Fears about COVID-19 can take an emotional toll, especially if you’re living with an anxiety disorder. But you’re not powerless. These tips can Help You to Get through this stressful time
Understanding your anxiety
It is a frightening time. We are in the middle of a worldwide pandemic, even together using several places at least partially shut downothers trying hard to reopen safely. Some people are in locations where the coronavirus infection rates are becoming worse. Others have been bracing for what might come next. And all people are watching the headlines and questioning,”When is that going to finish?
For a lot of individuals, the uncertainty surrounding coronavirus is the toughest thing to take care of. We still don’t know exactly how we’ll be impacted, how long this will last, or just how bad things may get. And that makes it all too simple to catastrophize and spiral out into overpowering dread and panic. However, you can do many things–even in the face of the unique crisis–to handle your stress and fears.
Stay informed—but don’t obsessively check the news
- It is very important to remain informed, particularly about what is happening in your community. That means you’re able to follow advised security steps and do what you can to impede the spread of coronavirus. But there is a lot of misinformation going around and sensational policy that feeds into dread. It is Essential to Be discerning about what you read and watch
- Stick to trustworthy sources such as the CDC, the World Health Organization, along with your regional public health jurisdictions.
- Limit how often you check for upgrades . Continuous monitoring of information and societal media feeds can easily become counterproductive and judgmental –fueling anxiety instead of facilitating it. The limit differs for everyone, so listen to how you’re feeling and adjust accordingly.
- Step away from press if you start feeling overwhelmed. If stress is a continuous problem , think about restricting your media consumption to a particular time frame and time daily (e.g. thirty minutes each evening at 6 pm).
- Ask someone reliable to share important updates. If you’d feel better avoiding media entirely, ask someone you trust to pass along any major updates you need to know about.
- Be careful what you share. Do your best to verify information before passing it on. Snopes’ Coronavirus Collection is one place to start. We all need to do our part to avoid spreading rumors and creating unnecessary panic.
Focus on the things you can control
We’re in a time of massive upheaval. There are many things outside our management, such as how long the pandemic continues, how other people act, and what will take place in our communities. That is a tough thing to accept, so many of us react by endlessly searching the web for replies and thinking over all the various situations that might happen. However, as long as we’re focusing on queries with unknowable replies and conditions beyond our private control, this strategy will get us aside from feeling tired, nervous, and overwhelmed
When you feel yourself becoming trapped in dread of what might happen, try to shift your focus to things you can control. For example, you can’t control how intense your coronavirus outbreak is within your city or town. Still, you also can take steps to Lower Your Own Private risk (and also the risk you will blatantly spread it to other people ), for example:
- washing your hands frequently (for at least 20 seconds) with soap and water or a hand sanitizer that contains at least 60% alcohol.
- avoiding touching your face (particularly your eyes, nose, and mouth).
- staying home as much as possible, even if you don’t feel sick.
- avoiding crowds and gatherings of 10 or more people.
- avoiding all non-essential shopping and travel.
- keeping 6 feet of distance between yourself and others when out.
- getting plenty of sleep, which helps support your immune system.
- following all recommendations from health authorities
Plan for what you can
It is natural to be worried about what may occur if your office shuts, your children have to stay home from college, you or someone you love gets sick, or need to self-quarantine. While these possibilities may be scary to think about, being proactive will help relieve some of the anxiety.
- Write down specific worries you have about how coronavirus may disrupt your life. If you start feeling overwhelmed, take a break.
- Make a list of all the possible solutions you can think of. Try not to get too hung up on “perfect” options. Include whatever comes to mind that could help you get by.
- Focus on concrete things you can problem solve or change, rather than circumstances beyond your control.
After you’ve evaluated your options, draw up a plan of action. When you’re done, set it aside and resist the urge to go back to it until you need it or your circumstances significantly change.
Stay connected—even when physically isolated
Evidence shows that many individuals with coronavirus–especially young, apparently healthy individuals –don’t have symptoms but can still spread the virus. That is why the greatest thing that most individuals can do immediately to make a positive distinction would be to practice social distancing.
But social distancing has its dangers. Humans are social animals. We are hardwired for link. Isolation and loneliness may exacerbate anxiety and depression, and also affect our physical health. That is why it’s very important to remain connected as best we could and reach out to assistance once we need it, even as we cut back on in-person interacting.
