Outline of Discussion: I. What is anxiety? • Definition of anxiety • How mental health is affected by COVID-19 II. What are the symptoms of anxiety? III. How can I cope with my anxiety? • Anxiety reduction strategies IV. When do I need professional help? V. Q&A Speaker: Misha Ileine Balajadia, RPm, RPsy

1. Understanding Anxiety in
the time of COVID-19
Misha Ileine P. Balajadia, RPm, RPsy
Clinical Psychologist, Prescription Psychiatrists and Psychologists

2. Contents
2
Understanding anxiety
How can I cope with anxiety? When do I need
to seek professional help?
Coping with anxiety
What is anxiety? What are the symptoms?
What are the impacts of COVID-19 on our
mental health?
Q&A
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2
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3. What is
Anxiety?
It is a negative mood state
characterized by bodily
symptoms of physical tension
and by apprehension about the
future.
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Anxiety is the anticipation of
future threat.

4. Negative Moods
• Feeling sad or hopeless
• Feeling restless
• Feeling overwhelmed
• Irritability
• Agitation
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5. Apprehension
about the Future
• Apprehensive expectations about
the future
• Feeling nervous or fearful about an
impending threat
• Over-worrying or overthinking
• Difficulty with concentration
• Difficulty with task completion
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6. Bodily Symptoms of
Physical Tension
• Increase in heart rate
• Hyperventilation
• Sweating
• Trembling
• Feeling weak or tired
• Digestive problems
• Headaches and other body pains
• Difficulty sleeping
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7. ANXIETY
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Negative Mood
State
• Feeling sad or hopeless
• Feeling restless
• Feeling overwhelmed
• Irritability
• Agitation
Apprehensive
Thoughts about the
Future
• Apprehensive
expectations about the
future
• Feeling nervous or
fearful about an
impending threat
• Over-worrying or
overthinking
• Difficulty with
concentration
• Difficulty with task
completion
Bodily Symptoms
• Increase in heart rate
• Hyperventilation
• Sweating
• Trembling
• Feeling weak or tired
• Digestive problems
• Headaches and other
body pains
• Difficulty sleeping

8. What are the impacts of COVID-
19 on our mental health?
“The coronavirus pandemic is an
epidemiological and psychological
crisis. The enormity of living in
isolation, changes in our daily lives,
job loss, financial hardship and
grief over the death of loved ones
has the potential to affect the
mental health and well-being of
many.”
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American Psychological Association, 2020. Psychological impact of COVID-19.
Retrieved from: https://www.apa.org/topics/covid-19/psychological-impact

9. • Fear and worry about your own health and
the health of your loved ones.
• Changes in sleep or eating patterns.
• Difficulty sleeping or concentrating.
• Worsening of chronic health problems.
• Worsening of mental health conditions.
• Increased use of alcohol, tobacco, or other
drugs.
Stress during an infectious disease
outbreak can include:
Centers for Disease Control and Prevention, 2020. Coronavirus Disease 2019: Coping with Stress. Retrieved from: https://www.cdc.gov/coronavirus/2019-
ncov/daily-life-coping/managing-stress-anxiety.html

10. Common reactions to COVID-19
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• Concern about protecting
oneself from the virus
because they are at higher
risk of serious illness.
• Concern that regular
medical care or
community services may
be disrupted due to facility
closures or reductions in
services and public
transport closure.
• Increased levels of
distress if they:
o Have mental health
concerns before the
outbreak, such as
depression.
o Live in lower-income
households or have
language barriers.
o Experience stigma because
of age, race or ethnicity,
disability, or perceived
likelihood of spreading
COVID-19.
Centers for Disease Control and Prevention, 2020. Coronavirus Disease 2019: Coping with Stress. Retrieved from: https://www.cdc.gov/coronavirus/2019-
ncov/daily-life-coping/managing-stress-anxiety.html
• Feeling socially
isolated, especially if
they live alone or are
in a community setting
that is not allowing
visitors because of the
outbreak.
• Guilt if loved ones
help them with
activities of daily living.

11. 11
Practical Tips to Reduce Anxiety
How can I cope with anxiety?

