BEHAVIORAL HEALTH

Ryan Mekota, Psy.D.

Q:I hate going out because I still can’t seem to tolerate wearing a mask.

I feel like I’m going to suffocate or something, and I start to panic. What should I do?

A:

It can be difficult to cover our face with anything for more than a second or two. Because doing so can sometimes quickly trick our brains into thinking we're suffocating! However, if you have a 2-ply cloth face covering or use a standard medical mask, it will not deprive you of adequate air to breathe unless you're planning to engage in very strenuous physical activity (check the CDC or WHO websites for more guidelines on masks). Even knowing this, sometimes we cannot help but become anxious and reflexively take it off. The problem with removing a mask each time we get anxious is that it actually tends to reinforce the anxiety response for the next time you try and wear one. You may consider what is called the graduated exposure method to deal with mask-related anxiety. Here's an example: Start with very small doses of wearing a face covering (even just 10 seconds or so) in a very familiar environment, like your home. Wear it only when sitting down and relaxed. When you are able to do this without experiencing any anxiety, gradually increase the amount of time you wear it. Then once that is accomplished successfully, perhaps try engaging in a menial chore around the house while wearing it, like doing the dishes or folding laundry. Eventually, wearing it out in public is the goal. The idea behind this paradigm is simple. Your brain begins to grow accustomed to the change and sends less and less of an alert signal. The mask is no longer a threat. If your anxiety persists or you have any other mental health symptoms from this ongoing pandemic, please reach out to PBHS for support and strategies specific to your needs

Ryan Mekota, Psy.D. Clinical Neuropsychologist Premier Behavioral

Health Service 8701 Mentor Avenue Mentor 44060 440-266-0770