Make it a priority to stay in touch with friends and family. If you tend to withdraw when depressed or anxious, think about scheduling regular phone, chat, or Zoom dates to counteract that tendency
While in-person visits are limited, substitute video chatting if you’re able. Face-to-face contact is like a “vitamin” for your mental health, reducing your risk of depression and helping ease stress and anxiety.
Social media can be a powerful tool—not only for connecting with friends, family, and acquaintances—but for feeling connected in a greater sense to our communities, country, and the world. It reminds us we’re not alone.
Don’t let coronavirus dominate every conversation. It’s important to take breaks from stressful thoughts about the pandemic to simply enjoy each other’s company—to laugh, share stories, and focus on other things going on in our lives.
Take care of your body and spirit
This is an extraordinarily trying period, and all the tried-and-true anxiety management strategies apply, like eating healthy meals, getting tons of sleep, and meditating. Beyond this, here are a few hints for practicing self-care in the face of the special disruptions due to the coronavirus.
- Be kind to yourself. Go easy on yourself if you’re experiencing more depression or anxiety than usual. You’re not alone in your struggles.
- Maintain a routine as best you can. Even if you’re stuck at home, try to stick to your regular sleep, school, meal, or work schedule. This can help you maintain a sense of normalcy.
- Take time out for activities you enjoy. Read a good book, watch a comedy, play a fun board or video game, make something—whether it’s a new recipe, a craft, or a piece of art. It doesn’t matter what you do, as long as it takes you out of your worries.
- Get out in nature, if possible. Sunshine and fresh air will do you good. Even a walk around your neighborhood can make you feel better. Just be sure to avoid crowds, keep your distance from people you encounter, and obey restrictions in your area.
- Find ways to exercise. Staying active will help you release anxiety, relieve stress, and manage your mood. While gym and group classes may be out, you can still cycle, hike, or walk. Or if you’re stuck at home, look online for exercise videos you can follow. There are many things you can do even without equipment, such as yoga and exercises that use your own bodyweight.
- Avoid self-medicating. Be careful that you’re not using alcohol or other substances to deal with anxiety or depression. If you tend to overdo it in the best of times, it may be a good idea to avoid for now.
- Take up a relaxation practice. When stressors throw your nervous system out of balance, relaxation techniques such as deep breathing, meditation, and yoga can bring you back into a state of equilibrium. Regular practice delivers the greatest benefits, so see if you can set aside even a little time every day.
Help others (it will make you feel better)
At occasions such as that , it’s easy to get caught up in your fears and worries. But amid all of the stories of people fighting over wearing facial masks or lining up out gun shops to arm themselves, it is important to bring a breath and keep in mind that we are all in this together. As a quote in Italy reminds us”We’re standing far apart now so we can embrace each other later.”
It is no coincidence that people who concentrate on others in need and support their communities, especially during emergencies, tend to be happier and healthier than those who behave selfishly. Helping others not only makes a difference for a community–and even to the wider world at this time–it can also support your very own mental wellbeing and well-being. A lot of the misery accompanying this pandemic stems from feeling helpless. Doing kind and helpful functions for others will help you recover a sense of control over the life–as well as adding purpose and meaning.
Even if you’re self-isolating or keeping social space, there is still plenty you can do to assist others.
Follow instructions for preventing the spread of the virus. Even when you’re not at a high profile group, staying at home, washing your hands frequently, and avoiding contact with others might help save the lives of the very vulnerable in your area and avoid overburdening the healthcare system.
Reach out to other people needing . For those who know people in the community that are isolated–particularly the elderly or disabled–it’s still possible to offer support. Maybe an elderly neighbor wants help with groceries or fulfilling a prescription? You may always leave packages in their doorstep to avoid contact. Or maybe they simply should listen to a friendly, reassuring voice over the phone. Many local social networking groups will help put you in touch with vulnerable individuals in your region.
Donate to food banks. Hoarding has decreased materials to food banks in several areas, while unemployment and economic difficulties have greatly improved demand. It is possible to help older adults, low carb families, and others in need by donating food or cash.
Make a calming effect . If friends or family members are panicking, attempt to help them gain some perspective on the circumstance. Instead of scaremongering or giving credence to false rumors, refer them to reputable news sources. Being a positive, inspiring influence in these anxious times can allow you to feel better in your situation also.
Be kind to other people . An infectious disease isn’t connected to some racial or ethnic group, so speak up if you hear negative stereotypes that promote bias . With the ideal outlook and goals, we can ensure that marriage and kindness spread across our communities much quicker than this particular virus.
