Since the onset of COVID-19, the wearing of masks has been the most hot topic within both the professional medical establishment and the general public. Most often it is a discussion about whether or not they are needed and to what extent or if at all. It seems that there are professionals on both sides of the argument that can make very good cases to the lists of do’s and don’ts based upon their learned opinions. We’ve heard them all by now. I have to say that I do believe that staying safe is paramount on everyones mind.
But, the one thing that I see is that for some, the wearing of a mask can be stressful. It is a real issue that has been somewhat overlooked. It’s now referred to as mask anxiety.
It brings about the same real characteristics associated with general anxiety. Such as increased hand sweating, shallow breathing, faintness, dizziness, heart palpitations, panic and tightness in the chest.
For those who may suffer from past trauma it can trigger old feelings of unease which can lead to hyperventilation and claustrophobia.
Autistic patients may have issues with sensory sensitivities that will cause them discomfort with any articles placed around their mouths and nose.
Anxiety patients who are already dealing with a higher degree of stress need a longer adjustment period to get used to wearing something around their face.
How To Deal With It
First of all, since CDC guidelines strongly suggest that everyone should be wearing a mask in certain public situations. Mask wearing is here to stay … for at least for a while.
I suggest if you are uneasy about wearing something around your mouth and nose to remember that doctors and medical personnel have been wearing masks for decades.
Also, I would suggest to try a few different types of cloth and surgical masks around the house and see which ones you like more. Keep it on a few minutes at a time and slowly increase it until you feel more comfortable. Then maybe leave it on while you work on a gardening project in your backyard. If you need to, take it off or pull it down and take a few good breaths before putting it back on. Train yourself for time.
Try deep breathing exercises and practice with a mask on for a few minutes. Then off for a few minutes.
I would be careful wearing something that could impair your breathing while doing something more strenuous like running or working out, as long as you are alone or at a safe distance from anyone.
By practicing a new discipline in a comfortable, familiar and safe surrounding will lead to a faster transition.
Try and get a good fitting mask for yourself. One that is easy to put on and remove. One that has proper room yet the right tight fit around the perimeter of the mouth and nose.
I also would recommend not getting too thick of a cloth one. Because it could hinder your breathing more than let’s say a surgical type.
Clean your cloth masks as needed and replace your surgical masks often or as required. Keeping your mask free of debris and sanitized makes it easier to function efficiently.
Stay in control. You are the one who can take it off whenever you feel the need. Take it slow.
Seeking Professional Help
Cognitive Behavioral Therapy (CBT) and neurofeedback are probably the two most common therapies used to successfully treat this type of anxiety without the use of anti-anxiety medication.
Knowing there are professional caregivers who are experienced in dealing with this newer type of anxiety should put you at ease. Sometimes just a few short visits can help get someone over the hump to recovery.
While it is true, our brains are remarkable in dealing with the endless tasks we place upon it from second to second, day upon day, over years. Never thinking about all the effort it takes in solving our most complex neurobiological issues often with ease. It is also true, that sometimes the most simplest of changes in our lives, like putting on a mask can invoke enough fear to render a finely tuned apparatus, inoperable.
Key Points
So remember to be kind and patient with one another through this lifestyle transition. Some people need extra time to make adjustments.
Practice safe social distancing when gathering with others.
Pick the right style mask that works for you and try it out slowly increasing the time you wear it at home first before going out.
Make sure you are breathing normally while wearing your mask.
Stay in control and take it slow.
Reach out and get help if you feel the need.
A balance brain is a better brain !