You are not alone: Anxiety, fear and panic caused by the increase and spread of Coronavirus are completely normal and natural reactions. While we don’t have control over the world around us many times, we do have the power to choose how we deal with these feelings. I’m here to give you some helpful tips for processing your strong emotions in a healthy and productive way.
DON’T get overwhelmed, DO focus on what is most important
Tough times remind us what really matters. Embrace that, find comfort in them and make those people and core values a focus now and in the future. Be present in the moment with who is in the room with you or what the task is you are doing. Practice mindfulness.
DO Stay up to date, DON’T obsess
Reduce your anxiety by limiting your exposure to the endless barrage of media coverage. Take a break from watching the news, scrolling Facebook or searching Google and instead take a moment to focus on things that are positive in your life. This is not to say that you should stick your head in the sand and pretend nothing is wrong, but be mindful of the frequency you are checking for information and the outlets you are going to for that information. The CDC website will be your best, unbiased source for current and accurate information on the status of the outbreak.
DON’T feel helpless, DO take action
A lot of the factors surrounding the virus are out of your control, which of course causes anxiety. To counteract feelings of helplessness, try focusing on the things you can control and the actions you can take to protect yourself and your family. Below are a few examples of how you can reasonably reduce your risk and take control:
Follow the safety and hygiene advice of the CDC. It’s especially important to frequently wash your hands for at least 20 seconds with soap and water. Insider tip: the chorus to Britney Spears’ “Oops, I did it again” is roughly 20 seconds and can bring some levity to the situation.
DO practice self-care, DON’T withdraw from your routine
Make sure you’re taking care of your basic needs such as drinking enough water, eating properly and exercising (meditation and yoga can be huge helps now). As I’ve said before, the mind-body connection is huge and keeping your body healthy will play a role in your mental state as well as making your body as prepared as it can be in the face of this outbreak. Exercise also helps to burn some of the somatic anxiety we store in our bodies. If going to an exercise studio gives you anxiety about coming into contact with someone who might be infected, lessen this anxiety and still get your workout in with an at-home session.
DON’T Panic, DO Prepare
While thinking about the worst-case scenarios can amp up our feelings of anxiety, walking yourself through potential scenarios and your plan to deal with them can bring a sense of comfort. Take the time now before you are faced with a potential crisis to calmly and logically prepare yourself for different situations that might arise.
DON’T Internalize your anxiety, DO Talk to a Therapist
Those experiencing amplified anxiety about COVID-19 may find it helpful to speak with a therapist. A therapist can be a sounding board for your feelings of fear, worry and panic and can help you to work through productive ways to deal with those feelings. Therapy is also an excellent resource for channeling your energy into positively carrying on your day-to-day activities. If you experience anxiety about leaving your house due to the virus or live in an area that is experiencing an active outbreak, many therapists offer online video sessions.
We can get through scary things. We have the skills and support to make it. Reach out (maybe virtually) to friends and family now, take care of your mind and body and practice gratitude even when brings you back to the very basics.
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