Managing anxiety during COVID-19
Adapted from Black Dog Institute
Feeling anxious in certain situations can help us avoid danger, it’s how we’ve evolved to keep ourselves safe. Even if you are not typically an anxious person, it’s common to feel some anxiety during periods of change or uncertainty.
If you’re feeling anxious or worried during this time, you’re not alone.
Anxiety is normal, and in some cases it can be helpful. For example, research during past pandemics show that people who worry are more likely to do the things that help to keep the virus at bay, like frequent handwashing.
However, sometimes anxiety can be unhelpful. Here are some practical ways that you can keep feelings of anxiety at bay, if you are starting to feel overwhelmed.
1. Channel your anxious energy into action: get informed, plan, and prepare
We often feel anxious when events feel out of our control, and when we think we don’t have the capacity, skills or ability to cope. Anxiety tricks us into thinking about the worst-case scenarios in vivid and frightening detail.
Instead of worrying, try your best to focus on what’s under your control. Equip yourself with the facts about COVID-19 from trusted sources. Follow government advice and make a plan about what you and your family will do if you need to be in isolation, or quarantine.
2. Limit or avoid unhelpful media and misinformation
Being exposed to constant, alarming, anxiety-inducing stories convinces us that there is something to panic about, and further perpetuates myths, rumours, misinformation, uncertainty and anxiety. The more we read and hear about it, the more frightening it becomes, and the less chance we have to distract ourselves and do things that can take our minds off it.
Although it might be tempting to keep informed, or difficult to escape, limiting your exposure to media, news, and social media about coronavirus will help quell the panic.
3. Cut down or stop the behaviours that are fuelling your anxiety
There are certain actions, when performed frequently, that can fuel anxiety about health, and germ-phobia. Focusing too much on bodily symptoms, and relying on “Dr Google”, can consume one with anxious thoughts and panic.
Being aware of these behaviours, understanding how they’re making you feel, and replacing them with more helpful coping strategies can alleviate disproportionate feelings of anxiety.
4. Stay focused on the here and now, taking each day step by step
Try to focus on the here and now- not the past and not the future. Live in the moment and take one day at a time.
5. Be aware of negative thoughts and don’t give them too much power
Just because we’re thinking something, doesn’t always mean it’s true. When you notice yourself worrying a lot, take a step back, and try to let worries pass by without focussing on them too much.
6. Look after your body
It is essential to the management of anxiety and depression that you follow these rules: Get enough sleep, exercise, eat well, avoid smoking, excessive alcohol and any recreational drugs.
Exercise will not only help protect your mental health and immune system, it is known to help restore the balance that is needed to keep you feeling well
7. Stay connected with others
It can make a huge difference when we share our worries with others, and connect with other people who are supportive. Try to stay connected to supportive people in your life so you feel less isolated and lonely. You might need try new ways of connecting that you haven’t before. Zoom is an example or online social networks.
8. Help other people, be kind, and compassionate
When we help other people, it can also make us feel better. We are all in this together so let’s try our best to be kind and compassionate to each other. It is part of the ancient wisdom … ‘Do unto others, as you would have other’s do unto you’ … Kindness always is the way forward!
9. Take a breath
When you feel overwhelmed take a few slow, deep breaths to help you calm down.
- Close your eyes.
- Breath in for a count of 4.
- Hold for 4.
- Breath out slowly for a count 4.
- Hold for 4.
- Repeat
If there are other things that help you relax (e.g., a walk or listening to music) you could try these too.
A very good app for your phone is Insight Timer. It is a combination of Mindfulness, other Meditation techniques, Talks, Courses and Music. Most people love it. And of course, there are numerous others that you could explore.
10. If you’re feeling like you’re not coping, get professional advice
It’s ok to ask for help. If you’re feeling overwhelmed by anxiety, seek professional support. Psychological therapies can be done online, or remotely via phone or videoconferencing, and are an excellent option if you’re in self-isolation, or worried about going to a clinic.
….. It too shall pass!
Importantly, be assured that for most people, the anxiety and depression will be temporary, and will reduce over time, especially once the virus has been contained.