How to manage Coronavirus anxiety?

Practical advice for those who struggle

As Coronavirus continues to spread, with it comes the spread of anxiety and worry. We are constantly bombarded with updates from both the media and the government. These force us to face and adjust to a dramatically changing situation. It is clear that during this time it is easy to fall victim to becoming overcome with anxiety about the Coronavirus. Anxiety is commonly driven by the fear of feeling or being out of control. As a result, anxiety and anxiety-related feelings can cause an individual to feel they need to be in control to feel calm. The behavioural response to this as it stands can be seen in examples such as people buying excess amounts of supplies, masks, hand sanitizers etc which further fuels the national and international state of anxiety.

It can be difficult to stay calm and collected under the current circumstances, so take comfort in knowing that you are not alone in how you feel. The following are some tips which may be beneficial in both the reduction of anxiety and fear-related feelings alongside some positive mental health promotion which ultimately will aid us in being more proactive and less fearful as a nation going through this particularly difficult time.

1. Keep your regular routine as much as you can – while making an effort towards social-distancing it may seem appealing to cease everyday activities or might feel difficult to maintain your usual routine. We encourage that you continue with your daily responsibilities, like waking up at a similar time, keeping regular meals etc. as routine promotes wellness. When we begin to pull back from the things we love and are important to us, this can have a negative impact on our mental health.

2. Practice good regular hygiene – While this tip has been most likely heard by the vast majority, it really is one which should not be overlooked. Wash your hands regularly & cover your mouth and nose when coughing/sneezing. This is the advice of the World Health Organization and it is wholeheartedly endorsed by MyMind. It’s common due to wanting to be in control to feel the need to take extreme measures, however, rest assured this one can be enormously beneficial. 

3. Challenge irrational thinking – ‘Irrational thoughts’ are thoughts which are unrealistic or not true and often are perceived by the person experiencing them as TRUE. Thoughts are just thoughts and gladly cannot harm us! First, listen to what your mind is telling you. Next, instead of saying “I am going to get ill”, try telling yourself “I am having the thought that I am going to get ill” which can help reduce anxiety by emphasizing and understanding that this thought is not necessarily a reality.

4. Only tolerate what YOU can handle – Media is currently filled with multiple sources of information, some fact-based and some which are completely absurd and because of this it can be easy to find yourself becoming fearful due to current online content. When reading sources of information, it is crucial to your own personal well-being and sense of peace that the information you are reading is evidence-based, informative and provide you with an updated version of current affairs in regards to the virus.  If you feel you are struggling to cope, it may be beneficial to reduce your use of social media or watching live news etc as this can be beneficial in reducing your exposure to false or misleading information which further provokes anxiety. If you do struggle, it might be a good idea to limit checking the news to once or maximum twice a day. 

Parents and those within close proximity with children and young people should keep them well-informed of the facts whilst also paying particular attention to the importance of reassuring them if they seem overly concerned or withdrawn.

5. Stay connected to your support network –  It is currently recommended to keep social-distance, however, human interaction can be crucial in the reduction of prevalent anxiety levels. It is important to feel supported and to surround yourself with people who have a positive attitude/outlook, even if you have to do so over the phone. Talking to somebody can be of profound benefit and as the saying goes, a problem shared really is a problem halved, often finding that with the help of others we can overcome a lot of what may have felt impossible if we endured it alone.

The above is a non-exhaustive list of just a few things you can do to aid in the reduction of anxiety during what the world is currently facing. At MyMind we offer affordable and accessible Counselling & Psychotherapy online. If you feel you need further support and would like to book a session you can do so by getting in touch using our website www.mymind.org or alternatively by telephone on 076 680 1060 or email at hq@mymind.org.

On behalf of MyMind I would like to take the opportunity to wish you an abundance of health and wellness, and remember to STAY SAFE AND WASH THOSE HANDS!

By: Lloyd Horgan, 

Counsellor