercise. We call these “the basics” for a reason: skipping them throws your body out of sync, and will impact your mood; increasing crankiness, anxiety and even your ability to manage big feelings. During times of change and uncertainty, it can be easy to neglect these basic needs. Make sure you don’t!

4. Create a routine.

Anxiety thrives on unpredictability. Creating a routine can minimize it. Try to get up at the same time every day. If you are working from home, make sure to delineate hours when you are *not* working from home. Try “commuting” by adding a walk around the block before you start and when you end for the day. Have a standing “lunch hour” where you video chat with one person or a rotating cadre. As you are “going back to basics”, try to incorporate them into your day at regular times.

It is normal to feel anxious because of the uncertainty caused by COVID-19. It is normal to feel anxious during self-isolation. However, if you find yourself having panic attacks, or otherwise unable to manage these feelings, consider making an appointment with a therapist. We are still accepting new clients, and are providing sessions via our HPPA-compliant video app. Lastly, if your anxious feelings are because you are unsure how to stay housed and safe during the COVID-19 crisis, you can look at our list of resources here.

You can self schedule an in-person or virtual therapy session at the Center for Growth by calling (215) 922- LOVE (5683) x 100.

Our Guarantee: If after your first session you are not sold that you are working with the right therapist, do not hesitate to call our intake line at 215 922 5683 x 100 or Alex at (267) 324-9564 and ask to be rescheduled with another therapist. The choice of how you want to proceed is yours. Our only goal is to support you in becoming the best you possible.

For your convenience, we have brick and mortar offices and work with clients virtually in Connecticut, Delaware, Florida, New Jersey, New Mexico, Pennsylvania, and Virginia.

Physical Therapy Office Locations:

Ocean City Therapy Office 360 West Ave, Floor 1, Ocean City, NJ 08226
Mechanicsville Therapy Office 9044 Mann Drive, Mechanicsville Virginia, 23116
Society Hill Therapy Office 233 S. 6th Street, C-33, Philadelphia PA 19106
Art Museum / Fairmount Therapy Office 2401 Pennsylvania Ave, Suite 1a2, Philadelphia PA 19130
Providence Therapy Office 173 Waterman St. Providence, RI 02906
Fayetteville Therapy Office 101 Devant Street #606, Fayetteville GA 30214
Santa Fe Therapy Office, 2204 B Brothers Road, Santa Fe, New Mexico, 87505
Telemedicine Therapy Locations: We have therapists who are licensed to work in Connecticut, Delaware, Florida, Georgia, New Jersey, New Mexico, Pennsylvania and Virginia and Pennsylvania

Therapy Services Offered in Fayetteville, Ocean City, Mechanicsville, Philadelphia, Providence, Santa Fe:

Individual Counseling and therapy
Couples Counseling and marriage counseling
Teen Therapy and Adolescent Therapy and tweens and child counseling
Family Therapy and multi-generational counseling
Art Therapy and Counseling no art skills needed
ADHD Therapy and ADD, Dyslexia, Autism, Tourettes counseling
Anxiety, Panic, OCD Therapy and worry and fear support
Breaking the cycle of Codependency and being your own person
Overcoming Chronic Illness and Chronic Pain .
Depression Therapy and sadness, gloom, and upset support
Functional Neurological Disorder (FND) Therapy is a particular style of therapy designed for people with problems affecting their nervous system, how the brain and body send and receive signals.
Grief Therapy and loss, End of A Relationship, rejections, pregnancy and loss and therapy
Mindfulness Based Therapy and spirituality based therapy
Narcissistic Abuse Recovery child of, parent of, spouse of, sibling of a narcissist.
Sex Therapy and sexual function & dysfunction, sex addiction, sexual orientation and gender identity support
Shame and Blame
Trauma Therapy both emotional and sexual abuse, complex trauma, PTSD counseling
Divorce support
Affairs, Infidelity, Unfaithful, Cheating counseling
Parenting therapy
Personality disorder treatments Narcissist, Borderline, Histrionic
Anger Management Therapy
Setting Boundaries and identifying ones own Core Beliefs

Just name some of the Mental Health issues that we work with. Our goal is to help you Change and Achieve Your Dreams

Managing Anxiety During Self-Isolation

Posts by Shannon Tolliver

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