Coping with Coronavirus Anxiety
It’s normal to feel anxious about Coronavirus and all of the changes to our day-to-day.
There are many common reactions to stress about Coronavirus including: fear about being infected or having friends and family be impacted, worry, feelings of helplessness, anger, hypervigilance, feelings of panic, and difficulty concentrating or sleeping, to name a few! Stress is a sign that your nervous system has perceived a threat and is taking action to keep you safe. The sympathetic nervous system reacts with “flight/fight/freeze” responses such as sweating, racing heart, increased adrenaline, spiraling thoughts, trouble sleeping, and rumination. These feelings may motivate you to prepare for a potentially dangerous situation, cause you to ‘shut down’ via freeze, or encourage a variety of other responses based on your life experiences.
So what can I do about dealing with coronavirus anxiety while I am experiencing it?
Don’t forget to connect with supportive people: Reach out! schedule phone calls, videoconferencing, send text messages. Just because we are physically distancing ourselves doesn’t mean we cannot remain connected. And many of us are experiencing Coronavirus induced Anxiety.
Keep a routine: Have a cup of coffee/tea in the morning and take a shower, make the bed, get dressed etc. if that’s your norm. If you have a bedtime, keep it. If you can work remotely, stick to your work hours if possible and if you cannot work remotely use your general work hours for projects that you would like to complete. Create a routine that works for you as best as you can…the impact of the Coronavirus can be disorienting and routine can help you re-orient.
Practice self-compassion: I’d imagine that you’re doing the best you can with the skills and resources you have. It’s okay to be less productive. You don’t have to use this time to take up a new practice or learn a new skill. It’s a worldwide Pandemic and that’s a lot to take-in. Your job is to try to keep yourself as safe as possible.
Cut back on the news/social media: be mindful of how much time you spend scrolling and reading news particularly news about Coronavirus. It’s normal to want to be informed but it can also feed fear, frustration, and anxiety. If you’re struggling with spending too much time reading the news, consider using an app like SelfControl that blocks certain sites for a designated amount of time. Try to stick with reputable sources for your news consumption.
Notice what you can control: and focus on what’s in your control such as self care including your healthy practices like drinking water, exercising, making art etc. Coronavirus Anxiety isn’t likely to go away any time soon so now’s the time to slow down and care for yourself.
Know that there’s a lot that is out of your control: and know that it’s valid to have a lot of feelings about what’s happening and COVID can feel really scary.
Accept that this is where you are right now and try to sit with the fact that sometimes things are really scary. COVID-19 and the pandemic are unfamiliar to us all…fear is normal. It doesn’t mean that you can’t want things to be better, but sometimes we can find peace in acceptance. Fighting reality may only increase our sense of suffering.
If you notice your anxiety rising, use grounding or breathing exercises: smell your favorite essential oils, sit with your feet on the floor, put your hands in cold water or hold an ice cube for a minute, take a little walk around your house or yard if you have one, mindfully spend time with a pet if you have one, recite a poem or song lyrics, make a playlist, Try the 5-4-3-2-1 method: use your senses (in any order) to ground. For example: You can start by listing five things you see, then four things you hear, then three things you can smell, two things you can touch, and one thing you can taste.
Avoid turning to alcohol or substances as a way to cope. Alcohol sales during Coronavirus-related shelter-in-place orders have increased in the Bay Area and it’s a way for many to cope. But they can affect your sleep, mood, and increase feelings of depression. If you can, use them in moderation and add other skills to help you manage your COVID anxiety.
Try a countering exercise: when you have a persistent anxious thought try countering it with a factual statement. For example, “I am alone in my home reading in this moment, so my risk of catching Coronavirus is low right now.”
Sleep well! Some ideas to help you improve your sleep: exercise during the day and not before bed, limit or eliminate stimulants such as caffeine, if you drink remember to limit alcohol and stop drinking at least four hours before bed, avoid eating large meals before bed, limit screen time before bed, maintain a regular bedtime, and try to limit naps.
Try Yoga Nidra : guided somatic meditation that can be found on YouTube.
Finally, please keep in mind that this will pass.
We don’t get to choose when or how, but change is constant. Anxiety about Coronavirus is normal and common and is part of the process. Oh, and keep in mind that therapy is an option to support you during this challenging time. I’d be happy to talk about working together! Reach out at journeyinward@oliviaclear.com.