Coping with Stress, Fear, and Worry in the Face of Coronavirus Anxiety

Coping with Stress, Fear, and Worry in the Face of Coronavirus Anxiety


COVID-19 fears can be emotionally draining, especially if you already have an anxiety issue. However, you are not helpless. These suggestions by Dharamveer Solanki Hospital’s Doctors can assist you in getting through this trying moment.


Understanding your anxiety
It’s a terrifying time. We’re in the midst of a global epidemic, with many areas shut down entirely or partially, and others struggling to reopen in a safe manner. Some of us live in places where the rate of coronavirus infection is increasing. Others are waiting to see what happens next. And we’re all thinking, “When is this going to end?” when we read the headlines.
The ambiguity around coronavirus is the most difficult thing for many people to deal with. We still don’t know how we’ll be affected, how long it’ll take, or how awful things will get. And it’s all too easy to become caught up in a downward cycle of dread and terror as a result. However, even in the face of this unique catastrophe, there are numerous things you can do to manage your anxiety and fears.
Keep up with the news, but don’t overdo it. It’s critical to be informed, especially about what’s going on in your neighborhood, so you can take recommended precautions and help reduce the spread of coronavirus. However, there is a lot of misinformation out there, as well as sensationalistic reporting that simply adds to the dread. It’s critical to be selective in what you read and watch.

  • Stick to reliable sources like the Centers for Disease Control and Prevention, the World Health Organization, and your local public health authorities.
  • Reduce the number of times you check for updates. Constantly checking news and social media feeds can soon become addictive and unhelpful, increasing anxiety rather than reducing it. The limit is different for everyone, so pay attention to how you’re feeling and adjust accordingly.
  • Step away from the media if you start feeling overwhelmed. If anxiety is an ongoing issue, consider limiting your media consumption to a specific time frame and time of day (e.g. thirty minutes each evening at 6 pm).
  • Request that someone you can trust share crucial information with you. If you’d like to stay away from the media totally, ask someone you trust to inform you of any big news you should be aware of.
  • Be cautious about what you share/disclose. Make every effort to double-check information before passing it on. The Coronavirus Collection on Snopes is a good place to start. To avoid spreading misinformation and causing unwarranted alarm, we must all do our share.

Concentrate on the aspects of your life that you have control over.
We are living in a period of great change. Many factors are beyond our control, including how long the epidemic will endure, how other people will act, and what will happen in our communities. That’s a difficult thing to swallow, and many of us respond by continually exploring the Internet for answers and imagining all the possible outcomes. However, as long as we focus on issues with unknowable answers and circumstances outside our personal control, this technique will leave us exhausted, nervous, and overwhelmed.

Try to redirect your focus to things you can control when you feel yourself getting caught up in worry of what might happen. You can’t control how serious the coronavirus outbreak is in your city or town, but you can take steps to lower your personal risk (and the danger of unintentionally spreading it to others) by doing things like:

  • Handwashing with soap and water or a hand sanitizer containing at least 60% alcohol should be done often (for at least 20 seconds).
  • Keeping your hands off your face (particularly your eyes, nose, and mouth).
  • Even if you aren’t unwell, try to stay at home as much as possible.
  • avoiding large groups and gatherings of more than ten people.
  • avoiding all purchasing and travel that isn’t essential.
  • When you’re out and about, keep a 6-foot distance between yourself and other people.
  • Getting enough sleep is beneficial to your immune system.
  • following all of the health officials’ and authorities’ advice.

Make a plan for what you can do.
It’s understandable to be anxious about what might happen if your workplace closes, your children are forced to stay home from school, you or someone you care about becomes ill, or you are forced to self-quarantine. While contemplating these possibilities can be frightening, being proactive can help alleviate at least some of the stress.

  • Make a list of particular concerns you have about how the coronavirus can affect your life. Take a break if you start to feel overwhelmed.
  • Make a list of all the potential solutions that come to mind. Don’t get too hung up on “ideal” choices. Include anything that comes to mind as a way to help you get by.
  • Instead than focusing on conditions outside your control, concentrate on specific things you can influence or address problems with.
  • Make a plan of action after you’ve analysed your choices. Set it away when you’re finished and avoid the impulse to return to it unless you need it or your circumstances drastically change.

Keep in touch, even if you’re physically separated.
Many persons with coronavirus, particularly young, seemingly healthy people, exhibit no symptoms but can still spread the virus, according to evidence. That is why, right now, the most important thing most people can do to make a difference is to exercise social distancing.
However, social isolation has its own set of dangers. Humans are sociable creatures. We have a connection that is hardwired. Isolation and loneliness can aggravate anxiety and despair, as well as have a negative impact on our physical well-being. That’s why, even when we cut back on in-person socializing, it’s critical to stay connected as much as possible and reach out for help when we need it.

  • Maintaining contact with friends and family should be a top concern. If you’re prone to withdrawing when you’re depressed or worried, consider setting up regular phone, chat, or Zoom dates to combat this. It reminds us of not being there alone.
  • If in-person visits aren’t possible, video chatting can be used instead. Face-to-face contact is like a “vitamin” for your mental health, lowering your chances of depression and reducing stress.
  • Not only for interacting with friends, family, and acquaintances, but also for feeling more connected to our communities, country, and globe, social media may be a tremendous tool.
  • However, be aware of how social media affects your mood. Don’t be afraid to turn off keywords or individuals who are making you anxious. If it’s making you feel bad, log off.
  • Don’t allow the coronavirus to take over all of your conversations. It’s critical to take breaks from worrying about the epidemic to simply enjoy each other’s company—to laugh, tell stories, and think about other things in our lives.

Take care of your physical and mental well-being.
This is a particularly stressful period, and all of the tried-and-true stress-reduction techniques, such as eating good meals, getting plenty of sleep, and meditating, are appropriate. Aside from that, here are some suggestions for self-care in the face of the coronavirus’s specific disruptions.

  • Be kind with yourself. If you’re suffering more depression or anxiety than usual, take it easy on yourself. You aren’t alone in your difficulties.
  • Maintain as much of a routine as possible. Even if you’re stuck at home, try to stick to your normal sleeping, schooling, eating, and working schedule. This will assist you in maintaining your sense of normalcy.
  • Make time for the things you enjoy. Make something—whether it’s a new dish, a craft, or a work of art—by reading a good book, watching a comedy, or playing a fun board or video game. It doesn’t matter what you do as long as you’re not thinking about your problems.
  • If at all possible, get out in nature. You’ll feel better if you get some sunshine and fresh air. Even a little walk around the block can help you feel better. Just stay away from crowds, keep your distance from anyone you meet, and follow any local rules.
  • Look for ways to get some exercise. Maintaining an active lifestyle will assist you in releasing anxiety, reducing stress, and managing your mood. You can still ride, hike, or stroll while the gym and group classes are closed. If you’re stuck at home, check for exercise videos online to watch.
  • There are several activities you can do without any equipment, such as yoga and bodyweight exercises.
  • Avoid Self-medication. Make sure you’re not self-medicating with alcohol or other substances to cope with anxiety or despair. If you’re prone to overdoing things even when things are going well, it’s probably best to stay away for the time being.
  • Start a relaxing routine. Relaxation practises like deep breathing, meditation, and yoga can help you regain control of your nervous system when stressors knock it out of whack. The most benefits come from regular practise, so try if you can set aside even a small amount of time every day.

And even after all this doesn’t work well with you, then you can anytime consult a DSH Doctor / mental health expert or visit your nearest healthcare clinic for professional help and guidance.

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