Anxiety over the COVID-19 virus can be debilitating, especially if you have an anxiety issue to begin with.
However, you aren't completely powerless.
These pointers can assist you in coping with the stress of this period.
Recognizing and managing your stress
It's a horrible period. A global pandemic has struck, and towns and countries alike have been forced to close their doors. Some of us live in locations where coronavirus has already spread. Others are preparing themselves for the worst. And we're all keeping tabs on the news and wondering, "What's next?"
Many people find the ambiguity around coronavirus to be the most difficult to deal with. We have no idea how awful things will get or how much of an impact they will have on us. Catastrophizing and spiralling into a state of dread and terror is all too simple because of this. Even in the face of this unprecedented catastrophe, there are numerous things you can do to manage your anxiety and panic.
Stay up to date, but don't constantly scan the headlines every day.
Make sure you know what's going on around you so that you can take the appropriate safety precautions and help to halt the spread of coronavirus. However, there is a lot of misinformation and sensationalistic media that simply serves to stoke the fires of irrationality. When it comes to what you read and see, you need to be careful.
• Only rely on reputable sources and your local health department.
Check for updates only once every several hours. Anxiety can be exacerbated rather than alleviated by constant monitoring of news and social media feeds. Keep an eye on how you're feeling, because everyone's threshold is unique.
In the event that you feel overwhelmed, take a break from the media. You may want to limit your media consumption to a set time period and/or a specific time of day if you are experiencing anxiety (e.g. thirty minutes each evening at 6 pm).
Ask a trusted friend or family member to pass along crucial information. A trusted friend or family member can pass along important news to you if you prefer to shun the media.
Keep your personal information private. Check facts before passing them on to others. We must all do our part to prevent the spread of rumours and the instigation of unwarranted fear.
Don't worry about what you can't change.
We're living through a period of enormous change. We have no idea how long the pandemic will endure, how other people will act, or what will happen in our neighbourhoods. A difficult thing to accept, and many of us respond by exploring the Internet for answers and contemplating all of the possible outcomes.. To put it another way, this method won't help us if we're focusing on questions with unknown solutions and conditions that are beyond our control.
When you start to worry about the future, try to focus on the things you can control. There is no way for you to influence how serious the coronavirus outbreak in your city or town will be. However, you can take efforts to lower your own personal risk (and the danger that you'll unintentionally spread it to others), such as:
At least 20 seconds of hand washing with soap and water or a hand sanitizer that includes at least 60% alcohol should be performed at least once a day.
• refraining from rubbing your face (particularly your eyes, nose, and mouth).
• even if you don't feel sick, stay at home as much as possible.
• avoiding large groups of more than ten people.
Shopping and travel should be avoided at all costs.
keeping at least six feet between oneself and other people while out and about is recommended.
sleeping well, which aids in the maintenance of your immune system.
• according to all health authority guidelines.
Plan for what you can do
As a parent, it's understandable to worry about what might happen if you lose your job, your children are unable to go to school, or you or someone you care about becomes ill. As frightening as these possibilities may be to contemplate, acting proactive can alleviate some of the stress.
In order to better understand how the coronavirus may affect your life, write down particular concerns you have. Take a break if you start to feel overwhelmed.
Think of all the possible answers you can come up with and write them down. Let go of your desire for "perfect" solutions. Include whatever you can think of that might assist you get through the day.
Rather than focusing on things that are beyond of your control, focus on what you can do to improve the situation.
Draw out a plan of action after you've weighed all of your possibilities. Afterward, put it away and resist the temptation to return to it unless your situation drastically changes.
Keep in touch, even if you're far away from others.
Coronavirus can be transmitted even if the infected person does not display any signs of illness, according to research. That's why social distancing is the most important thing most people can do right now to make a good impact.
Distancing yourself from your friends and family can have its drawbacks. Biologically, we are social beings. To connect with others, we're born with a predisposition towards it. Depression and anxiety are exacerbated by feelings of isolation and loneliness. Keeping in touch and reaching out for help is essential, even if we are cutting back on face-to-face interaction.
Keeping in touch with loved ones is essential. Think considering scheduling regular phone, chat, or Skype dates to combat your tendency to withdraw when sad or stressed.
If you can't meet face-to-face, try video conferencing instead. This "vitamin" for your mental health reduces your risk of depression and alleviates stress and anxiety through face-to-face contact.
If you're looking for a way to interact with people in your life and the world, social networking is a terrific option. It serves as a gentle reminder that we are not alone.
