Anxiety Reduction: Feeling Uprooted Amidst a World of Change

                                     [I’m Anxious.]

I feel uprooted. I feel like the rug has been pulled from under me. I feel like I should panic, but I feel like everyone needs to stop panicking. I feel sad, then I feel guilty because others have it worse. I feel scared, but I don’t want to acknowledge that fear. I can’t fall asleep at night, then I either sleep in until 2 pm or I wake up overwhelmed with my own thoughts. And emails.

[CLASS 1] ZOOM lecture now posted on gauchospace!
[CLASS 2] read, respond ASAP: difficulties with ZOOM…
[SA ANNOUNCEMENTS] COVID-19 Response
[CLASS 1] ZOOM link: updated
[CLASS 3] syllabus update: READ THOROUGHLY!!!
[Henry T. Yang] COVID-19 Update

There’s so much to do, but also nothing to do. I should do my class work, but why should I when the days feel like they’re blurring together? I’ll just do it tomorrow. Or the next day. I’ll just go on Twitter.

            [Timeline] Coronavirus: Latest news and updates
            [COLLEGE FRIEND] ur stupid if you leave ur house during a pandemic…
            [VIRAL TWEET] this is a picture of my grocery store right now… 
[FRIEND FROM HOME] everyone chill lol ur stupid if ur still panicking…
            [CHRISSY TEIGAN] *animal crossing video*

Honestly though… I’m tired. I’m tired of ZOOM, of not seeing my friends, of not knowing how long this is going to last or what the future holds, of worrying about my basic needs, of being shamed every time I have to leave my house, of not being able to celebrate birthdays in person or go to events, of having no sense of stability or organization, and most of all, of worrying that this is what my post-grad life is going to be like. This is what my LIFE is going to be like. What am I going to do with my life? 

Woah.

Let’s slow down…

                Take a breath….
                            And show ourselves some self-compassion.

Over the past month and a half, my anxiety has been at an all-time high. It’s been really comfortable for me to fall back into unhealthier coping techniques, like spending hours scrolling through social media, not taking care of my needs, or completely isolating myself. While it’s okay to indulge in those types of behaviors occasionally, it’s important to take care of ourselves and do what we can to navigate our anxiety in a healthy way, especially during this unusual time. Here’s what’s been helpful for me so far!
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It’s Okay.
The main affirmation that I’ve been reminding myself is… it’s okay. Everything you’re feeling right now? It’s 100% okay. We as a society are experiencing a collective shock, and that can lead to feelings of fear, exhaustion, numbness, anger and irritability, lack of motivation, and more. It’s absolutely normal and healthy for us to experience a whirlwind of emotion, or to feel like we’re unable to process it all at once. (However, if you or someone you know is experiencing warning signs or thoughts of ending one’s life, please connect with CAPS or Student Mental Health Coordination Services, or call 911 in case of an emergency.)

Can I Be Kind to Myself? (Spoiler: Yes)
Try to acknowledge these feelings through the lens of an observer rather than a critic. For example, instead of judging yourself harshly with negative self-talk such as, “Why am I so unmotivated? I’m such a failure,” try the following:

1.  Acknowledge the emotion. Try not to judge it; just notice its presence. Bring awareness to the emotion.
2. Notice where you feel the emotion in your body. Do you feel tension in your chest? In your face? Is it difficult for you to bring attention to how your body feels? Notice these sensations objectively.
3. Feel the emotion! There’s a difference between dwelling on an emotion and healthily feeling your emotions to continue to grow and heal. If your body is telling you that it’s feeling something, it is so important to listen to it and honor it. Cry, journal, talk to a friend, do something creative, meditate, sit in nature, research the feeling, and/or call the 24/7 clinician hotline [(805) 893-4411]. Let your body and your heart release what needs to be released.

Therapy!!!
If accessible, I highly recommend therapy to anyone and everyone. I started therapy about a year and a half ago, and I can honestly say it was one of the best decisions I could have made for myself. I didn’t realize how much processing I still needed to do to heal from my past traumas, and through therapy I’ve been able to become more aware of my own patterns and learn about ways to navigate my anxiety. It also feels really comforting to know that I’m able to consistently see someone who will listen to me and support me! To learn more about on-campus and off-campus therapy options, visit caps.sa.ucsb.edu.

Thought Diffusion: Visual Metaphors to Help with Unwanted Thoughts
For those looking for techniques to help diffuse negative thoughts as they arise, I highly suggest trying the following:

1. Imagine putting the unwanted thought on a leaf and watching it gently drift away from you down a clear, flowing river. As it flows away, it also flows out of your mind.
2. If the current moment is not a good time for you to process your thought, imagine putting the thought in a box and setting it off to the side. Whenever you’re ready to feel it, unwrap the box.
3. Imagine that you are a mountain—sturdy, unmoving, strong. Imagine that the unwanted thoughts are clouds moving around the mountain. Although there may be chaos around it, the mountain remains firm and unaffected by the unpredictability of the clouds.

How Do I Find Resources???
Although it can feel like everything is on pause right now, most campus departments are still open! Here are a few options for those looking for some at-home self-care:

• UCSB Mental Health Peers. Okay, I’m biased… but check out our website (UCSBMHP.com) for self-help resources relating to the college experience!
• UCSB Shoreline. This is where you can find information about upcoming UCSB events.
• UCSB Student Wellbeing. If you or someone you know is looking for mental health-related resources but are unsure of where to start, check out this website to see which resource best suits your needs.
• Check your email! The Division of Student Affairs (which includes CAPS, CARE, RCSGD, etc.) has been sending weekly emails to update students on upcoming events and displaying messages from various departments on campus. I know that we’ve been getting COUNTLESS of emails, but this is a super helpful one for anyone looking for updated resources.

Remember, you are the master of your own mind. While there may be times where it feels like anxiety is uncontrollable, it is crucial to remember that we all have the ability to practice self-compassion and manage our thought patterns. You’re not alone in this! ☺

I hope that this blog post was helpful for y’all! Stay tuned for more blog posts by my lovely coworkers, and please follow @ucsbmentalhealthpeers for more mental health resources.

- Jasmine, Mental Health Peer