Is the COVID-19 pandemic making you anxious and concerned? If so, know that you are not alone! Being nervous about the chance that you, a loved one or a friend will come into contact with this new coronavirus is common. These feelings can be amplified by the non-stop coverage of the topic. While intended to provide information and, to some extent, reassure the public, the 24-hour news can lead to panic, especially as the COVID-19 outbreaks are now closer to home.
Fortunately, there are a number of ways to deal with these feelings, including that old favorite of deep breathing. Doing this will allow more air to flow into your body and calm your nerves while reducing stress and anxiety. Let's start there. Inhale deeply … exhale deeply …
Here you will find answers to frequently asked questions and more tips to help you during this stressful time:
What can we do to manage fear and anxiety during this COVID-19 pandemic?
Acknowledge that it is normal to panic: as humans we are prone to panic during unknown and stressful events. When you have this realization, you can better control the panic because you know that this is not uncommon. If you have pre-existing fear, focus on the coping strategies you practice regularly when events such as this COVID-19 outbreak occur.
Stick to the facts: focusing on facts is a better way to assess risk, rather than relying on social media. Even with standard media, make sure the sources of your information come from trusted sources. For example, the RIVM is an excellent and solid source for factual, up-to-date information.
Stay with what you can control: stick to your routine as best you can, while following government guidelines. Routines can be soothing because they are familiar. Remember to exercise, eat right, stay hydrated and get enough sleep to keep your immune system strong, which is important to reduce your risk of getting sick with other illnesses (we're still in cold and flu season) and to help manage stress.
Remember you are not alone: keeps in touch with loved ones, family and friends; if those aren't face-to-face meetings, try phone calls or video chats. Keep in mind that everyone is going through this right now. With all of us in essentially the same situation, you can get a feeling of 'we'll figure this out together'. This mindset can be powerful and uplifting.
Put it in perspective: the vast majority of viral infections do not come from this novel coronavirus; they continue to have colds and flu. Remember, not everyone who has a cough or fever has COVID-19. The risk of serious illness from COVID-19 remains low. Most infected people will experience mild upper respiratory symptoms, including cough, nasal congestion, and fever.
Keep enjoying life: the sun begins to shine. Babies are still being born. People are still producing great work, such as healthcare workers who are constantly working to keep you safe as we fight against COVID-19. So continue to enjoy your life and feel good when you follow guidelines to reduce your risk of possible exposure to COVID-19.
Is there anything we can look forward to?
Yes! Every crisis is an opportunity. Now that we're a bit isolated and your routine changes somehow, find something positive in that. For example, start a new hobby at home that you've always wanted to do, such as meditation or yoga; finally start reading that book.
In such times, strong bonds are formed that probably would not have formed under normal circumstances. Remember that we face adversity together and strong social connections are how we survive these kinds of events.
Again, fear – and even panic – are normal emotions to experience during this sort of thing. Accept that, stay tuned with accurate facts and remember we're all in this together.
And yes, take a deep breath.
