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Anxiety and Coronavirus
We are in uncharted territories. A state of emergency has been declared. Everything seems unknown. Those are all statements that are sure to breed anxiety. Here are some tips on how to manage your Coronavirus anxiety.
- Accept that it is an anxiety provoking time. It is okay to be anxious. There are so many unknowns, it is normal to be anxious. Let go of the shame if you feel any and do not beat yourself up about it. Some anxiety is good, it keeps us safe, it helps us act. Anxiety can get worse when you get upset that you are becoming more anxious. So, if you are becoming mad at yourself or feeling embarrassed by how much anxiety you have, STOP, tell yourself that it is okay and normal to be anxious. Remind yourself that some anxiety is good and normal.
- Turn off the alerts/news. Yes, you need to be informed but you can control the updates and schedule them to your needs. Alerts/updates/news 24/7 may lead to anxiety 24/7. Set aside time to get yourself updated and have coping skills planned for immediately following your news update. For example, spend 20 minutes updating yourself then go for a walk. Consider not updating first thing in the morning to start possibly start your day with anxiety or right before bed setting you up for less sleep. Turning off alerts and news might also mean staying off social media where every other post is about Coronavirus. Consider some level of Unplugging.
- Along the same lines of unplugging, also stop talking about the health crisis excessively. Again, yes, it is good to share ideas and information, but you do not need to be talking about it all the time. Talking about it with others that are struggling with anxiety could only heighten your own anxiety. While some anxiety can be helpful to keeping yourself and others safe, extensive amounts is what you want to avoid.
- Amp up the self-care. Engaging in self-care even when you aren’t struggling with anxiety or feeling anxious in that moment is good practice. The goal is that self-care becomes a habit and part of your routine. That way when you are overwhelmed with anxiety it is not hard to start or think of what to do. Some ideas of what to do now: Baths. Walks. Reading. Journaling. Arts and crafts. Scrapbooking. Gardening. Woodwork. At home work out/yoga videos. Netflix, catch up on movies. Be productive – home organizing, deep cleaning. Mediation (there are a ton of guided mediations available online or through apps if you don’t know where to start).
- My final tip encourages you to use cognitive behavioral therapy (CBT). It can be difficult, but also very helpful. CBT is about recognizing when you have unhelpful thinking and changing it. Some common unhelpful thinking patterns happening now with the Coronavirus are:
- Predicting the future: Thoughts about the future that you think fact but really predictions that you are unable to know for sure will happen. Example: “My parents are going to get it and not be okay.”
Instead: “My parents are using safe health practices and will be okay.” - Catastrophizing: Thinking the worst. Example: “I’ll have to take so much time off work I won’t be able to pay the bills and end up homeless.”
Instead: “I may need to take time off work and bills will be tough, but we can survive this. We can get through this difficult time.”While these things could happen, anything could happen, and you don’t know for sure. Yes, this is a difficult time with a lot of unknowns but constantly thinking thoughts that are not facts breeds more anxiety which ultimately is unhelpful. When you find yourself predicting the future or catastrophizing, tell yourself to STOP, and try a replacement thought that is more helpful (doesn’t create more anxiety) and true. For example: “This is a difficult time and I am worried about what might happen.”
- Predicting the future: Thoughts about the future that you think fact but really predictions that you are unable to know for sure will happen. Example: “My parents are going to get it and not be okay.”
If you feel suicidal contact 24/7:
National Suicide Prevention Lifeline
1-800-273-8255
The Crisis Text Line Text HOME to 741741 in US
Crisis Text Line serves anyone, in any type of crisis, providing access to free, 24/7 support
Lastly if your anxiety worsens or you can’t seem to get it under control seek help. You can talk to a therapist. If you need medical assistant contact a medical professional. Seek help if you can’t sleep, are feeling anxious or depressed, can’t eat or overeating, or engaging in other unhealthy behaviors.
If you feel suicidal contact 24/7:
National Suicide Prevention Lifeline
1-800-273-8255
The Crisis Text Line Text HOME to 741741 in US
Crisis Text Line serves anyone, in any type of crisis, providing access to free, 24/7 support
Therapy2Thrive™ brings Hope for Healing
Our counselors at Therapy2Thrive™ provide compassionate, practical, and evidenced based practices to assist you in the therapeutic process to meet your goals and find hope to heal the challenges you are facing.
Contact our family counselor in Pleasanton for private consultation.