Adult journaling outdoors

OMICRON ANXIETY: 7 tips to help you manage it in a mindful way

Just when you thought you were safe from the Delta variant, another more contagious one shows up: Omicron. Now it’s made its way to North America, including the United States, where roughly 650,000 people test positive for it each day.

In many states, hospitalizations are surging, and it could be weeks before experts know whether Omicron will result in another mass death wave.

If these numbers make you anxious, you’re not alone. Fear, worry and stress are common themes right now, in the U.S. and elsewhere. Luckily, there are plenty of ways to stay safe and sane during this next stage of the pandemic. If you’re having difficulty managing your stress, some or all of the following seven tips might help.

Name your feelings


One of the best ways to soothe your anxiety is to call it out. Got worries? Name them. Feeling stressed? Preach it, friend. Maybe you feel fear, exhaustion, anger or even regret this time around. Whatever you’re experiencing during the Omicron surge, putting a name to it can help you feel more in control.

Identify triggers by tapping into physical sensations. How do your anxieties show up in your body? Perhaps you tense up while reading news headlines or experience fatigue when you’re feeling lonely or hopeless. Noticing how you embody these feelings will help you remain mindful of how you perceive and respond to the latest variant.

Engage in reliable self-care techniques


Woman knitting

Think back to your self-care routine during the first phase of the pandemic. Perhaps you took baths, learned how to give yourself a manicure and drank lots of tea. If these coping strategies alleviated your anxieties before, they likely will again. Incorporate them into your daily or weekly schedule to prioritize your physical and mental health.

Mindfulness techniques may also come in handy. Try a mind-body practice like Yoga, or perhaps meditation is more your thing. Other hobbies like knitting, writing, reading, dancing and playing instruments can be meditative as well, because they help you enter a flow state. Ultimately, this flow state will distract you from everything but the present moment.

Since most anxious thoughts are hypothetical, you’ll find peace—maybe even nirvana—while engaging in these and other similar activities.

Connect with loved ones


Another great way to ward off anxiety is to connect with loved ones. Whether you live alone or share a home with five other people, it’s important to connect with friends and family and talk about your feelings together. Perhaps you can even complete a few self-care activities together and keep each other accountable in your collective quest to prioritize mental health.

Spending time with other people will also remind you that you’re not alone in your feelings. Many of your loved ones are in the exact same boat, and simply knowing that can help you manage anxiety and gain some validation. The best of them will even give you a twinge of hope for a happy, healthy post-pandemic future.

Protect yourself with vaccines and PPE


Doing what you can to protect yourself from Omicron is a great way to manage any anxieties you might have about it, and the most effective way to maintain your health and safety is to get the COVID-19 vaccine and booster.

In fully vaccinated individuals, the booster is 90 percent effective in protecting against Omicron-associated hospitalizations. Even if you do catch Omicron while vaccinated, your symptoms will probably be less severe, which can relieve a lot of worry for some people.

Wearing more personal protective equipment can promote both physical and mental well-being, too, regardless of vaccination status. For instance, health officials have recommended donning an N95 or KN95 mask over single-layer cloth masks to further mitigate the spread. These respirators fit snugly and efficiently filter out at least 95 percent of airborne particles to help you breathe easier—in more ways than one.

Understand your Omicron protocol


What might happen if Omicron infected everyone in the world, including you? It’s easy to imagine the worst or spiral into a panic, but these responses will only heighten your anxiety levels. Instead, prepare yourself for the best—and worst—possible situations by reading up on various scenarios and creating your own Omicron protocol.

What will your children’s teachers do if there’s a surge at school? What will you do if they suddenly go virtual? What about your job? Are you prepared to work remotely and supervise kids at home?

Understanding your protocol and that of others is the best way to make backup plans so you feel ready for anything and less stressed about the what-ifs. Plus, you’ll be able to take immediate action, which can help you stay calm, even in a crisis.

Limit your media exposure


You know what they say. You are what you eat, and the same goes for your media consumption. If you only ever read negative news stories, you’ll inevitably develop some anxiety, regardless of whether those events you read about affect you directly. Try limiting your doom-scrolling to a few minutes each day, or perhaps to what is happening locally, to keep from getting overwhelmed or letting your imagination run wild.

All too often, people get caught up in a whirlwind of international news and drown in the multitude of discouraging headlines. While it’s important to maintain a global perspective, it’s equally crucial to prioritize goings-on in your surrounding environment. What are your local case counts? Is your job high-risk or low-risk? Make sure you’re responding to real, immediate threats, not something that’s happening across the pond.

Focus on personal growth


Adult journaling outdoors

Last, but certainly not least, resolve to focus on your own growth during this season of doubt and uncertainty. At this point, you’ve probably faced a few inner demons. After all, most people can only be alone for so long before their thoughts drive them mad. This time around, lockdowns and quarantine regulations might present more opportunities to unravel negative thought patterns and create a more enriching mental dialogue.

Instead of drowning your worries with alcohol or binge-worthy TV shows, try journaling or a similarly self-reflective activity. In doing so, you can use solitude constructively to develop wisdom and a meaningful life. Even in the midst of an Omicron surge, you can learn to not just cope with adversity, but transcend it. Perhaps you’ll even emerge with a greater sense of well-being than ever before.

Above all, practice kindness!


You just entered your third year of the pandemic, so cut yourself some slack. It’s completely normal to feel anxious. In fact, some anxiety is good because it incentivizes you to take precautions and prioritize personal safety. Figuring out how to manage unnecessary worry is the tricky part.

Of course, finding the most effective coping strategies might take some time. Experiment with different hobbies and habits to determine which ones work best for you. In the meantime, be patient with yourself and, above all, be kind. Kindness is contagious, and everyone could use a bit more of it these days.

Medical disclaimer: This page is for educational and informational purposes only and may not be construed as medical advice. The information is not intended to replace medical advice offered by physicians. Please refer to the full text of our medical disclaimer.

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