Conquer Mask Anxiety
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Masks & Anxiety
As we learn that a significant portion of community-based transmission of COVID-19 is through asymptomatic individuals, the CDC has recommended wearing cloth face coverings in public settings. For people with anxiety, panic and trauma-related disorders, wearing something tight around the mouth and nose can heighten panic symptoms or trigger a trauma response. Here are some suggestions to try so that wearing a face covering feels tolerable:
Explore various masks options (different fabrics and styles, looser fit) and use what feels most comfortable
Gradually build up tolerance to the amount of time you expect to have to wear the mask by wearing at home for increasing intervals
Counter anxious thoughts with a reframing and reassuring mantra such as “I may feel like I can’t breathe but I know that I can,” “This will get better with time,” “I want to wear this mask to protect myself and others,” “I am safe,” “This is just a piece of cloth” and “I can take it off quickly and easily”
Practice diaphragmatic or belly breathing, breathing in slowly through your nose while the belly expands and out slowly through pursed lips while the belly moves inward.
Practice mindfulness, paying attention to what is really occurring in the present rather than on thoughts and worries
Try aromatherapy by placing dab of essential oil such as lavender inside mask, using an essential oil patch or scented lip balm
Consider a face shield as an alternative to face coverings
Remember that wearing a face covering is just one of several precautions that reduce risk of transmission. Frequent hand hygiene, social distancing, disinfecting frequently-touched surfaces and covering coughs/sneezes are also important strategies. Work with your employer, family, friends, therapist and mental health provider to find ways that you can be best supported during this time. Thank you for confronting this challenge and doing your part to keep everyone safe!