7 Tips for Coping with Coronavirus Anxiety

As the world continues to grapple with the coronavirus outbreak, you — like so many people in the world right now — may be feeling a heightened sense of anxiety.  Often this anxiety is caused by an extraordinary sense of uncertainty about the future: “how will this crisis affect my loved ones?”, “what will happen to my job?”, “when will things go back to normal?”

As humans, our natural reaction to a future that remains uncertain is to feel fear. The emotion of fear can feel uncomfortable and difficult to regulate. When regulation becomes challenging we will often fall into a state of fight/flight/freeze, a normal biological reaction when we perceive an imminent threat to our physical safety.  

During these uncertain times, our ability to cope and regulate our emotions can become even more challenging.  It is important to remember that we are not alone and that we are all going through this together. 

The question is, during this time of increased stress and anxiety, how do we make sure to take care of ourselves?

COPING WITH CORONAVIRUS ANXIETY
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Fear and anxiety are subjective emotions and so are the ways we cope with them. Here are some different strategies that may help if you’re feeling extra anxious about life right now: 
 

• Acknowledge Your Feelings: This may sound trivial but acknowledging your feelings as reasonable and appropriate given the circumstances is an important part of the coping process. Hold yourself with compassion and remember that it’s okay to feel exactly as you’re feeling right now.

 

• Try to Visualize Your Emotions: Visualization can be a helpful way to better understand our thoughts and emotions. Try to picture your feelings as oceans waves: let the emotions pass over you like a wave.  Allow the waves to come and be felt while also remembering and finding comfort in the fact that it is temporary and will eventually subside.

 

• Be Proactive Where Possible: From travel restrictions to school closures, the coronavirus crisis has taught us that certain decisions are beyond our control.  For this reason, it can be helpful to focus on things you do have command over like your personal hygiene (e.g. washing your hands diligently with soap and water) and your personal conduct (e.g. limiting yours and your family’s exposure to crowds). Making small, intentional decisions can help you feel more in control when it seems like the world around you is anything but.

 

• Practice Self-Care: Now more than ever it’s important to prioritize wellness and self-care by remembering to sleep well, eat balanced meals, stay mentally engaged and keep active as much as possible. Government and health officials have reminded us that social distancing doesn’t necessarily mean staying indoors, so try and step outside at least twice a day for some replenishing fresh air and a welcome change of scenery.

 

• Choose Your Information Sources Wisely: With all its misinformation and unsolicited opinions, social media can be a stressful ecosystem for people dealing with anxiety. Consider limiting your social media exposure at this time and instead, look to trusted information sources (e.g. World Health Organization, Global Affairs Canada) and reputable news outlets for the updates and guidance you really need at this time.

 

• Stay Connected: We’re fortunate to live in an age when technology can keep us connected even when we’re forced to stay apart. From video chats with loved ones to virtual play dates with friends, do your best to reach out to others for fun and moral support during this unusual time. When we self-isolate, we tend to stew on our fears; talking to others reassures us we’re not alone.

 

• Share Your Feelings: This can apply to anything from confiding in a trusted friend or family member to speaking with a therapy professional — many of whom (myself included) are offering remote sessions via video chat to respect social distancing protocols. Give yourself an outlet to share how you’re feeling about the current events swirling around us; you never have to face your feelings alone. 

Times of upheaval and uncertainty, like the unfolding coronavirus crisis we’re all living through, can lead us to feel more fearful and anxious. If you find yourself struggling right now, consider the above strategies and always reach out if you need additional support. 

Wishing you comfort and peace of mind.
 
RELATED LINKS:
Eco-Anxiety: How to Cope with Climate-Related Stress
Understanding the Symptoms, Triggers and Treatment of Panic Attacks
Panic Attacks and Panic Disorders: What’s the Difference?