When a new virus affects the world population, it causes a certain level of anxiety in most people. Here are some tips to help you manage any anxiety you may have in relation to COVID-19.
- Be selective in your sources
The information available changes daily. Make sure you keep
- Limit your time on social media and the internet.
Even if you don’t intend to read about the coronavirus, someone is bound to mention it in one way or another. Stay away from forums and focus on the aspects of social media you enjoy. You may wish to unfollow certain people or organizations until this situation passes.
- Stay present
Common features of anxiety are that we worry, we catastrophise and we get caught up in all the what-if scenarios. While worrying and being alert serves a purpose, it can start to become a problem. I would encourage you to stay present. Think about what you know now, at this moment. Given the credible information available to you at this time, have you acted accordingly? If and when things change you will act accordingly then. For now stay present, take each day at a time. Whatever happens, you will cope with it.
- Distraction
The thing with health anxiety is that it leads us to become hypervigilant to changes in our body, which we then interpret as signs that we have contracted the feared illness. We then Google the symptoms, which quickly confirms our most often times erroneous belief that we have indeed contracted something unpleasant
- Worst-case scenario
Think about the worst-case scenario. What is your absolute fear about this virus? Then ask yourself two key questions. 1. How likely is this scenario? And 2. If it happened would I cope with it? Underestimating our ability to cope with a situation often leads to anxiety. Reminding ourselves of our personal resources and our ability to bring in resources in the form of friends and family should the worst happen helps us to gain a sense of agency and strength in the face of the feared event.
- Reframe
With schools and universities closing, this is a really unusual time. Perhaps think about how you can reframe this experience to be one of connecting with your immediate family, appreciating the additional time you have to spend together and revel in the opportunity to stay put and connect.
- Have a plan
Make a plan to take reasonable measures to protect yourself and your family from contracting the virus as far as this is possible. Base these measures on WHO and DHA guidelines, (which at the time of writing involves hand hygiene, cough and sneezing etiquette, avoiding unnecessary trips to crowded places).
Make a plan for what you would do if you or a family member were to catch it. Remind yourself that in the majority of cases it is a mild virus. Think about what would need to happen for you to consider going to a Doctor or hospital. Remember to phone in advance if this is the case. Knowing what markers you’d be looking for in yourself and others and knowing what you would do if they were to happen helps you feel more in control. It also helps you to stay present and respond to the current actual situation rather than the feared one.