Anxiety therapist Madison: Still coping with Covid-19 and anxiety

This is an article that was modified from another article that I wrote in 2020 about anxiety during covid.

It is 2022. We are still dealing with Covid-19. If you are noticing the weight of it hitting you again you are not alone. We are at the two year mark, going on year 3. Your anxiety may be on the rise again as we head into another year. Here are some coping tips I offered in 2020 which are still applicable now. I have added in a few additional ones.

1. Exercise- exercise is important for physical and mental health. If you have an anxiety disorder exercise plays an essential role in managing anxiety. Exercise not only releases serotonin and endorphins to improve your mood but also can reduce activation in the amygdala which is the area of the brain that sends a distress signal to activate our fight, flight, freeze response. https://www.health.harvard.edu/staying-healthy/understanding-the-stress-response

2. Get outside- Time in the outdoors can be restorative. Having deficient levels of vitamin D can also be linked to depression and anxiety. https://www.unitypoint.org/livewell/article.aspx?id=ca7f4766-8ba8-43a2-bbe7-0ef9efab5c6d

3. Meditate- Meditation can improve focus, decrease anxiety, and help with emotion regulation among other benefits.

4. Keep a routine- our bodies thrive on routines. Routines can improve productivity, setting expectations and having some control.

5. Sleep- REM sleep can also play a role in decreasing activation in the amygdala. Setting up a sleep routine can signal to our body when it is time to go to sleep.

6. Social Support- these are hard times. While you many be social distancing from friends you do not need to isolate. Reaching out to friends can provide a sense of normalcy and a sense of belonging.

7. Manage your screen time- Between work, school and socializing online many of your are getting more screen time than you ever have before. Screen time can impact anxiety, sleep and overall well-being.

8. Focus on what you have control of- unfortunately with Covid-19 it may feel like there are many things that are out of your control. Focusing on these can lead to increased anxiety. Instead try focusing on what things are within your control. Make a plan for the things that are in your control, and let go of the things that are out of your control.

9. Stay present- Ask yourself what do I know in this moment instead of the what ifs.

10. Attitude of Gratitude- in the midst of all this chaos there is a lot to be grateful for. What do you feel grateful for? Write it down, say it out loud. Surround yourself with positive messages.

11. Be mindful when reading the news. Is it serving you? Are you finding out anything new? What does knowing this information do for you? How are you feeling when you read the news? Do you need a break?

12. It is okay if your comfort level changes- again, and again and again. Listen to your needs.

13. Get dressed for your day. Even if you are working from home. Even if you don’t have any meetings.

14. Weigh your risks. Everything has a risk when it comes to your physical and mental health. Calculate your risks versus what is important to you and then make your decision on what you are comfortable with.

15. Acceptance- you are living in a global pandemic. If you are having anxiety right now- accept that it is there. Acknowledge it, name it, allow yourself to notice how it feels- notice what sensations go with that feeling and allow them to be there.

    For more information on coping with anxiety during the pandemic or to set up a free 15-minute consultation email julie@kullcounselingmadison.com or 608.239.4807 to work with a therapist Madison.

What to expect at the miscarriage support group

I often get asked about the free monthly miscarriage support group so I thought I would take the opportunity to share a little Q & A about what you can expect if you are thinking about attending.

When and where does the group meet?

The group meets the first Thursday of every month from 5:30 p.m. to 6:45 p.m. at 720 Hill Street.

Why do I need to register and how do I register?

I do ask that everyone registers in advance. This lets me know how many I can expect so that we will have enough people to make a group. I know how hard it can be to get the courage to come in for a group and if we do not have more than one participant than we cannot hold a group that month. I also ask that you register so that I can send you a few questions to make sure that the group would be a good fit for you. You can register by emailing julie@kullcounselingmadison.com or calling 608.239.4807.

What is the purpose of the group?

The purpose of the group is to find support and connect with others that have been through a miscarriage.

What can I expect at the group?

You can expect a relaxed atmosphere and an inviting space. I usually start the discussion with a few reminders, an introduction and sometimes a quote or intention. I invite everyone to talk when they are ready to. It is not a requirement that you participate but I find that most people are ready to share when they come. I keep the group small so that is not overwhelming. You may not be in the exact same place as others but more than likely you will find that you have some things in common with the other participants. If the group happens to fall near a holiday or a due date we often discuss these and ideas on how to cope.

Is the group religion based?

No. Everyone is welcome. Everyone is also welcome to share their beliefs as it pertains to their loss. We respect that people have different beliefs.

How much does the group cost?

Nothing! This group is free of charge. I want everyone to be able to access it.

Who is appropriate for this group?

Anyone who has had a loss before the 20th week of pregnancy.

Can my partner come?

Yes partners are welcome.

What can I do if I have more questions?

If you have questions or would like to register please contact Julie at julie@kullcounselingmadison.com or 608-239-4807.

5 things no one tells you about a miscarriage

A miscarriage is defined as the loss of a pregnancy before 20 weeks. It is estimated that 1 in 5 women will have a miscarriage. While many women have a miscarriage, it still remains a taboo subject, and can be very isolating for a woman to go through. 

5 things no one tells you about a miscarriage:

1.  It is a major loss - Going through a miscarriage is a major loss; whether you were 4 weeks pregnant or 20 weeks pregnant. Every woman has a different reaction and experience with miscarriage, and needs time to process and grieve what they have gone through.

2. The physical process can last weeks, if not months - Some women will miscarry at home while others will require medical interventions. Miscarriages can last weeks before they are completed. Because hormones are in the body some woman can continue to experience pregnancy symptoms such as nausea and weight gain. Once a miscarriage has completed it can take months for a woman's body to acknowledge they are no longer pregnant.

3. The mental process can last longer - Miscarriages are tough to deal with and can make you feel alone. People will try their best to support you and help you through your miscarriage, but may not understand what you are experiencing. In addition many people do not feel comfortable discussing having a miscarriage, which can make it feel isolating when you are experiencing one.

4. Your partner's grief will be different than yours -  It can be difficult to understand how your spouse or significant other feels.  Everyone experiences grief differently. While your grief can be different it is still possible to support each other. Open communication is key in understanding your partners grief.

5. It's okay to want to try again - Medical providers have different recommendations on when you can start trying again. Some for medical reasons and others for emotional/mental readiness. No one can tell you when you will feel ready to try again. It is something that each person will have to assess for herself. 

Each person's experience with miscarriage is completely unique and there is no "right way" to process grief. Not every person that experiences a miscarriage will need extra support, but if you feel like you need support through a miscarriage please contact Kull Counseling, LLC at 608.239.4807 or julie@kullcounselingmadison.com.