A N X I E T YG U I D E

D O C T O R T A Z . C OM

M A N A G I N G S T R E S S I N A G L O B A L P A N D E M I C

I N T R O D U C T I O N

Anxiety was already the number one mental

health illness- and with recent events this

number has surely skyrocketed .

Much of the world is experiencing a high level of

stress . When we perceive something as stressful ,

our perception of it creates the same

physiological response in our body whether that

thing is real or not (1). And stress can manifest in

many forms–anxiety , depression , or just a general

sense of worry and unease .

Regardless , it ’s no way to live , and can quickly

unravel even the healthiest person ’s wellbeing .A

global pandemic , with its seemingly infinite

unknowns , can quickly cause our mental health to

take a sharp downward spiral .

But what are we actually afraid of? Is it the

pandemic itself? Or is there something more

complex beneath the surface?

D O C T O R T A Z . C OM

S I G N S & S Y M P T O M S

REPETITIVE THOUGHTS TROUBLE SLEEPING

HEART PALPITATIONS GUT ISSUES/ IBS

BRAIN FOG ADHD

CRYING SPELLS ISOLATION/ WITHDRAWAL

Y O U R C H E M I S T R Y :

M E D I C A L R E A S O N S

F O R A N X I E T Y

LOW MAGNESIUM

LOW PROGESTERONE

D O C T O R T A Z . C OM

THYROID INSTABILITY

TESTOSTERONE IMBALANCE

HIGH OR LOW ESTROGEN

EXCESSIVE SUGAR- MORE

THAN 40 GRAMS PER DAY

FOOD ALLERGIES ,

INTOLERANCES- GLUTEN ,

DAIRY OR SOY AS EXAMPLES

EXCESSIVE CAFFEINE- MORE

THAN 2 SERVINGS PER DAY

ALCOHOL -  MORE THAN 4

DRINKS PER WEEK

Food

Medications or supplements

Activities (crafts , coloring , etc .)

Personal items (pads , bandaids , shampoo , toiletries)

Household items like dishwasher soap , laundry

detergent

Pet supplies

Much of our COVID-19 pandemic anxiety does come

from the need to prepare for the worst , and this can

feel pretty paralyzing . We ’re not facing a mandated

quarantine or a curfew , but to minimize your outings ,

it ’s best to have a couple of weeks of supplies on

hand .  

If you haven ’t done this yet , simply start now . You

have plenty of time , there are plenty of groceries , and

still plenty of toilet paper . Get a friend to go with you ,

or help hold you accountable for at least developing a

small , manageable plan .

Think about what you or your family will need for:

D O C T O R T A Z . C OM

B U I L D Y O U R A N X I E T Y

T O O L B O X

W H A T Y O U C A N D O

Take Sleep Savior before bed

Move phone/ electronics out of room

Meditation- toe tapping , repeat an

affirmation to yourself

Cool room temp

D O C T O R T A Z . C OM

M I N D & B O D Y

S T R A T E G I E S

SLEEP

Journaling

Prayer

Meditation 

Chamomile , holy basil or tulsi tea

Essential oils- lavender ,

frankincense , sandalwood

CALM YOUR MIND

Gaba . 100- 200 mg 3x per day

5htp 100- 300 mg

Adaptogens- ashwaghandha ,

holy basil

SUPPLEMENTS

Acupuncture

Massage

Craniosacral therapy

Yoga

MODALITIES

D O C T O R T A Z . C OM

L A B S Y O U N E E D

SERUM MAGNESIUM

ESTRADIOL (YES- MEN AND WOMEN) 

PROGESTERONE

TESTOSTERONE 

TSH

T4

T3

(TOTAL AND FREE) 

DHEAS

CANDIDA

FOOD INTOLERANCE AND

ALLERGY TESTING

S T A Y S A F E ,

S T A Y   S T R O N G

If we can channel our burgeoning anxieties into

actionable measures , we create a more secure

environment for ourselves and our families , and

practice techniques to reduce stress and maintain a

positive outlook within the chaos .

Managing anxiety in this time is no easy feat . But

with self-care , solidarity , preparation , and a little

creativity , we can reel ourselves in and get through

this , together .

Check out these videos below to discover some

excellent tools for minimizing stress and calming

your mind :

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Stop Coronavirus: Supporting Your Immune System

Transforming Your Mindset with Celebrity HealthCoach Koya Webb

Breathwork: How to Reduce Stress and Quiet YourMind with Ashley Neese

My Favorite Homemade Face Masks

My Relaxing Bath Recipe