Understanding Your Coronavirus Anxiety
It is a frightening time. Today we are dealing with coronavirus anxiety, the main aspects are fear, stress, and worry. We are amid a worldwide pandemic, with cities and even countries shutting down. Several people are in cities that have already been hit by the coronavirus.
Others are preparing for what might come. And all of us are seeing the headlines and wondering, “What will happen next?”
For many people, the risk surrounding coronavirus is the thing that is hardest to manage. We do not know how bad things might get or how we’ll be affected. And that makes it all too clear to catastrophize and spiral out into unusual dread and panic.
However, there are many things you can do—even in the face of this unprecedented crisis—to handle your fears and anxiety.
1. Stay Informed But Do Not Obsessively Check The News
It is vital to stay informed, especially about what is happening in your community, so that you can follow proposed security precautions and do what you can to slow the coronavirus spread. And that makes it all too simple to catastrophize and spiral out into panic and overwhelming dread. However, there are many things you can do—even in the face of this unprecedented crisis—to manage your anxiety and fears.
- Stick to trusted sources like the CDC, the World Health Organization, and your local public health authorities.
- Limit how often you check for updates. Continuous monitoring of news and social networking feed can become counterproductive and compulsive. —fueling anxiety instead of easing it. The limit is different for everyone, so focus on how you’re feeling and adjust accordingly.
- Stay away from the media if you start feeling overwhelmed. If stress is a continuing issue, think to limit your media time to a particular period and time (e.g., thirty minutes each day at 6 pm).
- Ask someone reliable to discuss essential updates. If you’d feel better-avoiding media completely, ask someone you trust to pass along any significant updates you need.
- Be careful what you share. Do your best to check information before forwarding it. Snopes’ Coronavirus Collection is one place to begin. Most of us have to do our part to prevent creating unnecessary anxiety and spreading rumors.
2. Concentrate On The Things You Can Control
We are at a time of upheaval. There are several things out of our control, such as how long the pandemic continues, how people act, and what will happen in our communities. That’s a difficult thing. Many people respond by searching the web for answers and thinking over all the scenarios which may occur. However, as long as we focus on problems outside our personal control, this strategy will get us nowhere—aside from feeling anxious, drained, and overwhelmed.
When you feel the fear of what might happen, try to change your focus to things you can control. By way of instance, you can not control how intense the coronavirus outbreak is in your town or city, but you can take steps to lower your personal risk (and the threat you will unknowingly spread it to other people ), such as:
- Washing your hands regularly (for at least 20 seconds ) with soap and water or a hand sanitizer that contains at least 60% alcohol.
- Avoiding touching your face (especially your nose, eyes, and mouth).
- Stay home as much as possible, even if you don’t feel ill.
- Avoiding crowds and parties of 10 or more individuals.
- Avoiding all non-essential shopping and traveling.
- Keeping a min. of 6 feet of distance with others.
- Getting 8 hrs. of sleep, which can help support your immune system.
- Following all recommendations from health authorities.
3. Plan For What You Can
It is natural to be worried about what might happen if your office closes, your kids have to stay home, you or someone you love needs to self-quarantine or is ill. While these possibilities can be threatening to think about, being proactive can help reduce at least some of the coronavirus anxiety.
Write down the worries you have about how this pandemic situation may disrupt your life. Have a rest if you start feeling overwhelmed.
Create a list of all of the possible solutions you can consider. Try not to get overly hung up on “perfect” options. Add whatever comes to mind that could help you get by.
Concentrate on real things you can problem-solve or alter, instead of circumstances beyond your control.
After you have assessed your options, make a plan of action. When you are finished, set aside and maintain the impulse to return to it until you need it or your conditions significantly change.
4. Stay Connected–Even If Physically Isolated
Evidence shows that many individuals with coronavirus, especially young–do not have symptoms but can still spread it. That is why the most significant thing that people can do this time to make a positive difference is to maintain social distancing.
Although social distancing has its own risks. Humans are social animals. We are hardwired for connection. Loneliness and isolation can exacerbate depression and coronavirus anxiety and even affect our wellbeing. That is why it’s essential to remain connected as best we can and reach out for support when we want it, also as we cut back on in-person socializing.
- Make it a priority to remain in contact with friends and loved ones. If you tend to withdraw when anxious or depressed, consider scheduling telephone, chat, or Skype dates to counteract that tendency.
