Managing the Anxiety Around COVID-19 (Coronavirus)

We are all surrounded by an inundated with information about COVID-19 also known as the coronavirus. There is a collective anxiety about what to do and what will happen.

Anxiety develops from fear and a perceived lack of control. Anxiety is designed to get our body and mind to pay attention when a threat is perceived. One way to handle the anxiety when it comes up is to thank it for doing its job, because indeed you are paying attention! And then, tell the anxiety that you are choosing to perceive the situation differently. We have a choice regarding the thoughts we think and our self-talk in response to the COVID-19 situation. The way we think about it directly influences the way we feel about it (anxious or in control) and subsequently how we behave.

In the model below, the event (COVID-19) can lead to the negative thought that this situation is out of control. That thought naturally would make you feel anxious and panicked. When you feel anxious and panicked, you are going to behave in ways that match that feeling like staying glued to multiple news sources, blog, and social media. That results in your immune system wearing down from stress and being completely overwhelmed which goes back and fuels more of that same thinking.

Changing our thoughts takes practice, and I usually work with my clients on changing thoughts when they are not in a crisis situation; however, you can still practice cognitive reframing (the official term for thinking differently) even in the midst of the COVID-19 pandemic. Changing our thinking doesn’t mean we are oblivious to the reality of the situation; it’s not puppies and rainbows. It does mean stepping out of our stress response (where we don’t have access to logical thought) and thinking about the issue from a more rationale standpoint. So, take 5 deep breaths (which will help to switch off your stress response), and consider the following reframed model I which you have the thought that you can do things to keep yourself and your family healthy.

The good news is that by focusing on the things that you can control, you are also enhancing your immune system! After you’ve taken a few deep breaths and practiced the thought, “I can do things to keep myself healthy” a few times. Notice where you feel calmer in your body, and then consider which of these healthy and immune-boosting behaviors you can add to your schedule now. Remember, you don’t have to add all of these items to boost your health. Choose one that feels do-able and start it today!

Wash your hands - Washing your hands is quite obvious at this point, and it’s important to practice sufficient hand-washing regularly.

Exercise – Being active has been shown to improve mood and enhance the immune system. Go for a walk or do some yoga at home. Moving your body also helps to keep you mindful and in the present moment. Being in your body also reminds you of how amazing and powerful your body is.

Sunlight -  Sunlight boosts mood, enhances Vitamin D production, and just makes us feel more hopeful. Get outside whenever you can and for an added boost, get some sunlight first thing in the morning.

Breathe – Taking deep breaths is calming and helps keep you in the parasympathetic (non-stressed state), so that you can access the logical part of your brain.

Whole foods (supplement as recommended) – Eating a primarily whole-foods diet without processed carbs, added sugar, and inflammatory fats provides lots of vitamins and minerals, boosts your immune system, and helps you sleep better. Continue your regular supplement routine and consider adding immune boosting herbs, minerals, and vitamins as recommended by your holistic provider.

Sleep – Sleep is so foundational for health. Aim for 7-8 hours per night. To help you get to sleep, reduce/eliminate screen time 2-3 hours before bed. Stop caffeine by noon. If you are feeling anxious, do a thought download in which you write down your thoughts and tell yourself that you can return to read them in the morning.

Manage stress - Managing stress feels easier said than done in the current environment; however, by doing one or more of the items on this list and by reframing your thoughts, you are managing your stress! In addition, try guided imagery or other relaxation techniques. You can access two of my free guided meditations and a guided breathing exercise HERE.

Consume information wisely – We are beyond inundated with information from television, blogs, radio, and social media. Choose to consume information directly from reliable sources like the CDC. Limit who you follow and what you read on social media. It is easy to go down a social media rabbit hole on a good day. With COVID-19, the rabbit hole can be endless and overwhelming.

Laugh and Play – If you aren’t working or have more flexibility in your work, view it as an opportunity to play. Play is good for our body and mind. Dig out the old board game, kick around the soccer ball, try a round of charades, or play fetch with your dog. Laughter is good medicine. Have a dance party, which always brings plenty of giggles in my household, watch a funny movie, or tell funny jokes with your family.

Focus on the opportunity – COVID 19 is here. We can’t change that now. We can change how we perceive it and what we DO. Watch your language. Instead of “I have to stay home,” try “I get to stay home.” Reframing thought helps us to be grateful for being able to stay home and will help to generate more positive thoughts, feelings, and behaviors. If you are home, it can be a good time to complete home projects and to-dos that have been on your list. I’m planning to clean some closets!

In conclusion, this is an uncertain time, and while we don’t know what the future holds, we can work on how we are showing up in the now. Choose just one of these healthy behaviors and know that you are improving your health by adding it to your life!

I’m offering all of my current and future clients HIPAA-secured telehealth sessions to ensure you are getting the support you need while staying healthy. I’m happy to work with you on processing emotions, restructuring your thoughts, and setting up a lifestyle plan to keep you healthy!

For a more in-depth review of the stress and anxiety you might be feeling and comprehensive resources to help you cope, please check out my FREE mini-course.