Managing the fear

Reading troubling news stories during these scary times can result in feelings of anxiety and depression. For thirty years, I have been forced to learn how to deal with anxiety and depression to successfully manage bipolar disorder. My illness often starts with a small worry that grows in size to where it completely dominates my thinking and begins to hijack my brain. I’ve learned how to keep big worries small. These six techniques have been most helpful to me:

1. Exercise. There is no better way to calm a brain that exercising.

2. Go outside: Going outside for even 20 minutes helps broaden perspective.

3. Be aware of the internal voice. When a troubling thought hits, recognize it and let it go.

4. Gratitude: Gratitude lights up the areas of the brain involved with depression. Find three very specific things to be grateful for every day.

5. Focus on the here and now.

6. Reach out and connect to others (while maintaining social distance).

Emalee Gillis

Spokane