Tackle your lockdown anxiety
As South Africa moves into the third week of the eased level three lockdown, many people are still experiencing heightened forms of anxiety, for varying reasons. The various challenges lockdown brings have psychological effects as well.
“The biggest psychological issues we currently see are uncertainty and a lack of time perspective,” said Prof Ankébe Kruger, a counselling psychologist and sports psychologist lecturer at North-West University (NWU).
Kruger spoke during a “Defusing Anxiety” webinar hosted by the North-West University’s Centre for Health and Human Performance (CHHP).
There are often negative connotations associated with anxiety, as one can experience both physical and psychological symptoms. The symptoms one experiences vary depending on the spectrum of anxiety one experiences.
Kruger said that when experiencing a severe form of anxiety, like a panic attack, people experience symptoms such as increased heart rate; feeling weak or faint; feeling sweaty or having chills; breathing difficulties; feeling a loss of control and chest pains.
“With general anxiety, the symptoms are difficulty concentrating, irritability, muscle tension, restlessness, sweating, headaches, unrealistic view of problems, as well as excessive, ongoing worry and tension,” she said.
Bianca van Eeden (21), a former BA Communication student, said that she was diagnosed with anxiety when she was in grade 10.
“The worst is when you are experiencing a panic attack, but my general symptoms are increased heart rate, breathing difficulty, shaking, upset stomach, and I get very emotional,” she said.
Van Eeden currently studies make-up design and styling technology at Face to Face Potchefstroom, and continues her academics remotely from her parent’s home in Lichtenburg.
“The only anxiety I experience during the Covid-19 pandemic is that I stress a lot about my parents and their health, as I am afraid they will get sick,” she added.
René Pretorius (22), a former BCom Communication and Tourism student, said, “I was diagnosed last year with generalised anxiety. When I have an anxiety attack my throat closes up, and I can’t breathe, it feels as though someone is strangling me, I shake, I cry terribly, and I get terrible chest pain, and it feels as though someone is standing on my chest. But since I have generalised anxiety, meaning I have it every day and it does not go away, it influences my body physically since my back goes into spasms.”
Pretorius added that Covid-19 has influenced her anxiety quite badly, “I have had days where I didn’t want to get out of my bed, so bad that my mother bought me a diffuser to help me destress. I cannot sleep, as it is a very stressful period because my dad works abroad and he cannot return to work.”
During the webinar, Kruger advised students to instead think of anxiety as a smoke alarm.
“When the alarm goes off, it does not necessarily mean that there is an immediate danger or that something terrible is going to happen. It merely means that something is not right, and we should go and have a look,” she said.
“We want to experience some kind of anxiety since it is keeping us safe and from harm, but it becomes a problem when it is exaggerated or when you experience anxiety when there is no need to worry or to be afraid,” she added.
Karen Pretorius, a counselling psychologist at Thuso on the NWU’s Potchefstroom Campus, provided students with tips to manage their stress, worry and anxiety. These include writing down how you feel as it helps to express your feelings. Another technique is a breathing exercise in which you take a deep breath through your nose and keep it in for 2-3 seconds, and then exhale through your mouth for 2-3 seconds – repeat this process five times.
Van Eeden said she breathes slowly and listens to classical, pop or indie music if anxiety strikes.
“I also paint and draw, as well as spend time with friends, family and my pets. I have a lot of dogs, and they really help me with my anxiety,” she said.
Pretorius said she tries to go for a 5km walk every second day and on the days that she does not go, she stretches for 30 minutes to keep the spasms out of her back.
“If things are getting too much or I do not feel good, like with conflict, I will take myself completely out of the situation and go to my room and try and calm myself before I go back to the situation,” she added.
In the “Defusing Anxiety” webinar that was developed by Prof Pieter Kruger, director of the NWU’s CHHP in collaboration with international colleagues, the following functional behaviour tips were given to help students to remain productive and positive while studying and working from home:
1. Create a routine (getting up, eating, working, relaxing)
2. Get dressed
3. Build-in physical exercise/movement
4. Eat healthily; minimise alcohol intake; drink enough water
5. Do one creative/brain stimulation activity per day
6. Read something interesting that is not Covid-19 related
7. Avoid reading about Covid-19 more than once a day
8. Physical isolation is not self-isolation
9. Set some realistic goals
10. When and where appropriate go outside
11. Have a clear schedule, boundaries and working hours
12. Work in 20-minutes uninterrupted blocks
13. Take timely breaks
14. If possible keep your workspace apart from your living space and bedroom
The CHHP advises students not to try and implement all the aspects above at once, but instead to initially pick just two aspects that can make a big difference and try to implement them for 21 days.