Fears about COVID-19 can take an emotional toll, especially if you have an anxiety disorder already. Yet you aren't impotent. These tips will assist you in getting through this difficult time.
Understanding your anxiety
It's a scary time. With several locations at least partly shut down, others trying to reopen safely, we're in the center of a worldwide pandemic. Some of us are in places where the rates of coronavirus infection are worsening. Others prepare themselves for what can come next. And we're all watching the news and thinking, "When will this be over?" ”
The confusion surrounding coronavirus is the hardest thing to tackle for many individuals. We really don't know exactly how we're going to be affected, how long this is going to last, or how bad things are going to get. And that makes catastrophizing and spiraling out of crippling fear and panic all too easy. But there are also things you can do to control your anxiety and fears, particularly in the face of this unique crisis.
Keep updated, just don't search the news obsessively.
Staying informed, especially about what is happening in your neighborhood, is important so that you can follow the safety precautions advised and do your part to slow the spread of coronavirus. Yet, as well as sensationalistic news, there is a lot of misinformation going around that just feeds into fear. Being discerning about what you read and watch is critical.
Stick to reputable outlets such as the CDC, the World Health Organisation, and the authority in the local public health.
Limit the number of notifications you search. Instead of calming anxiety, continuous monitoring of news and social media feeds can easily turn compulsive and counterproductive. For everybody, the limit is different, so pay attention to how you feel and change it accordingly.
When you start feeling depressed, move away from the news. Consider restricting your media intake to a fixed time period and time of day if anxiety is an ongoing problem (e.g. thirty minutes each evening at 6 pm).
Tell someone trustworthy to share substantial updates. Ask someone you trust to pass along any big developments you need to hear about if you would feel like avoiding the media completely.
Be careful on what you post. Before passing it on, do your best to check the details. One place to start is Snopes' Coronavirus Array. To avoid spreading rumors and causing needless panic, we all need to do our part.
Rely on stuff that you can handle,
We are in a moment of tremendous upheaval. Outside of our influence, there are so many factors, like how long the pandemic lasts, how other people act, and what will happen in our societies. That's a hard thing to consider, and so many of us respond by searching the Internet constantly for answers and worrying about all the different possibilities that might happen. But as long as we concentrate on issues with unknowable responses and situations beyond our personal control, apart from feeling exhausted, nervous, and overwhelmed, this approach will get us nowhere.
Try to turn your mind to things you can handle when you find yourself being swept up in fear of what could happen. You can't monitor, for instance, how serious the coronavirus outbreak is in your town or city, but you can take measures to minimize your own personal risk (and the risk of spreading it unknowingly to others), such as:
Clean your hands regularly with soap and water or a hand sanitizer that contains at least 60 percent alcohol (for at least 20 seconds).
Do not touch your face (particularly your eyes, nose, and mouth).
Stay at home as long as you can, even though you're not feeling sick.
Avoiding crowds and groups of 10 individuals or more.
Avoiding all non-essential travel and shopping.
When out, keep a distance of 6 feet between yourself and others.
You get plenty of sleep, which helps to strengthen the immune system.
Complying with all the health authorities' guidelines.
Stay in touch, even when separated physically,
Evidence suggests that many individuals with coronavirus do not have symptoms, especially young, apparently healthy individuals, but can still spread the virus. That's why the best thing most individuals can do to make a meaningful impact right now is to practice social distancing.
Yet social distancing entails threats of its own. Humans are creatures that are social. To bind, we're hardwired. Anxiety and depression can be compounded by isolation and loneliness, and even affect our physical health. That's why, even as we cut back on in-person socializing, it's vital to remain linked as best we can and reach out for help when we need it.
Making keeping in touch with friends and family a priority. Think about arranging daily phone, chat, or Zoom dates to reverse the pattern if you appear to withdraw while stressed or anxious.
Although in-person visits are limited, if you are willing, replace video chatting. Face-to-face interaction is like a mental wellbeing "vitamin," reducing the risk of depression and helping to alleviate stress and anxiety.
Social networking can be a powerful tool, not only to communicate with friends, families, and acquaintances, but to feel more connected to our societies, country, and the world in a larger sense. This shows us that we aren't alone.
