Coping with COVID Anxiety
Practical Tools for Emotional Support
It’s completely normal to feel anxious about COVID-19 and the disruptions it’s caused in your daily life. From health concerns to economic uncertainty to social isolation, the emotional toll of the pandemic is real—and you're not alone in feeling it.
Common Signs of COVID Anxiety and Pandemic Stress
Many people are experiencing heightened emotional responses due to coronavirus-related stress. These may include:
Fear of infection (for yourself or loved ones)
Feelings of helplessness or loss of control
Racing thoughts or panic
Difficulty sleeping or concentrating
Irritability or emotional overwhelm
Physical symptoms like a racing heart, sweating, or muscle tension
These are all signs that your nervous system is in fight/flight/freeze mode, trying to protect you from a perceived threat. Understanding this is the first step toward regaining a sense of calm and safety.
10 Ways to Manage Coronavirus Anxiety
1. Stay Connected While Social Distancing
Anxiety thrives in isolation. Use video calls, voice notes, texts, or social media to connect with people who make you feel safe and supported. Remember, you can be physically distant and still emotionally connected.
2. Create a Daily Routine
Structure helps your nervous system feel safer. Wake up around the same time each day, shower, get dressed, and keep mealtimes and sleep schedules consistent. Even basic rituals like making tea or journaling can be grounding.
3. Practice Self-Compassion
You’re navigating a global pandemic—not a personal productivity challenge. It’s okay if you’re not learning a new skill or finishing a big project. Your job is to survive and care for your well-being.
4. Limit News and Social Media Intake
Too much media exposure, especially about COVID-19, can increase anxiety. Stay informed, but set healthy limits. Try apps like SelfControl or Freedom to block news sites when needed.
5. Focus on What You Can Control
Washing your hands, drinking water, moving your body, limiting screen time, eating regularly—these small actions remind your brain that some things are still within your control.
6. Accept What You Can’t Control
COVID-19 is unpredictable, and that can feel scary. But acknowledging what’s out of your hands can reduce resistance and allow space for peace. Acceptance isn’t giving up—it’s making space for reality.
7. Use Grounding Techniques for Anxiety Relief
If you feel anxiety building, try:
Smelling essential oils
Holding ice cubes or splashing cold water on your face
Taking a mindful walk
Practicing the 5-4-3-2-1 grounding method:
5 things you see
4 things you hear
3 things you feel
2 things you smell
1 thing you taste
8. Avoid Coping with Alcohol or Substances
It’s tempting to numb stress with alcohol or substances, but they can worsen sleep, mood, and anxiety. Use in moderation and lean on healthy strategies instead.
9. Try Counter-Thought Exercises
When a fear spirals, try countering it with a factual, grounding statement. Example:
Anxious thought: “What if I get sick?”
Counter-thought: “Right now, I’m home, healthy, and doing my best to stay safe.”
10. Support Your Sleep
Sleep affects every part of your health, including anxiety. Tips for improving sleep:
Avoid caffeine late in the day
Reduce alcohol, especially before bedtime
Limit screen time at night
Keep a consistent bedtime
Try Yoga Nidra (guided meditation for deep relaxation)
Yes, COVID Anxiety Is Real—and Therapy Can Help
You’re doing your best in a very difficult time. And if you need support, therapy is a powerful tool to help regulate anxiety, rebuild safety, and feel more grounded in your body and mind.
I offer online therapy for anxiety and COVID-related stress throughout California. Together, we can explore gentle, nervous-system-informed strategies that actually work for your life.
Looking for COVID Anxiety Therapy in California?
I’d be honored to support you. Reach out to schedule a free 15-minute consultation: journeyinward@oliviaclear.com