How to keep ourselves mentally well when everything around us feels scary and out of control.
Over the past couple of weeks a lot of what I have been hearing in everyday conversations with family and friends, as well as with my clients is the fear, anxiety, and confusion around the coronavirus.
As things continue to develop more and more information will become available, and more rumors and assumptions will be made. And, unfortunately other consequences such as scams to take advantage of vulnerabilites and “fake news” will emerge.
While I am no expert on the topic of infectious disease I can hopefully impart of skills or tips to help manage your own mental wellness during this time.
Is what I am feeling normal?
Anxiety and fear are typical reactions to situations that we don’t understand. Anxiety and fear help us to assess situations in order to keep ourselves safe.
However, this anxiety and fear become harmful to us when we are living in this constant state. As stores display empty shelves, new about shortages in hand sanitize and toilet paper, and restrictions and closures to public events and places it is easy to get wrapped up in the panic.
Below we will talk about helpful ways to manage this anxiety.
Be mindful of the information you are taking in.
In the age of the internet we can access a wealth of information, which can be both a blessing and a curse. Unfortunately not all media outlets provide the most accurate accounts of what is happening with the coronavirus.
The most accurate sources of information regarding helpful precautions and up to date information are likely the World Heath Organization (WHO) and the Center for Disease Control (CDC).
If you are in a boat similar to me, and have trips planned to travel abroad the United Stated Department of State has a great program you can sign up with (Smart Traveler Enrollment Program) that contains wonderful information to keep you up to date with what is happening in other countries.
We want to beware of social media as a source for news and information as it is likely to inflame the emotional experiences and fears that others are expressing. As anything on social media, everyone has their own feelings and views on the coronavirus and their potential risk.
Let’s look at some common things you can do to manage your risk level.
Recommended Guidelines to Follow
Coronavirus, also know as COVID-19, is a respiratory illness that can spread from person to person via the transmission of respiratory droplets produced when sneezing or coughing.
Prevention practices include:
- Avoiding close contact with people who are sick.
- Avoiding touching your eyes, nose and mouth with unwashed hands.
- Wash your hands often with soap and water for at least 20 seconds.
- Use an alcohol-based hand sanitizer that contains at least 60% alcohol if soap and water are not available.
- If you are sick, stay home. Of course, this is for your benefit as well as the benefit of others.
- Cover you mouth and nose with a tissue when you cough or sneeze or use the inside of your elbow.
- Throw used tissues in the trash.
- Immediately was your hands with soap and water for at least 20 seconds.
Be Mindful of How Much News You are Consuming
It feels very important to many of us to keep up to date, real time, track of what the state of the virus is.
However, it is unlikely that there will be a catastrophe at any moment with the virus.
Give yourself a break from the news, and limit the amount of time and how often you are keeping track.
Remember, anxiety and fear are normal for something we cannot predict or that we do not know much about. However, it is not healthy for us to stay in an anxious state about something we cannot control.
Remember Others are Also Dealing with This Fear
We need to be mindful of how our fears and how others’ fears are likely to interfere with our judgement.
I have heard people share about things that they have seen and heard of how others are treating each other, which frankly has just been mean spirited.
Just because someone has the sniffles or coughs does not mean that they have the coronavirus. And of course, from an empathy perspective we would want to be treated kindly if we had a cold.
Recognize Where You Have Control
Most of what drives anxiety and emotional overwhelm is trying to control the uncontrollable. Anything that is outside of our own thoughts, behaviors and feelings is outside of out control. Therefore focusing on our thoughts, behaviors and emotions is where we can help ourselves the most.
In my women’s group this week we looked at thinking errors and we were able to identify several thinking errors that were either being carried out in the news and social media, or personally for each woman about the coronavirus.
We can help ourselves by evaluating what the true facts are, and even taking the worst case scenario that we have created and the best case scenario–looking at the liklihood of either happening and then finding a more balanced perspective is key.
When I can get a more accurate way of thinking about things, such as the coronavirus my emotional well-being and my actions follow suite.
Bottom Line
Having some healthy fear and anxiety regarding the virus is good. It motivates us to look at ourselves and evaluate our true needs. It allows me to take the necessary precautions to protect myself and those around me as much as possible.
However, obsessing and unhelpful worry (worry that does not change an outcome) becomes unhealthy.
Seek out facts. Monitor your intake of information. Keep your hygiene in mind. Talk about your fears with those who will be supportive. Be kind to yourself and others.
