Therapist’s Guide to Reducing Anxiety, Building Routines, and Coping with Change

When a global crisis upends our lives, stress, fear, and uncertainty can feel overwhelming. In this episode, psychologist Dr. Anita Sands shares evidence-based strategies to help you manage pandemic anxiety, cope with social isolation, and find resilience in the “new normal.”

You’ll learn why limiting breaking news can protect your mental health, how to build routines that reduce stress, and ways to balance togetherness and alone time. Whether you’re living alone, parenting through the crisis, or simply exhausted by constant change, this conversation offers practical tools to manage anxiety and care for your mental health during difficult times.

Primary Topics Covered:

• Why the brain’s fight, flight, or freeze response is triggered during global crises
• The mental health impact of quarantine and isolation
• Why “media distancing” is as important as social distancing
• How to create a breaking news diet to reduce anxiety
• The role of flexible routines in providing structure and predictability
• Balancing togetherness and alone time for emotional well-being
• Practical tips like exercise, sunshine, and downtime to improve mental health
• Parenting strategies to help kids feel stable during disruption

Timestamps:

00:00 - Introduction to the episode
 01:43 - Why crises trigger fight, flight, or freeze responses
 03:28 - The mental health impact of isolation and quarantine
 04:22 - Anxiety from staying too informed about the news
 05:48 - Practicing “media distancing” and a breaking news diet
 07:26 - Why endless breaking news feels like a seatbelt alarm
 08:36 - Coping with uncertainty and constant change
 09:26 - Giving yourself time to adjust to the new normal
 10:20 - Building flexible and sustainable daily routines
 11:28 - Finding balance between togetherness and alone time
 12:05 - Exercise, sunshine, and outdoor time for stress relief
 12:45 - Parenting during the pandemic and following kids’ leads
 13:34 - Continuing conversation with Dr. Sands next week
 14:21 - Final reflections and community support

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