Erica 0:41

What to do if wearing a mask is freaking you out and how to still stay safe today on the show. welcome to the life free of anxiety podcast, where each week we'll bring you another discussion to help you on your way to overcoming your fears. I'm Erica and together with dr. Charles Barr, a licensed clinical psychologist, specializing in anxiety. We'll be your guides on this journey to find a list of helpful free resources we offer head to lifefreeofanxiety.com Because you are not broken, you are not alone. And you are on your way to living a life free of anxiety. Hello there back with dr. Charles bar licensed clinical therapist for a, another fun episode of the life free of anxiety podcast. I am Erica. We had this episode ready for you last week, but unfortunately, uh, Kyle and I and our son were in a car accident. We are okay. Thank God. Um, but it was a little scary. And of course it was followed by a lot of insurance calls and paperwork, which is why we didn't have this episode up when we had recorded it. But I think you're really going to like this episode. It is, um, useful tips about wearing a mask. What can you get away with basically what is considered safe? Uh, what do the Navy seals do for certain techniques? Not for mask wearing, but you'll see what I mean, lots of good tips. In this episode, we had a lot of fun recording it and we thought it was actually a really useful episode when we finished recording it. So, um, you know, dr. BARR is still a. Practicing psychologist. So he hears all the up to date things. And nowadays we've got maybe something new that's kind of difficult to deal with. We've got this massive mandate. So we talk about what to do about that in this episode, more specifically, what to do about that. If it is causing you anything, is it to wear it. So dr. Bar will be bringing his wealth of knowledge and skills experience to the table on this topic. And also wanted to let you guys know that the change program is available right now. If you'd like to sign up, you can do that at change. That's changed with two A's and that's changed. Calm is where you can get that. Um, we are signing people up and now it is an incredible opportunity for you to change your life in 16 weeks. I know sounds too good to be true, but dr. BARR and I both did it when we struggled with anxiety. And we both live completely different lives now, because of it, you hear a lot about the program on the show, because that is our main go to that's. One of dr. Barr's goes, go tos in his office, his private practice. That is what he recommended for me when I was a client of his. So check out more information and do jump on board with us. Have you been hearing about this for a while? It's a great time to start, especially right before the holidays, when stress starts building, um, it's still kind of the calm before the storm and the fall season. So we'd love to have you that's changed with two A's dot com. All right, let's get to the episode.

Dr. Charles Barr 3:44

well, welcome I think we have an interesting subject for you today. It's. An important subject, but it's kind of a fun subject on the one hand it's it's serious. And on the other hand, it's light, do I really have to wear a mask? And what about if I have anxiety about wearing a mask?

Erica 4:00

Yeah. You know, dr. BARR, when all of this first hit, I was at my local grocery store. And I remember seeing my first person, the first person who I saw wearing a mask and I thought, Oh, well, that's an overreaction. Don't you think? And now look at us.

Dr. Charles Barr 4:17

right. That's right.

Erica 4:19

I really thought that, and that wasn't too long ago. And, uh, yeah, the mass thing was weird. Yeah, it was really weird to me at first. It's still a little weird, but I'm very used to it now. I mean, but it was, it was strange. I was only used to doctors wearing masks at first. Right. That's what it used to be. Now. I see kids wearing them, riding their bikes,

Dr. Charles Barr 4:42

And I am, it looks unusual now when you see someone without a mask, it's like, wait a minute. Where's your,

Erica 4:48

Run freeze, drop, drop, roll, whatever you gotta do to get away from them.

Dr. Charles Barr 4:54

That's true. We panic when we see someone that a

Erica 5:00

Yes. Yes. And it's Halloween. So I'm hoping it provides some opportunities now for people to get creative or fun. I'm just waiting to see if there's any like mask costumes this year or what's going to happen. People are so creative. I love seeing costumes every year

Dr. Charles Barr 5:16

Halloween when one of the more creative things that I've I've run into so far is the guy who developed a, shoot,

Erica 5:26

Huh,

Dr. Charles Barr 5:27

to go from his porch down to his landing. And so all he has to do is put the candy in the shoot and the kids have to just put, open their bag, put it at the end of the shoot. So he doesn't have to.

Erica 5:37

Oh my

Dr. Charles Barr 5:38

get close to deliver the candy.

Erica 5:40

is somebody, you know, can I go to his house? It sounds pretty cool.

Dr. Charles Barr 5:44

Oh, I thought that was an ingenious idea, you know?

Erica 5:48

really interesting that talk about social distancing.

Dr. Charles Barr 5:51

Okay. Put your bag at the end of the slide.

