Corona Virus and Anxiety
Uncertainty in life is often a source of anxiety for many people and there are times when global events bring forward more uncertainty in daily life. The Corona virus pandemic is one of these times that can make us feel more anxious than usual. How can you manage this anxiety and worry during these uncertain times? Below are a few suggestions that may help!
Limit your exposure to the news and social media.
There are so many news outlets reporting on the current situation and even more information available on social media. If you are anxious about Covid-19 you may find yourself spending more and more time searching for updates and reassurance. Not only is this counterproductive, it also floods our brain with information which can leave us feeling overwhelmed and hopeless. Limit yourself to checking news stories to once a day. Trust that if there is an important development someone in your support network will let you know. Also, if you are going to check the news make sure it is from a reliable sources! (like CDC and WHO). False information can cause more fear and panic.
Focus on what you can control.
It's good to plan on how best to deal with potential problems, and things you can do to stay physically safe during this time. For example, washing your hands and distancing yourself from others. However, some things you cant control and it's pointless to worry. Things will happen as they do, regardless of how much worrying you do. If you catch yourself getting stuck on unhelpful thoughts, give yourself permission to let go and refocus on the present. For more help on putting the focus on things you can control vs. things you cant see my last blog post!
Practice mindfulness and Cognitive Behavioral Therapy techniques
Our minds have a tendency to be biased towards focusing on thinking about all the scary things that could happen. This is meant to protect us from potential threats, but often times our brains have a tendency to overestimate the likelihood of a negative outcome. This causes us to get stuck on "what if's". what if.......I get sick?, what if.... this never ends?, what if.....someone I love gets sick? It is important to acknowledge our worries and then shift our mind back to the present moment. Here are some helpful tips to try to bring ourselves back to the present.
Engage in Self-Compassion
Finally, be kind to yourself. We are all struggling in how to best manage during this difficult time. We will make mistakes, pick unhealthy coping strategies, have hard days, and get caught up in worries. We are human and we will stumble, but that is okay. Mistakes help us learn and grow. Focus your energy and attention on the people you care about, and move towards the things that are important to you. Love can overcome fear.
Now take a big deep breath, remember that we are all in this together, we can cope, and get through this.
Limit your exposure to the news and social media.
There are so many news outlets reporting on the current situation and even more information available on social media. If you are anxious about Covid-19 you may find yourself spending more and more time searching for updates and reassurance. Not only is this counterproductive, it also floods our brain with information which can leave us feeling overwhelmed and hopeless. Limit yourself to checking news stories to once a day. Trust that if there is an important development someone in your support network will let you know. Also, if you are going to check the news make sure it is from a reliable sources! (like CDC and WHO). False information can cause more fear and panic.
Focus on what you can control.
It's good to plan on how best to deal with potential problems, and things you can do to stay physically safe during this time. For example, washing your hands and distancing yourself from others. However, some things you cant control and it's pointless to worry. Things will happen as they do, regardless of how much worrying you do. If you catch yourself getting stuck on unhelpful thoughts, give yourself permission to let go and refocus on the present. For more help on putting the focus on things you can control vs. things you cant see my last blog post!
Practice mindfulness and Cognitive Behavioral Therapy techniques
Our minds have a tendency to be biased towards focusing on thinking about all the scary things that could happen. This is meant to protect us from potential threats, but often times our brains have a tendency to overestimate the likelihood of a negative outcome. This causes us to get stuck on "what if's". what if.......I get sick?, what if.... this never ends?, what if.....someone I love gets sick? It is important to acknowledge our worries and then shift our mind back to the present moment. Here are some helpful tips to try to bring ourselves back to the present.
- Take a least 5 big deep breaths in and out. This will help calm your nervous system which will allow you to relax and think more clearly.
- Check in on your thinking. What are you telling yourself? Try and challenge your thoughts and come up with alternative statements. For example, remind yourself that this is temporary, you can get through this, or its okay to not have all the answers.
- Distract yourself with a favorite activity to give your mind a mental break
- Focus on the small things that you can control such as, washing your hands, deciding how you want to spend your day,
- Practice gratitude. Be grateful for what you do have in your life. We are still far luckier living now in this time than in previous times in history. Better yet, thank the family and friends in your life for what they have done, or mean to you.
- If you have a child who is struggling with anxiousness remind them that as the adult you will take extra special care to stay safe and keep the whole family safe as well. Remind them that the best thing they can do is wash their hands.
Engage in Self-Compassion
Finally, be kind to yourself. We are all struggling in how to best manage during this difficult time. We will make mistakes, pick unhealthy coping strategies, have hard days, and get caught up in worries. We are human and we will stumble, but that is okay. Mistakes help us learn and grow. Focus your energy and attention on the people you care about, and move towards the things that are important to you. Love can overcome fear.
Now take a big deep breath, remember that we are all in this together, we can cope, and get through this.
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