Thread by @RachelintheOC, In the space of the past 6 months, our lives have all [...]

In the space of the past 6 months, our lives have all changed in more ways than we could imagine, due to the Covid19 pandemic spreading across the globe.

Many of us, depending on where we live, are now wearing face coverings in an attempt to contain the spread

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Tonight’s chat is focusing on the practicalities of wearing a face mask as a survivor; this is NOT a debate on the efficacy of face masks.

Many survivors of sexual abuse experience issues with breathing – breath-holding, rapid breathing,

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and shallow breathing, all related to anxiety/PTSD.

Wearing a face mask can impact us in a variety of ways, which we hope to explore tonight, in addition to talking about coping strategies.

Wearing a face mask can make us feel like we are being smothered.

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People will remind us of the science – even those with asthma and breathing issues are able to take in adequate levels of oxygen in a face mask.

This has been scientifically proven.

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Even so, we may still struggle to breathe in a face mask as our brain is sending our body distress signals when it jumps into panic mode.

When we try to take on a deep breath, many masks, depending on the material they are made from,

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may actually be sucked inwards, further increasing our feelings of breathing being obstructed, which will increase anxiety further.

As well, being out and seeing others masked up may cause distress too, either consciously or subconsciously.

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Let’s face it, until Covid19, mask-wearing was often correlated to criminal activity (or illness).

Being unable to see people’s whole face makes reading facial expressions more challenging, which can add to the stress.

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If we don’t need to leave the house, face masks are not an issue, however, most of us will need to go out at some point, so how do we manage to cope?

Practice can help.

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Wearing your mask at home, experimenting with different styles & fabrics while increasing our levels of tolerance in a controlled, safe environment can help us acclimatize.

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Making sure we are not alone can provide some distraction – taking a loved one, or even a child, can give us a focus so we are not just fixated on the mask.

Controlling the period of time – if we need to go to a store, is there a less-busy period?

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Can we make sure we can get what we need and get out quickly?

Going out when we feel resilient. This is not always possible, but where we can, venturing out when we feel prepared, and feel calm can very much affect the success of the trip.

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Put the facemask on at the last minute – if you only need to wear it in public, leave it off until absolutely necessary and remove it as soon as you can.

Placing a few drops of aromatherapy oils on the outside of the mask can give a subtle scent

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that can be calming while you are wearing it.

If you have a reusable mask, wash it frequently in your regular detergent so that the smell will be familiar to you.

Using your self-soothing strategies can help – mantras, calming music, Rescue Remedy –

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whatever your “go-to” strategies are, use them when you need to.

Letting others know that you struggle can really help – no one wants you passing out with lightheadedness.

Do what you need to do. YOU matter.

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How can I cope with face mask anxiety?

Focus on your breathing

Breathing exercises can help you to trick your body into a state of relaxation when you are feeling stressed or overwhelmed.

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Psychotherapist Anne-Marie Alger from Counselling Directory shares five common breathing exercises that you can try right now to help you manage physiological sensations and emotional feelings of anxiety, find your focus, and relax.

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“Positive affirmation and deep breathing. This technique is easy to achieve in 60 seconds. It uses deep breathing and a positive affirmation to aid relaxation and reduce anxiety within the mind and body.” Anne-Marie explains.

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“Choose your own affirmation to use such as ‘I am at peace’, ‘I am relaxed’ or ‘I am in control.’ Take a few slow, deep breaths. As you breathe in, quietly say the first part of your affirmation to yourself. Pause for three seconds.

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As you breathe out, quietly say the second part of your affirmation. Repeat this cycle three times, and gradually relax your body, releasing tension.”

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As with many skills, breathing techniques can take some practice to allow you to most effectively see the benefits of them, so keep trying. Find out more about affirmations and how they can help you every day.

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Increase your knowledge and exposure to decrease your fear

The better we understand something, the less mystery surrounds it. By removing that sense of the unknown, it can help to lessen our fear and anxiety.

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As explained by the Mental Health Foundation, when we begin to avoid situations or things that scare us, we aren’t able to experience situations where things aren’t as bad (or scary) as we expect them to be.

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This means we miss opportunities to work out how we can manage our fears and anxiety. Over time, this can lead to unhealthy patterns, and can even worsen how we feel about something.

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Keeping a record of how you are feeling, and any specific instances which have triggered feelings of greater (or lesser) anxiety can help you to track any specific causes.

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Talk it through with someone

Whether that’s someone you are close to and care about, or it’s an outsider who can help you subjectively work through your worries and fears, speaking about your anxiety can help you to overcome it.

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Working with a qualified therapist or counselor can help you to assess how you are feeling, recognize any symptoms, and find ways you can reduce these.

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