12. Maintain a healthy
balance of information
Stay informed but constrict your exposure to
the news and social media. Misinformation
and excessive negativity can fuel anxiety.
Stick to credible sources and limit your media
consumption to a healthy amount.

13. Focus on things you
can control
When you feel anxious, shift your focus on
things within your control and take practical
steps you can take to protect yourself and
your community.

14. Take care of your body
Eating a balanced diet, exercising at home,
getting plenty of sleep, and doing meditation
exercises are key strategies to manage your
stress and anxiety. Maintain a daily routine
with regular self-care activities.

15. Stay connected with
your social support
system
Keep close with family and friends even while
practicing social distancing. Consider
scheduling regular online chats with people
you trust for emotional support to feel less
lonely and isolated.

16. Explore self-
management strategies
Mindfulness activities, relaxation exercises,
grounding techniques, and meditation are
helpful self-management strategies to manage
low mood, stress, and anxiety.

17. Examples of Self-Management Strategies
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Positive Distractions
Watching movies, reading a book,
listening to music, or cooking your
favorite meals can block worries
and alleviate negative moods.
Journal Writing
Writing down your worries can help
you reframe your thoughts from
nonproductive worries into action-
focused solutions.
Mind Dumping
Clear your mind by imagining yourself
figuratively taking out the clutter and
dumping them on a sheet of paper.
Worry Time
Twice a day, set aside 10 minutes
exclusively for worry time.
Breathing Exercises
Having anxiety can sometimes leave
your feeling breathless. However,
breathing exercises can alleviate
symptoms, put your body in a
relaxed state, and help make you
feel better over-all.
Grounding
Techniques
When anxiety gets overwhelming,
grounding techniques help
separate your mind from the
distress, ground your senses, and
return your attention to the here-
and-now.

18. Doing What Matters
in Times of Stress:
An Illustrated Guide
A stress management guide for
coping with adversity by the
World Health Organization
Coronavirus
Anxiety Workbook
A tool to help build resilience
during difficult times by The
Wellness Society
Safe & Sane
A Coping Skills Workbook for
when you're Stuck at Home
due to COVID-19 by
Restoration Therapy
Services
Sleep Guidelines
During the COVID-
19 Pandemic
by the National Sleep
Foundation
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Online
Resources to
Help Manage
Anxiety during
the Covid-19
Pandemic

19. What is the difference between normative anxiety
and anxiety disorder?
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Normative Anxiety
• Worries associated with stressful events
• Realistic fear of a threatening situation
• Triggered by a specific stressor
• Sweating or increased heart rate in
anticipation of a stressful event
• Difficulty sleeping before or after a
stressful event
Anxiety Disorder
• Persistent excessive anxiety
• Intense or disproportionate psychological
response
• Uncontrollable and emotionally
distressful
• Interferes with day-to-day social,
occupational, and other important areas
of functioning
• Physical and behavioral symptoms of
distress, such as bodily tensions and
sleep problems

20. • Excessive worrying is interfering with
your work, relationships, and other areas
in your life
• Your anxiety is emotionally upsetting and
is uncontrollable
• You feel depressed or have other mental
health concerns along with the anxiety
• You experience physical symptoms
associated with the anxiety
• You experience suicidal thoughts and
behaviors – in such case, seek
emergency treatment immediately
When to seek professional help
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See a mental health professional if:

21. Everyone has different
ways of coping in a
crisis -- and that’s
okay.
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If you feel that you’re lagging behind
everyone else, take it easy, breathe
deeply, and just keep doing the best
you can.
What’s important is you find
coping strategies that are
healthy and most helpful for
you.
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22. Q&A
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Our clinicians and services are
available online, including:
- Out-patient mental health services
- Providing prescriptions and refills
online
- Couples therapy and talk therapy
- Corporate mental health programs
Patients require an internet connection and a
mobile phone or computer with a microphone
Contact Us
Email:
clinic@prescriptionpsychiatrists.com.ph
corporate@prescriptionpsychiatrists.com.ph
Mobile:
0908 669 0517
0977 795 3097
Website:
https://www.prescriptionpsychiatrists.com.ph/