Erica 5:54

Wow. But that, see that's a better way to get Halloween candy. I think that's even more fun than, you know, actually somebody opening the door for you.

Dr. Charles Barr 6:05

That's right.

Erica 6:06

Good times.

Dr. Charles Barr 6:07

Well, okay. So our topic is what if I have trouble wearing a mask and it is sometimes difficult to wear a mask. It's very important. You know, we, we, came across some research from, the therapeutic research center up in Stockton. there's very recent research, saying that adequate mask wearing is very important and, it, it, showed that. I may ask is, needs to be made out of it. I have at least two layers of material and probably cotton or linen would be the preferred bird fabrics. yeah, cause they seem to be the most comfortable and they. Seem to drive the quickest. So they, it takes them longer to start feeling damp. so you, you kind of want to be careful if you're making your own. And research has shown is showing that bandanas and, scarves, the neck tubes and the buffs and Gators that are stretchy. They're not all that, Effective. As a matter of fact, sometimes they may even make things worse because they break the spray up into smaller pieces that, that will last longer in the air.

Erica 7:19

I did not know that.

Dr. Charles Barr 7:21

And what about face? Shields will face shields are great for protecting the eyes. but they probably should be worn together a face shield and a mask cause they really don't. Protect you from, from any incoming things, if it snakes around your, your, your face shield and it just drops the droplets down

Erica 7:44

I did not know that either. That's that's interesting. Yeah. Mona, I first met my doctor the other day. She had a face shield and a mask on, and that's pretty much the go to get up right now for any medical person there. They're wearing both

Dr. Charles Barr 7:57

That's right, right. Well, okay. So if you're having anxiety about wearing a mask, is it just all your imagination or are you really having anxiety about wearing a mask?

Erica 8:13

Or breathing in a

Dr. Charles Barr 8:14

is there, is there a reason that your breathing is, is difficult? Or that you feel uncomfortable. Okay. And the short answer is yes. There's a reason why.

Erica 8:26

You're wearing a mask.

Dr. Charles Barr 8:28

be the reason you think

Erica 8:29

Yeah. Who loves wearing a mask?

Dr. Charles Barr 8:33

yeah. It's like, of course it's, it's unusual because I am wearing a mask and I'm not used to wearing a man now for me. I've gotten pretty used to it and it doesn't bother me all that much, except it gives me a Rudolph nose. My nose just turns bright red and occasionally I'll get a big pimple red on the end of it, you know, where the mask irritates it.

Erica 8:57

Oh,

Dr. Charles Barr 8:58

And I don't like that, but,

Erica 9:00

Who does

Dr. Charles Barr 9:01

that that's a small price to pay, I guess.

Erica 9:04

right.

Dr. Charles Barr 9:05

But I don't seem to have any difficulty breathing, and I don't get anxious wearing it. So, so I've gotten pretty used to it. Do you have trouble wearing it

Erica 9:14

I don't, I don't, you know, I've had some really weird. Uh, things happen to me when wearing a mask. Like I, at the beginning of coronavirus, when they really didn't let you come to the doctor, I got an ear clog that to where I couldn't hear in one year and voiceovers my job. So I was like, I really need to hear guys, but they kept delaying me and delay me, use this ear wax or your stuff to get the wax out. And it didn't work. So finally they let me come in and I had to wear a mask and have my ear cleaned out, wearing the mask. So that was really. Not comfortable. And the other day I needed an ultrasound on my face. So they put the gel on my face and I wear a mask for that too. They didn't want me to take it off. So you get the gel all over your face. And, so both of those times I've been like, can I just take this mask off please? But yeah, knowing what the medical rules are. I did. I did not. but, but no, generally I, I, you know, at first I had some masks that were very uncomfortable. It was hard to know which mask was right for you and all that. And I finally found some at my grocery store and those are my go to, and they're cotton and they're really comfortable. And, and as long as they don't bend at that years too much, I'm, I'm good. You know, the ones that are, some of them are painful at the ear. So I found ones that weren't.

Dr. Charles Barr 10:25

Okay. Good. Well, now that's one of the things, uh, if you are having trouble wearing a mask or if you're really sensitive to having things up on your face, my ma my wife, it has a little bit of difficulty with that just because she has a little bit of trouble. Feeling confined when the mask is on now, she does it and she doesn't complain a lot, but first chance that mask is coming off.

Erica 10:52

Yeah, I can relate to that

Dr. Charles Barr 10:54

so, so the first kind of the first rule, if you, if you are a sensitive person and guess who we're talking to,

Erica 11:01

sensitive people. Yeah. Sensitive persons. Yes.

