Coping up with Covid anxiety

For many people, the uncertainty surrounding coronavirus is the hardest thing to handle. We don't know exactly how we'll be impacted, how long this will last, or how bad things might get. There are many things you can do 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 our community, so you can follow advised safety precautions and do your part to slow the spread of coronavirus.

There's a lot of misinformation going around, as well as sensationalistic coverage that only feeds into fear. Stick to trustworthy sources such as the CDC, the World Health Organization, and your local public health authorities. If anxiety is an ongoing issue, consider limiting your media consumption to a specific time frame.

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

The positivity in our life is a function of our thinking. So think positive, stay positive!

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

How to stop “what-ifs”

Relinquishing our desire for certainty and control is easier said than done. If you feel yourself start to spin out into negativity or panic, grounding yourself in the present moment can stop the negative spiral and allow your rational brain to come back online.

The technique is simple yet effective: Bring your attention to your breath and your body. Focus all of your attention on the here and now: noticing the sights, sounds, and smells around you and what you’re feeling in your body. Continue to breath slowly in and out—gently bringing your mind back to your body and breath every time it drifts—until you feel more calm.

Stay connected—even when physically isolated

Evidence shows that many people with coronavirus—particularly young, seemingly healthy people—don’t have symptoms but can still spread the virus. That’s why the biggest thing that most people can do right now to make a positive difference is to practice social distancing.

But social distancing comes with its own risks. Humans are social.We’re hardwired for connection. Isolation and loneliness can exacerbate anxiety and depression, and even impact our physical health. That’s why it’s important to stay connected as best we can and reach out for support when we need it, even as we cut back on in-person socializing.

• Make it a priority to stay in touch with friends and family. If you tend to withdraw when depressed or anxious, think about scheduling regular phone, chat, or Zoom dates to counteract that tendency.
• Social media can be a powerful tool—not only for connecting with friends, family, and acquaintances—but for feeling connected in a greater sense to our communities, country, and the world. It reminds us we’re not alone.

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.
• 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.

Share your experince of quarantine in comments to help others what to do and cheer others life.