By Jonathan Dickman, MD, PhD

With Minnesota being the center of federal Immigration and Customs Enforcement operations, many people are having increased anxiety. Sometimes this is a feeling that has been felt before or maybe it is completely new. This heightened concern for safety has been seen in the clinic as mood impacts every other aspect of health. Increased anxiety can worsen stomach problems, blood pressure and blood sugars. In between our efforts to care for neighbors and protests, we need to remember to find ways to care for ourselves to stay healthy.

Many will find it surprising that eating healthy and exercising will improve mood. Eating your fruits, veggies and foods high in fiber can reduce stomach discomfort, fatigue and other symptoms that can worsen anxiety. So put away the chips, soda and juice and fill your home with some fresh foods that can make both your body and mind feel healthier. In addition to eating better, exercise and moving your body not only helps you maintain strong muscles and a healthy weight, but is as good as a medication in improving mood. Try to be active at least 30 min daily. Combining healthy eating and exercise should be your base for improving your mental health and will help your mood.

Taking a moment for a mental break from the news and practicing mindfulness can also help with anxiety. Activities including meditation, yoga and tai chi can help teach your mind to slow down and pay attention to your breath. If you cannot find time to complete these activities, then try taking a couple of minutes to stop and pay attention to your surroundings and the sensations in your body. You can try box breathing as a simple activity. Sit in a position where your back is straight, arms relaxed with your hands in your lap. Breathe in through your nose for four seconds, hold your breath for four seconds, breathe out through your mouth for four seconds and again hold your breath for another four seconds. Continue this sequence for several minutes until your body is calm.

Sometimes anxiety persists despite improving diet, physical activity and mindfulness. This does not mean that these healthy habits are ineffective, but rather that more help is needed in addition to these efforts. Talk to your doctor about next steps which could include therapy and / or medication. Many people think that therapy always includes laying on a couch and discussing every moment in your life. This, however, is often not the case as there are a variety of therapy techniques that can help people improve their anxiety without needing to rehash every previous trauma. In addition, you can talk to your doctor about medications that can help your anxiety. These medications can be very helpful in improving mood and can be used briefly or long term. Work closely with your doctor as there is not always one clear choice and sometimes a person has to try multiple medications and different therapy techniques to feel better.

During a time when the news is making everyone more anxious, it is important to stay healthy and be aware of what can help your mood. Healthy life habits, mindfulness and sometimes therapy or medication can all help you get through this moment. As we hope for ICE to stop terrorizing our community, take care of yourself so that you can support others during this difficult time.

Dr. Dickman is a family physician at Allina Health United Family Physicians, 233 Grand Ave, St. Paul, MN 55102, 651-241-5200.