Whether you already have an anxiety disorder or not, living in a pandemic is scary. For many, it takes an emotional and physical toll when even thinking about COVID-19, but you are not alone. The first step to persevering through any situation is identifying the emotions you are experiencing. Author Simran Sethi stated in The New York Times that there are ten ways to ease your coronavirus anxiety according to Dr. Harriet Lerner, a psychologist and author:

1. Know the facts of the situation - that “The Covid-19 pandemic has infected more than 500,000 people globally, rattling financial markets, upending local economies and resulting in thousands of deaths worldwide, with numbers expected to climb” (Sethi). However, it is also dire to manage the number of times you check the media in order to keep your stress level under wraps. If you are going to check the news, make sure it is from a reliable source such as the CDC, the World Health Organization, and your local public health authorities. Yes, this is happening in our own backyard, but we need to stay focused on what is most important, which is staying safe not just for yourself but for others.  

2. Put the pandemic in perspective - It is normal to feel overwhelmed but it is important that we do not bring ourselves down or compare ourselves to others because we feel this way. We need to realize that this pandemic is happening whether we like it or not and for who knows how long. The best way we can control it on our part is by not having any social interactions even though it is in our human nature and our own behaviors and emotions, focus on the things you can control. The Help Guide by Smith and Robinson, suggests that you can do the following tasks to help:

• Wash your hands frequently (for at least 20 seconds) with soap and water or a hand sanitizer that contains at least 60% alcohol.

• Avoid touching your face (particularly your eyes, nose, and mouth).

• Stay home as much as possible, even if you don’t feel sick.

• Avoid crowds and gatherings of 10 or more people.

• Avoid all non-essential shopping and travel.

• Keep 6 feet of distance between yourself and others when out.

• Get plenty of sleep, which helps support your immune system.

• Follow all recommendations from health authorities.

3. Identify the source(s) of your anxiety - If you can first label your emotions, then you know and understand that they are real and need to be taken care of. Plan for what you can by:

• Writing down specific concerns you have about the coronavirus and how it may affect your lifestyle. If you feel overwhelmed, it is okay to take a break.

• Making a list of all the possible solutions you can think of. There is no such thing as a perfect solution so just start writing down the first idea that comes to mind.

• Focus on concrete things you can change, rather than specific circumstances beyond your control.

• Create a plan of action once you have brainstormed all your options. When you’re done, sleep on it overnight and then change anything if you need to, but otherwise, try to refrain from coming back to it until your circumstances significantly change.

4. Refrain from shaming or blaming - When in survival mode, it is easy to blame others and forget that we are all in this together. We don’t want to fully suppress our emotions, but we can learn more about anxiety, how it works, the triggers, and the steps we can take to decrease and manage anxiety. Anxiety provides us with more information about our lives and can help motivate us to take steps to decrease or solve problems, as well as encourage us to reach out to support systems and connect with others.

5. Don’t be afraid to ask for help - When filled with fear, our judgment tends to get blurred and we are afraid to show that we need help. However, this could be the best time to ask what to do because none of us are knowledgeable enough to do this all alone without the right help. This could mean speaking to your kids’ teachers, reading the latest research from the CDC, and reaching out to your therapist.

You can help others in the process as well which will ultimately help you feel better. Even as simple as dropping off groceries or picking up medications for those you can’t  leave the house (the elderly or disabled), following guidelines for preventing the spread of the virus, or donating to food banks.

6. Don’t procrastinate about preparing for the worst - Anxiety, as Dr. Lerner states, can trigger individuals to over- or under-react, meaning some may start to compulsively wash their hands more than necessary and others may not take precautions with germs at all. Also, going to the store to obtain food and supplies that you would need for a couple weeks is preparing, however stocking up on a year’s worth of toilet paper may be too extreme.

7. Connect, connect, connect - Social distancing can be very difficult to maintain for some people, which is why it is important to stay in communication with the outside world and family/friends. Studies illustrate that teens have the hardest time social distancing and finding other ways to find happiness. Isolation can exacerbate stress for some people so it is important to stay connected even when physically isolated. The Help Guide recommends: 

• Making it a priority to reach out to friends and families even if it means scheduling a regular phone call. 

• Make face-to-face contact possible by face timing or using skype regularly

• Utilize social media to connect with friends, family, and acquaintances but also the outside world. You are a part of a pandemic just as much as anyone else and it this is a convenient reminder that you are not alone. 

• Stay mindful of how social media is making you feel. There are going to be times when having too much access to our screens can overwhelm us, so don’t hesitate to take a step back and turn off your device or remove things or people that are causing you anxiety.

• Don’t let the coronavirus be the topic of every conversation, instead, take this time to catch up with others and focus on other aspects of your life. For some people, be aware that talking about the coronavirus can bring up even more fear when it’s not even your intention in the first place.

8. Practice self-compassion - Be gentle on yourself during these difficult times. This is the best time to practice eating healthy meals, getting plenty of sleep, exercising and meditating. Anxiety and fear also have physiological processes and may go in phases so sleeping, eating, exercising and meditating can be helpful in managing these to curb the extreme phases. Dr. Lerner reminds us that “Fear isn’t fun, but it signals that we are fully human.”

9. Don’t skip the self-care - This could be as simple as getting up and washing your face in the morning to feeding yourself throughout the day, try to maintain your regular routines. Any type of activity could help as well: exercise, yoga, meditation, reading, or religious and spiritual practices. All activities help you release your anxiety, relieve stress, and manage your food

• Be kind to yourself especially if you are experiencing more depression or anxiety than usual, you are not alone.

• Maintain a routine as best as you can to make it all feel a little less out of the ordinary 

• Take time out of your day for activities you enjoy such as reading a book, playing a board game, learning a new language, working on a craft project etc.

• Get out in nature, if possible. Just a simple walk around the block may make your day feel better.

• Find ways to exercise.

• Avoid self-medicating. This not a good way to avoid depression and anxiety.

• Take up a relaxation practice such as deep breathing, meditation, and yoga.

• Connect with friends and family via face time or skype

10. Don’t let fear and anxiety become pandemics, too - In other words, don’t let fear and anxiety take over your life, take over them and keep your anxiety at a manageable rate. Dr. Lerner reports, “we should not let fear lead us into isolation or stop us from acting with clarity, compassion and courage. Terrible things happen, but it is still possible to move forward with love and hope.”

We are all living in a scary time, one that many of us have never experienced before. For more information on how to lower your stress levels, manage your anxiety and Telehealth services, please visit our website at Hilber Psychological Services.

- Written by Lily Schmitt and Tanya L. Hilber, PsyD

References:

Sethi, Simran. “10 Ways to Ease Your Coronavirus Anxiety.” The New York Times. 27, March. 2020. https://www.nytimes.com/2020/03/18/smarter-living/coronavirus-anxiety-tips.html

Smith, Melinda. Robinson, Lawrence. “Coronavirus Anxiety: Coping with Stress, Fear, and Uncertainty.” Help Guide. March. 2020. https://www.helpguide.org/articles/anxiety/coronavirus-anxiety.htm