A problem shared...

In a sanity-saving new column, GP and mother-of-four Clare Bailey gives her indispensable advice

QAFTER last year’s lockdown my husband and I agreed I should go parttime in my job as an administrator as it was impossible for us both to hold down full-time jobs and homeschool our children, aged seven, nine and 12. But I am feeling even more overwhelmed this time and worry about the future.

There is no quiet place to retreat to as my husband works in our bedroom. Yesterday I had to lock myself in the bathroom when my head started to spin and I began gasping for air. I don’t know what’s happening to me.

AI’M sorry things are so difficult for you. the restrictions of covid-19, and the juggling of children, homeschooling and work is likely to have an impact on your stress levels.

It sounds like you had a panic attack — experiencing overwhelming anxiety, hyperventilating, unable to catch your breath with your heart pounding. It can occur almost out of the blue, but it’s not dangerous and usually settles after five to 30 minutes.

My husband Michael Mosley had a panic attack while we were in strict quarantine in Australia. He has mild claustrophobia and being shut in a hotel room without being able to open the window or door felt overwhelming.

Anxiety can temporarily shut down your ability to think clearly. Lockdown has cruelly removed your support systems and heightened the stresses of family life; trying to keep everyone safe, happy, occupied, fed, watered, exercised and educated, while also keeping up with work commitments, can feel almost impossible. Here are the strategies I recommend. 1 TRY distracting yourself: count backwards, look out of the window or do the 4-2-4 breathing exercise. Breathe in through your nose for the count of 4, hold for 2, breathe out gently through your mouth to 4. repeat to slow your heart rate.

2 BUILD a structure to the day as it will reduce decision-making and potential arguments. Have meals at set times and agree screen times. Schedule occasional treats like a takeaway, board game or family film. 3 PLAN something to enjoy and even if you don’t feel like it at first, just do it! A socially-distanced walk with a friend in daylight, a long bath, or relaxing with a glossy magazine. 4 EXERCISE can boost mood and reduce anxiety. try online pilates, strength training, yoga — whatever you enjoy. 5 EAT well: Unprocessed ‘Mediterranean-style’ foods rich in veg, fruit, nuts, fish, olive oil, seeds, and some meat and dairy, along with reducing sweet and highly processed foods, can improve mood. 6 YOUR children will be stressed, too. try spending ten minutes a day with each, engaged in an activity where they are in charge and you are an appreciative audience. It builds relationships and helps unravel stress. 7 CUT yourself some slack; it’s fine to drop standards. I’ve abandoned the ironing! 8 MINDFULNESS can reduce anxiety: try oxfordmindfulness.org for free sessions.

Finally, don’t ruminate about things you can’t change. If you lose the plot, apologise and ask for help, you are only human. It helps to talk to a friend, family or a professional. or go to anxietyuk.org.uk. And remember: this won’t last for ever.