- While in-person visits are restricted, substitute video chatting if you are able. Face-to-face contact is like a “vitamin” to your mental health, lower your risk of depression, and alleviates tension and anxiety.
- Social networking can be a powerful instrument –not just for connecting with family, friends, and acquaintances–but for feeling united at a broader sense to our communities, nation, and the planet. It reminds us we are not alone.
- Having said that, be mindful of how social media is making you feel. Do not hesitate to mute people or critical terms that are currently exacerbating your nervousness. And log out if it’s making you feel bad.
- Do not let coronavirus command every talk. It is essential to take breaks from stressful thoughts about the coronavirus to simply enjoy each other’s company—share stories, laugh and focus on other things going on in our lives.
5. Take Care Of Your Body And Soul
This is a remarkably trying time, and all the tried-and-true stress management plans apply, like eating healthy meals, getting tons of sleep, and meditating. Here are a few ideas for practicing self-care during the months ahead and dealing with coronavirus anxiety.
Be kind to yourself. If you are experiencing anxiety or depression than usual, go easy on yourself. You are not alone.
Maintain a routine as best as you can. Try to stick with your sleep, dinner, school, or work program if you’re stuck at home. This can help you keep a sense of normalcy.
Take out time for activities you like. Read a book, watch a comedy, play with a video game or with a fun board, create something–whether it is a piece of artwork, a craft, or a recipe. It does not matter what you do, so long as it takes you.
Get out in nature, if possible. Fresh air and sunshine are good for you. A walk around your area can make you feel better. Just make sure to avoid crowds, keep your distance, and comply with constraints.
Find ways to exercise. Staying active can help you handle your mood, relieve anxiety, and release stress. You’re still able to cycle, hike, or walk while the fitness center and group classes are out. Or, if you are stuck at home, look online for exercise videos you can follow. You can do things without equipment, such as exercises and yoga, using your own bodyweight.
Avoid self-medicating. Do not use alcohol or other substances to handle depression or anxiety. If you are likely to overdo it in the best of times, it may be a good idea to avoid it.
Take comfort practice. When stressors make the nervous system imbalanced, relaxation techniques like meditation, deep breathing, and yoga can bring you into a state of balance. Regular practice provides the greatest benefits, so see if you can set aside even a little time every day.
6. Help Others
During this tough time dealing with coronavirus anxiety, it’s easy to get trapped in your worries and anxieties. But between all of the stories of people lining up outside gun stores to equip themselves or fighting over rolls of toilet paper, it is essential to take a sigh and keep in mind that we are all in this together. As a quotation circulating in Italy reminds us: “We are standing far apart today so we can embrace each other later”
It is no coincidence that those who concentrate on others in need and encourage their communities have a tendency to be happier and healthier than those who behave selfishly. Helping others not only makes a difference to your community–and even to the world now –it may support your wellbeing and health. Much of the anguish besides this pandemic stems from feeling powerless. Doing helpful and kind acts for others can help you rebuild a sense of control over your life—and adding meaning and purpose.
Even when you’re maintaining social distance or self-isolating, there is still a lot you can do to support others.
Follow guidelines for preventing the spread of the virus. If you’re not in a group, staying in the home, washing your hands and avoiding contact with other people might help prevent overburdening the health care system and save the lives of the vulnerable in your area.
Reach out to people in need. If you know people in your community who are isolated, especially the elderly or disabled, you can still offer support. Perhaps an older neighbor wants help with groceries or achieving a prescription? You can always drop packages on their doorstep to prevent direct contact. Or maybe they only need to hear a friendly voice over the phone. Several local social media groups can help put you in touch with people at risk of infection.
Donate to food banks. Panic-shopping and hoarding have not just left grocery store racks bared but also have drastically lessened groceries to food banks. You can help low-income households, older adults, and others in need.
Be a calming impact. If friends or family are panicking, try to help them get some prospects on the circumstance. Rather than giving credence to false rumors or scaremongering, refer them to reputable news sources. Being a positive effect in these anxious times can help you feel better about your situation too.
Be kind to other people. An infectious disease isn’t connected to any ethnic or racial group, so speak up if you hear adverse stereotypes that only promote hatred. With the right intentions and outlook, we can ensure that kindness and compassion spread throughout our communities even faster than this infection.