Coronavirus Anxiety: Coping with Stress, Fear, and Worry

Fears about COVID-19 can take an emotional toll, especially if you’re  already living with an anxiety disorder. But you’re not powerless. These  tips can help you get through this stressful time. 

Understanding your anxiety 

It’s a frightening time. We’re in the midst of a worldwide pandemic, with many  places at least partially shut down, others struggling to reopen safely. Some of us  are in areas where the coronavirus infection rates are getting worse. Others are  bracing for what may come next. And all of us are watching the headlines and  wondering, “When is this going to end?” 

For many people, the uncertainty surrounding coronavirus is the hardest thing to  handle. We still don’t know exactly how we’ll be impacted, how long this will last,  or how bad things might get. And that makes it all too easy to catastrophize and  spiral out into overwhelming dread and panic. But there are many things you can  do—even in the face of this unique crisis—to manage your anxiety and fears. 

Stay informed—but don’t obsessively check the news 

It’s vital to stay informed, particularly about what’s happening in your community,  so you can follow advised safety precautions and do your part to slow the spread  of coronavirus. But there’s a lot of misinformation going around, as well as  sensationalistic coverage that only feeds into fear. It’s important to be discerning  about what you read and watch. 

• Stick to trustworthy sources such as the CDC, the World Health Organization, and your local public health authorities. 
• Limit how often you check for updates. Constant monitoring of news and social media feeds can quickly turn compulsive and counterproductive—fueling anxiety rather than easing it. The limit is  different for everyone, so pay attention to how you’re feeling and adjust  accordingly. 

• Step away from media if you start feeling overwhelmed. If anxiety is an ongoing issue, consider limiting your media consumption to a specific time frame and time of day (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 so many things outside of our  control, including how long the pandemic lasts, how other people behave, and  what’s going to happen in our communities. That’s a tough thing to accept, and  so many of us respond by endlessly searching the Internet for answers and  thinking over all the different scenarios that might happen. But as long as we’re  focusing on questions with unknowable answers and circumstances outside of  our personal control, this strategy will get us nowhere—aside from feeling  drained, anxious, and overwhelmed. 

When you feel yourself getting caught up in fear of what might happen, try to shift your focus to things you can control. For example, you can’t control how severe the coronavirus outbreak is in your city or town, but you can take steps to reduce your own personal risk (and the risk you’ll unknowingly spread it to others), such  as: 

• 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, get plenty of sleep, which helps support your immune system. Following all recommendations from health authorities.

Plan for what you can 

It’s natural to be concerned about what may happen if your workplace closes,  your children have to stay home from school, you or someone you love gets sick,  or you have to self-quarantine. While these possibilities can be scary to think  about, being proactive can help relieve at least 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. 

Take care of your body and spirit 

This is an extraordinarily trying time, and all the tried-and-true stress  management strategies apply, such as eating healthy meals, getting plenty of  sleep, and meditating. Beyond that, here are some tips for practicing self-care in  the face of the unique disruptions caused by 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 times like this, it’s easy to get caught up in your own fears and concerns. But  amid all the stories of people fighting over wearing face masks or lining up  outside gun stores to arm themselves, it’s important to take a breath and  remember that we’re all in this together 

• Reach out to others in need. If you know people in your community who are isolated—particularly the elderly or disabled—you can still offer support. Perhaps an older neighbor needs help with groceries or fulfilling  a prescription? You can always leave packages on their doorstep to  avoid direct contact. Or maybe they just need to hear a friendly,  reassuring voice over the phone. Many local social media groups can  help put you in touch with vulnerable people in your area. 
• Reach out to others in need. If you know people in your community who are isolated—particularly the elderly or disabled—you can still offer support. Perhaps an older neighbor needs help with groceries or fulfilling  a prescription? You can always leave packages on their doorstep to  avoid direct contact. Or maybe they just need to hear a friendly,  reassuring voice over the phone. Many local social media groups can  help put you in touch with vulnerable people in your area.

Pooja Shah is a post graduate in economics and worked as a teacher in a reputed institution for almost 5 years. She is a mother of two kids, she is an avid reader and carries passion for writing.

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Disclaimer: The opinions expressed in this post are the personal views of the author. They do not necessarily reflect the views of The Mom Store.