Dr. Charles Barr 11:07

Uh, that's who that's, who we're talking to. And so try out the fabric. What feels good to your skin? Now? I use the surgical masks, the disposable surgical masks. Um, I like those. and it's like you said, you found a cottony mask that feels really good to you and. And you need to experiment and see what fits, what doesn't fit, what feels good, what doesn't feel good. And, uh, continental linen, like we said, seems to be the preferable material.

Erica 11:40

Yeah,

Dr. Charles Barr 11:42

so

Erica 11:44

not all mass are created equal.

Dr. Charles Barr 11:46

That's right. They're not, so if you're having trouble breathing, that's, that's your self perception? I have trouble breathing when I have this mask on. Yes, you may be having trouble breathing, but why? Okay. It's not because you can't get enough oxygen because it's like you just said, Erica, your medical staff is all wearing masks. they're not having any trouble.

Erica 12:14

Yeah. All day long.

Dr. Charles Barr 12:16

yeah, and, and research has shown that and kids with system fibrosis and other lung diseases, where am I ask all the time? It doesn't impede oxygen exchange. The other thing do is it doesn't create a buildup of carbon dioxide in your mask, so that that changes, your blood levels and, Okay. So those two, let me, let me debunk those because our research shows that those just don't happen.

Erica 12:46

Right. That's good to know

Dr. Charles Barr 12:48

well, am I just imagining this? Oh man, here we go again. It's all in my head. Aren't those your favorite words to hear?

Erica 12:56

favorite except no. But I I've

Dr. Charles Barr 13:01

No, not.

Erica 13:02

I've heard it, but it's not my favorite.

Dr. Charles Barr 13:05

No, it's not your favorite. Nobody likes hearing that. Well, it's not just all in your head, but you're thinking. Is involved. Now, usually when you're breathing, you don't think about it at all. Your, your respiratory center just takes over and does the breathing for you. But then when you put a mask on, we may experience some subtle changes in our breathing pattern. We can either over breathe. And so we're, we're hyperventilating a little bit, or we may under breeze. And so we're, we're, So if you're hyperventilating, you're going to end up maybe feeling dizzy or faint. if you're not breathing enough, you're under, under ventilating, you know, you're gonna, you maybe get tired or sleepy, or maybe you start feeling that sensation of being air starved. it's like, Oh, I've got to get some air, you know, get this mask off of me and breathe. Well, most likely. There are subtle changes in, in your breathing that you're not even aware, it's, it's operating on a subconscious level. All right. So what are we do about that?

Erica 14:16

Well, we've got an article here from a discover magazine written by Sarah Watts on why it feels like you can't breathe inside your mask and what to do about it. I will say this too. I think there's a little bit of an association now with the mask and not being able to breathe. Because one of the most scary symptoms of this virus that we've been warned about from day one is not being able to breathe. Right. It's a symptom.

Dr. Charles Barr 14:42

Oh, good

Erica 14:42

So yeah, to me, I always associate it's like, Okay. I feel a little bit of lesser oxygen. I don't get panicked about this. I'm not saying that, but I, I do see the connection of like, and then what's the first thing you asked. I get asked when you go into a doctor's or a dentist office, any shortness of breath, and you're wearing a mask. It's like, well, a little, cause I have a mascot, but you know, I mean, I could see why the connection. Yeah. And is a little bit scary too, because it's, it's all about shortness of breath. Can you breathe? Are you okay? And then you put the mask on and you know, I think that's a, that's a connection right there. but we, we do have, we have a couple tips. One the Navy seals actually use. So, you know, it's good. Um, from this article, do you want to tell us what that is? Dr. BARR? You say it so eloquently.

Dr. Charles Barr 15:27

The article calls it box breathing. And I, I really had not heard of this technique in particular. It's very similar to other techniques that I have used. And, one of the techniques that I use is called five count breathing. And this would be very similar to that, but this is called box breathing. And what they want you to do is to relax and visualize, While you're inhaling and exhaling. You're visualizing you're you're as tracing a box and going from one corner to, or it could be called four corner breathing or box breathing. So you're tracing, the box on all four sides. While you're inhaling, then you pause and then you trace it as you exhale. So what that does is that as you're breathing, it also regulates your breathing. It gives you adequate breath. Control and adequate air exchange so that you make sure you're getting enough oxygen, but not too oxygen.

Erica 16:32

Hmm.

Dr. Charles Barr 16:33

So you're exchanging enough carbon dioxide, but not too much carbon dioxide because we need that adequate balance to keep our blood levels correct. You're also getting more of your brain involved and, uh, cooperating with going along with this, uh, breathing technique.

Erica 16:55

yeah.