Be aware of how social media affects your mood. Never be afraid to mute remarks or individuals who make you feel anxious. And if it's making you feel worse, log out of the site.
Keep coronavirus out of the conversation at all times. Relaxation from worrying about the pandemic is essential; laughing, sharing tales, and focusing on other aspects of our lives are good ways to do this.
Be careful who you confide in when you're in need of emotional assistance because emotions are contagious.
Every one of us is going to require some kind of support or encouragement throughout this difficult period. In choosing a sounding board, be careful. It's not just the coronavirus that can spread. Emotions, too! Avoid discussing about the virus with persons who are pessimistic or who amplify your anxiety. Make the most of the people in your life who are both empathetic and logical in their thinking.
Take good care of yourself on all levels.
The tried-and-true methods of stress management, such as eating well, sleeping well, and meditating, nevertheless hold true in these hard times. In addition, here are some self-care strategies for dealing with the coronavirus' specific interruptions.
It's important to treat yourself with compassion. If you're feeling more depressed or anxious than normal, don't be too hard on yourself. You're not the only one who's going through the same things you are.
As much as possible, stick to a schedule. In the event that you're stranded in your own home, it is best to maintain a normal sleep, schooling, meal, or work schedule. A sense of normalcy will be restored.
It's important to take time out to do things you love. Whether it's a novel, a comedy, a board game, a craft, or a piece of art, there's something for everyone. Regardless of what you do, it doesn't matter as long as it helps you get your mind off of your concerns.
If you can, get out into nature. Getting some sunshine and fresh air will be beneficial. Even a short stroll around the block can lift your spirits. Avoid crowds, keep your distance from strangers, and abide by local rules and regulations.
• Find a way to get some physical activity in. Anxiety, tension, and depression can all be alleviated by engaging in physical activity. While the gym and group programmes are closed, you can still go cycling, hiking, or jogging on your own. Alternatively, if you're confined to your house, you can find workout videos to follow online. If you don't have any equipment, you can still do yoga and exercises that use your own weight.
Keep away from self-medication. If you're struggling with anxiety or depression, don't turn to alcohol and other substances to ease your symptoms. Avoid if you're prone to overdoing things even when things are going well.
Get into the habit of meditating. Restoring your neurological system's equilibrium is possible through the use of relaxation practises including deep breathing, meditation, and yoga. The best results come from consistent practise, so try to carve out some time each day to dedicate to it.
Help others out (it will make you feel better)
It's easy to get caught up in your own anxieties and worries during moments like this. It's vital to take a breath and remember that we're all in this together, despite the reports of people fighting over toilet paper or line up outside gun stores. "We're standing far apart now so that we might embrace each other afterwards," an Italian saying goes.
In times of crisis, those who focus on helping others and supporting their communities are more likely to be happy and healthy than those who focus on themselves. Donating your time and energy to others can have a positive impact on your neighbourhood, your state of mind, and even the rest of the globe. This pandemic is causing a lot of people to feel helpless. Being nice and helpful to others can give you a feeling of purpose and meaning in your life, and help you reclaim control over your circumstances.
Even if you choose to isolate yourself or keep a social distance from others, you can still do a lot to aid them.
Follow precautionary measures to keep the illness from spreading. You may help save the lives of those in your community who are most vulnerable by staying at home, washing your hands frequently, and avoiding direct contact with others.
Don't hesitate to help those in need. If you know elderly or disabled persons in your neighbourhood who are isolated, you can still help them. Helping an elderly neighbour with their shopping or filling a prescription could be an excellent idea. Packages can be dropped off at their door to prevent any direct interaction with them. It's possible that they just need a kind voice to talk to on the phone. It is possible to connect with the most vulnerable members in your community through a variety of local social media groups.
Make a donation to a food bank. In addition to depleting grocery store shelves, panic purchasing and hoarding have limited supply at food banks. Giving food or money to those in need is an excellent way to make a difference in the lives of seniors, low-income families, and anybody else.
Assist in reducing tension. Help those you care about who are in a state of fear by providing a sense of perspective. Refer them to credible news sources instead of spreading fear or giving attention to unfounded claims. Even when you're dealing with your own anxiety, being a supportive and uplifted presence in the lives of others can lift your own spirits.
Be considerate of others' feelings. Speak up if you hear unfavourable stereotypes that just encourage prejudice about infectious diseases because they are not linked to any racial or ethnic group. We all have the power to spread love and charity even quicker than the virus does if we have the appropriate mindset and intentions.
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