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Strategies for coping with anxiety

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GALENA–Being cut off from social and sensory engagements, financial strain, getting food, family care obligations and having limited opportunities to interact with others can all lead to anxious, worried humans.

Dr. Jennifer Cilino-Folks, a clinical psychologist licensed in Illinois and Wisconsin, has some suggestions for those who may be struggling during this time of quarantines and social distancing as a result of the COVID-19 pandemic.

“If you’re showing symptoms, don’t go out,” she emphasized.

Try to limit fear and anxiety, Cilino-Folks said, by paying attention to what you can and cannot control.

As of now, there’s not a mandate to stay indoors, so Cilino-Folks suggests bundling up and going for a walk, taking the kids along as well.

“We want to make sure that we’re encouraging people who can to engage in physical activity,” she said, adding that increased stress and anxiety is known to deplete the immune system.

Maintaining a healthy diet is important as well, she added.

Cilino-Folks said that as far as sensory input goes, people should choose a source of information–social media, newspapers, television, radio–and decide when to turn it on and off. While it’s important to be aware of what is taking place and have up-to-date information, the constant stream of details, facts and data is often overwhelming.

“We need to be self-regulators,” said Cilino-Folks, who said that instead of constant information, it’s a good idea to set a time limit or regular intervals to check what is happening.

Cilino-Folks suggested that those who have internet access use YouTube relaxation videos and music to bring about a sense of calm.

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For those who seek a spiritual connection, a lot of religious services are being moved to online formats, meaning even when church services are cancelled, there are options for maintaining that sense of normalcy.

Cilino-Folks also suggested free apps such as Zoom, a video-conferencing app, and Marco Polo, which allows one to send videos and then the recipient to respond at his leisure.

Those are ways to stay in touch with family and friends to help fight off depression, isolation and boredom. Maintain those connections as much as possible.

Even though many places are closed to the public, Cilino-Folks noted that some public buildings have Wi-fi access that extends into the parking lot. The Galena Public Library is one such location and even though the library is closed, the sign on the door alerts patrons to the Wi-fi reach.

During times of heightened emotion, such as this, Cilino-Folks said many people will revert to their baseline, be it depression, anxiety, anger or another emotion. The loss of freedom and feelings of helplessness may increase those responses, especially in children.

It’s important to catch and be aware of those feelings before entering a super-heightened state, she said.

Turn the focus to gratitude and continue with a daily routine.

“What are you thankful for?” she asked. “What can you help with?”

If you are well, knock on an elderly neighbor’s door to check in, she said, adding her personal hope that this pandemic and the response brings the country together while encouraging people to care for one another.

Cilino-Folks encouraged people to check out the Centers for Disease Control website–cdc.gov–which offers a plethora of information. She said local hospital websites may have helpful information as well.

For those who need additional help, she said CONTACT of Northern Illinois offers a 24-hour crisis line at 815-233-4357 and the National Suicide Prevention hotline is 800-273-TALK (8255).