Dr. Charles Barr 16:59

Uh, and it's also going to, encourage you to start using your diaphragm, and do belly breathing where you're using the breathing muscle. Cause that is the diaphragm is the breathing muscle. I think it's an ingenious little, little, uh, way to help you with that.

Erica 17:19

Yeah, I do too.

Dr. Charles Barr 17:20

Uh, because that's, that's part of the difficulty is, is people get too focused on the mask

Erica 17:26

And this is a great way to take your attention off it. Okay. Yeah,

Dr. Charles Barr 17:33

very helpful to leave your diaphragm soft. If you exhale all the way out, leave it soft, then anxiety doesn't really have any place to build.

Erica 17:43

right.

Dr. Charles Barr 17:44

It's a very helpful technique.

Erica 17:46

Yeah. And I just want to, uh, state really fast. I've been. Advised a lot in working out to hold it in, hold it in second. And, um, that's supposed to really be using good form and I've talked to a physical therapist lately and a couple other people, and it's really not. It's really never a great thing to really hold in your stomach, even for exercise. You pretty much always want the diaphragm going up and down. That's pretty much what you're always looking for. Is that correct? Dr. Bart? I mean, there's really no instances. Where we want you holding or sucking in or doing anything for better form or better this, or, I mean, can you think of any reason why

Dr. Charles Barr 18:25

Well, you're absolutely right. We hear that from trainers all the time. Um, certainly, um, growing up, playing football and that kind of thing. And PE in school, we always heard that, suck it up, you know, ho you know, suck in that belly, uh, you know, uh, get your, you know, it was part of being, having good posture. Um, and I think we've maybe. Compassed that I hope we have where you're right. It's very important to let the diaphragm do its work. Otherwise our chest muscles and our neck muscles are having to do all the work and they don't do it as completely. And it takes more energy and it's more stressful. So no, it it's better to just let the diaphragm do its work.

Erica 19:11

Yeah. Okay. Well, good to know. And what about a few legitimate reasons to not wear a mask? Did you know? There were some,

Dr. Charles Barr 19:22

well, actually I did know there were some, but there actually are some that I didn't even think about. if you have uncontrolled asthma or C O P D, which is chronic obstructive pulmonary disease, that's a, that's a breathing disorder and it's a very, Stress inducing to say the least. And, uh, those folks, you don't have to wear a mask. Of course, if you're using oxygen. Yeah. I hadn't thought about that one. Um,

Erica 19:52

Oh,

Dr. Charles Barr 19:52

if you're incapacitated and you're not able to remove the mask yourself, so if you're paralyzed or you got your arms in casts or something like that, that, um, that wouldn't be so good. And then, A few people who have extreme cases of PTSD or severe anxiety or folks that get a really bad claustrophobia. But if you get really bad claustrophobia and, or really bad PTSD, and we need to be working to get your anxiety on your control, because the anxiety is what's causing you to not be able to wear the mask.

Erica 20:33

And what would you suggest for something like that? I mean, have you seen the change program work for when somebody is, is. Uh, feeling that claustrophobic or, has that has severe anxiety you've seen, you've seen successes. Okay.

Dr. Charles Barr 20:50

And one other category that, Does not have to wear a mask that I hadn't thought of is if, if you are in a wheelchair or you're in confined to a space where you're dependent on your breath for controlling things, well, by all means, you're not going to want to have a mask on because your breath is what is controlling your, your motion of your chair and speed and direction and all that kind of thing. So there are some extreme examples. you know, it's like wearing glasses. When you first get a new pair of glasses, you have to get used to it. That's the same kind of thing with mask wearing and you will, your body will get used to it. You'll get used to it. So if you'll allow yourself to practice even, you know, to wear it while you're doing mundane things where you can be distracted, that can be very, very helpful when you're out in about like take it off as often as you can, if you're by yourself, you can take it off.

Erica 21:51

We're outside.

Dr. Charles Barr 21:52

to another room, go outside, um, step outside, take the mask off for a while, give yourself some relief and then put it back on and, and carry on. So remember, you're not in danger, you're not in danger. So, Watch your caffeine intake. you mask wearing itself should not give you a headache. It's not because of the chemical makeup of the air you're breathing. it may be because of your anxiety. It may be because of irritation, like we talked about, but, watch for that.

Erica 22:30

yeah. Yeah. And I would say wear a cute mask. I think that helps with kids when they're wearing the fun little cartoon mass and makes it more interesting or more feel more cool. I've had mask envy a couple of times in stores where I've been like, cut. It's a really cute mask. I wish I had that mess. And then I feel inadequate with my mask because mask fashion is in sadly.

