Combating Mask Anxiety

/ Life Balance Counseling, Inc./

Going into the year 2020, no one could have imagined that the newest fashion trend would be a face mask. However, they have officially become a part of our everyday lives and will continue to play a role in our lives for the foreseeable future. Adjusting to wearing a mask every day has brought great anxiety to many, especially those who have a history of anxiety disorders, panic disorders, or claustrophobia. 

A recent NPR article discussed how N95 respirators could block up to 95% of airborne particles, surgical masks block up to 75% of airborne particles, and cloth masks can block up to up to 50% of airborne particles. However, this blocking of airborne particles should not be confused with blocking our air supply. According to Dr. Christopher Ewing, wearing a standard face mask does not lower a person’s oxygen level; however, it may alter our breathing patterns as we are attempting to compensate for the discomfort that we feel. Further, our breathing patters may be altered as we are trying to prevent things such as fogging up our glasses. With such worry and uneasiness with these changes, we must understand and employ coping mechanisms to combat anxiety related to wearing a mask. 

First, we must explore different types of masks to determine which is most comfortable for us to wear. We can explore this by wearing the masks around our house for a short period, allowing us to become used to the feeling of wearing a mask. Wearing the mask around our house for a short period of time is also useful as it allows us to expose ourselves to the item that provokes our anxiety. Still, we are able to maintain safety as we will not be exposed to anyone if we must take off the mask because the anxiety becomes too overwhelming. 

Second, we must challenge our anxious thoughts about our masks. During this unsettling time, one thing we do have control over is if we wear our masks. Wearing masks allows us to take control of our health and the health of those we are in contact with. We must remind ourselves that wearing face masks is a preventive health measure that keeps us safe and does not pose any adverse health outcomes. 

Lastly, we must focus on our breathing. To avoid shallow breathing that may occur when we are trying to make ourselves more comfortable, we should concentrate on diaphragmatic breathing, also known as belly breathing. This technique is often taught during yoga and meditation practices and means that we can feel our belly rise and fall with our breath, rather than feeling our chest rise and fall with each breath. Diaphragmatic breathing has excellent benefits, including lowering our heart rate, blood pressure, and helping us relax and lower the effects that cortisol may be having on our body when we active our fight or flight system. Last but not least, please be sure to reach out to a mental health professional if you are facing anxiety that becomes overwhelming or unbearable. Therapists at Life Balance Counseling are currently offering telehealth sessions, phone sessions, and in-person sessions with extra precautions. 


By: Mary Collins, LPC, CADC

Domestic Violence During COVID

/ Life Balance Counseling, Inc./

In a recent article, the New York Times reported that not only are we fighting the battle against COVID-19, but this pandemic has unleashed a new public health crisis; domestic violence. This particular public health crisis has been seen to be prevalent in Chicago as domestic violence hotlines have reported an upsurge of calls and texts. This was not only noticed by the domestic violence hotline, but the Chicago police department reported a 12% increase in calls related to domestic violence. 

With such a large increase in reports of domestic violence, it raises the question of why the current pandemic has caused such an increase in violence. Dr. Campbell of John Hopkin’s University suggested our increased stress levels may be playing a role in this increase. Stressors such as fear of catching COVID-19, financial stress, job losses, trying to manage a children’s education, and the seclusion from family and friends has put many of us at emotionally vulnerable state.

A second reason this increase may be occurring is due the increased amount of time spent at home. With an increase in time spent at home, there is a greater opportunity for an abusive partner to exert control. This controlling behavior may occur in many ways and it is not limited to physical or sexual abuse, which is a common misconception. For example, an abusive partner may withhold necessary items such as face masks, hand sanitizer, or disinfect impacting their partner's ability to go outside of the home. Further, abusive partners may share misinformation about the pandemic to prevent their partner from seeking medical attention not only if they believe they may have COVID but if they have sustained injuries form their partners abuse. 

During this pandemic, it is essential to watch for warning signs of an abusive partner. A few of the many signs include being verbally or emotionally hurtful, making constant threats, or having episodes of explosive anger. If this is occurring to you there are steps that can be taken including making a safety plan. This safety plan should involve planning for ways to remain safe while in the relationship, how to stay safe when you are planning to leave the relationships, and ways to stay safe after leaving. Additionally, it is important to enlist support from a trusted friend or family member. If you or someone you love is currently experiencing domestic violence and is seeking support, please call 1-800-799-7233. If you are unable to speak safely you can log onto thehotline.org or text LOVEIS to 1-866-331-9474. 

By: Mary Collins, LPC, CADC

Substance Abuse During COVID

/ Life Balance Counseling, Inc./

Living through a pandemic is a novel and unprecedented event for many of us. Our day to day lives have been significantly altered as we are unable to go to work, send our children to school, interact with our friends face to face, and complete activities that bring us pleasure. Due to these limitations, many individuals are finding themselves in high-risk situations, leading to substance misuse, addiction, and relapse, as they are struggling to find happiness and joy in our state of isolation. 

Within a high-risk situation, a trigger or an event, person, or feeling that may lead to substance use is present. Often, these triggers can be negative emotions such as anxiety, fear, sadness, anger, or boredom. During the pandemic, these negative emotions are widespread as a result of the safety measures being taken, such as social distancing and isolation.  

Turning to substances to negate feelings of isolation, stress, and fear can be problematic as these substances can negatively impact our physical health, specifically our immune system. With the use of these substances, our immune system is weakened, which can place us at an increased risk for COVID-19. Further, changes in our respiratory, pulmonary, and cardiovascular system often occur with the use of drugs, leading to severe complications if we contract COVID-19. 

During this pandemic, it may become difficult to determine the difference between substance use and substance abuse. This may become difficult to distinguish, as our new routines can include virtual happy hours with friends/colleagues or drinking a couple of glasses of wine every night before bed. To determine the difference between use and abuse, we must evaluate if our use of substances is impacting our functioning. We can ask ourselves questions such as is my use negatively impacting work? Is it affecting my relationships with my family and loved ones? Or is it causing health issues?  

Rather than turning to substances during this time, we must ensure that we have positive coping skills such as journaling, exercising, and relaxation techniques such as deep breathing and progressive muscle relaxation. Further, there is an extensive amount of resources that can be used, including hotline numbers, virtual addiction, and recovery meetings, as well as educational resources. 

Such resources can be found at: 


By: Mary Collins, LPC, CADC