That said, be aware of how you feel about social media. Don't hesitate to mute keywords or individuals that are making the anxiety worse. And log off if that makes you feel any worse.
Do not let any discussion be governed by the coronavirus. To simply enjoy each other's company, it is important to take breaks from stressful thoughts about the pandemic to laugh, exchange stories, and concentrate on other things going on in our lives.
Take control of the spirit and body
This is an incredibly stressful time, and all the tried-and-true techniques for stress management apply, such as eating nutritious food, having plenty of sleep, and meditating. Beyond that, in the face of the unique disturbances caused by the coronavirus, here are several suggestions to practice self-care.
Be good to yourself. When you're feeling more depression or anxiety than normal, go easy on yourself. In your challenges, you're not alone.
As best you can, maintain a schedule. Try to stick to your usual sleep, training, dinner, or work routine even if you're stuck at home. This will allow you to retain a sense of normalcy.
For things that you love, take time off. Whether it's a new recipe, a craft, or a piece of art, read a good book, watch a comedy, play a fun board or video game, make something. As long as it keeps you out of your problems, it doesn't matter what you do.
Get out, if possible, with nature. You'll do better with sunshine and fresh air. You might also feel better with a stroll around your neighborhood. Just make sure you avoid crowds, keep your distance from people you meet, and respect your region's restrictions.
Discover ways to workout. It will help you release anxiety, alleviate stress, and control your mood by staying active. You can still bike, climb, or walk whilst gym and community classes may be out. Or search online for fitness videos you can follow if you're stuck at home. And without tools, there are many activities you can do, such as yoga and workouts using your own bodyweight.
Avoid becoming self-medicated. Take note that you do not use alcohol or other drugs to cope with depression or anxiety. It might be a good idea to stop it for now, if you tend to overdo it at the best of times.
Take up the art of relaxation. When your nervous system is thrown out of control by stressors, calming techniques such as deep breathing, meditation, and yoga will get you back into a state of balance. Daily practice has the greatest advantages, so see if each day you can set aside even a little time.
Helping others (it will make you feel better)
It is possible to get wrapped up in your own worries and concerns at times like this. But it's important to take a breath and note that we're all in this together, despite all the news of people fighting over wearing face masks or lining up outside gun stores to arm themselves. As we are reminded by a quote circulated in Italy: "We are now standing far apart so we can embrace each other later."
It's no surprise that those who focus on those in need and help their communities appear to be happier and healthier than those who behave selfishly, especially during times of crisis. It can also encourage your own mental health and well-being by helping others not only make a difference to your community, and also to the wider world at this time. Most of the anguish that follows this pandemic derives from feeling impotent. Doing kind and supportive deeds for others, as well as adding meaning and intent, will help you recover a sense of control over your life.
There's always plenty you can do to support people, even if you're self-isolating or keeping social distance.
Follow the instructions to keep the virus from spreading. Staying at home, washing your hands regularly, and avoiding contact with others, even if you are not in a high-risk category, will help save the lives of the most vulnerable in your community and prevent overburdening the healthcare system.
Reach out who need some. If you know individuals who are isolated in your community, especially the elderly or disabled, you can still offer help. Maybe an elderly neighbor needs help with groceries or a prescription? To prevent direct contact, you can still leave parcels on their doorstep. Or maybe they just need to hear, over the phone, a friendly, reassuring voice. In your city, several local social media groups will help bring you in touch with vulnerable people.
Make donations to food banks. In certain regions, Hoarding has limited supplies to food banks, while unemployment and economic problems have increased demand greatly. By donating food or cash, you can support older people, low-income families, and those in need.
Be an influence that is soothing. Try to help them gain some perspective on the situation if friends or loved ones are panicking. Refer them to reputed news outlets instead of scaremongering or giving credence to fake rumors. In these anxious moments, being an optimistic, uplifting force will help you to feel better about your own situation, too.
Become kind to everyone. An infectious disease is not related to any ethnic or racial group, so if you encounter false stereotypes that only encourage discrimination, speak up. With the right mindset and intentions, we can all ensure that compassion and charity grow much faster than this virus in our societies.
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