Dr. Charles Barr 22:55

fashion is an, you know, I have, A lady at my pharmacy that wears her mask as jewelry. Uh, she has put rhinestones all around her, her mask, and she is the most beautiful person in the

Erica 23:10

see, I'd probably be jealous of her. If I saw her mask,

Dr. Charles Barr 23:12

it's really quite cute. And, uh, so

Erica 23:16

can have fun with it.

Dr. Charles Barr 23:17

said, people are so creative. That's right. They make political statements, uh,

Erica 23:23

Oh, you know, the mask I saw last night, I you'll like this. I saw that this is my Christmas movie. Watch it. My hallmark Christmas movie watching mask hallmark is selling wine this year, two bottles of different wines. And they're, they're also selling, uh, A mask that says, this is my Christmas, my hallmark cause is wearing mask, which I can't really see myself sitting on the couch, wearing my mask, watching a hallmark Christmas movie. Cause I don't wear my mask in my house, but you know, you get the idea.

Dr. Charles Barr 23:54

Not at home unless you're there with people you don't know.

Erica 23:58

Yeah. So now, now I just gave them a plug.

Dr. Charles Barr 24:01

huh. But that would also be one of those things that, okay. That would be a good thing. Where are your masks while you're watching a movie like that? Just to get used to having it

Erica 24:11

maybe hallmark movies are what make you feel happy and you can associate it with that or something like that. I know I'm looking forward to the hallmark movies this year. It's been a rough year. I'm ready for them.

Dr. Charles Barr 24:23

It has been hasn't it? Well, um,

Erica 24:28

We'll see what 2021 holds.

Dr. Charles Barr 24:31

we hope 20, 21 is a much better year from that standpoint. Don't we?

Erica 24:35

Yeah. That's for sure. Although there's been some

Dr. Charles Barr 24:39

I hope these little tidbits have been helpful and,

Erica 24:43

Me too.

Dr. Charles Barr 24:44

you don't need to be anxious wearing a mask. It's not doing you any damage. It can't, it can't keep you from breathing. And, so relax and try some of the techniques we've tried use use the, the four corner breathing or the box breathing. Try that as a, as a, an aid. See what happens,

Erica 25:05

yeah, I like

Dr. Charles Barr 25:06

play with it.

Erica 25:07

Yeah. I think this was a really good episode. I learned stuff actually about a lot of things. A lot of misconceptions, uh, covered in this one. So if you want to pass this episode on to a friend, who's having a tough time, feel free to do so. We always love it. When you pass on our tips or I know people. Dr. Bart gets a lot of compliments on how calming he is and wise, and he is so, be sure to be, to pass this on or listen again if you need. And, uh, we'll be back with you next week and we'll have something probably even more exciting for you. Just a guess,

Dr. Charles Barr 25:48

Have a good week.

Erica 25:49

talk to you then.

Dr. Charles Barr 25:50

Bye bye.

Erica 25:51

All right. Well, hopefully that was a helpful discussion to you. Just so you know, you're not alone. If mass squaring is making you a little claustrophobic or making you feel like you can't breathe, hopefully we broke it down pretty well in that episode for you. And I just wanted to remind you mostly because. I spend so much time doing this one myself. Um, dr. Barr's relaxation. Audio is so good. I do it usually at least once a day at this point, um, you can get that for free@lifefreeofanxiety.com slash relax. And that kind of goes hand in hand with everything we talk about that is causing you anxiety. Um, doing these relaxation exercises often. Are so useful in our program. Our change program goes along with that, it teaches you how often to do it, how long you really need it for. Um, all the particulars, plus it uses cognitive therapy. So the change program, that's why it does change you is because it really teaches you how to get in control of your own body. If you want to know more, check that out at change with two A's change.com or jump on board with us because we are taking enrollment right now. So that's changed that come with two ways. We will be back with you. We have a special two-parter episode coming. About, um, online learning and the stress it causes for everyone. We're going to have the fifth grade teacher and she is going, we are going to talk about, um, stresses that parents are having stresses that kids are having. And dr. BARR is going to weigh in on how to handle all of that. So that's coming up on the show as well. And I will talk to you soon next week. Thanks for being here. Thanks so much for tuning in today. I hope that something in today's conversation provided you with a feeling of hope, determination, or purpose. I know what you're going through, and that's why I want to give you some of the tools that helped me in my anxiety journey to get a free copy of free from fears head to freefromfearsbook.com to find out more about the CHAANGE anxiety treatment program. Find us at CHAANGE.com Thanks again for listening. And remember you are not broken You are not alone and you are on your way to living a life free of anxiety. See you next week.