First and foremost, it is normal to feel overwhelmed, stressed, anxious or upset (among a wide range of other emotional reactions) during times of such uncertainty.
Give yourself time to notice and express what you’re feeling. Your feelings are valid.
Express your feelings. This could be by writing them down in a journal, talking to others or doing something creative.
Be a little more self-compassionate - Even people who don’t usually struggle with anxiety are experiencing more worry and anxiety right now. Give yourself credit for doing the best you can to cope in a difficult situation.
Shift your focus
Try to limit the amount you watch the news or check social media accounts each day.
When our attention is drawn to something, we are more likely to focus on it and continue thinking about it. This biased attention leads us to think about and focus more on Coronavirus.
Our perception of threat increases (not the actual risk but our perception of it).
By limiting contact with news and social media you can significantly help yourself manage your own anxiety and worry.
Look for the facts. The facts right now is that the illness that the majority of people will experience from Coronavirus is mild. Sensationalist headlines that say otherwise are doing what they can to sell their story, not to inform the public.
Stick to trusted and reliable sources of information: below are some of the most trusted and reliable sources of help and information:
A summary from the World Health Organisation (WHO)
The WHO has also provided a article for managing stress
Try to avoid breaking news
Whatever information you do decide to read, it’s best to avoid ‘breaking news’.
Unlike a natural disaster, nothing too drastic will change over a 12-hour period.
It’s unlikely that reading breaking news bulletins will tell you anything that you need to know in that moment that you can’t learn the next day.
Reading the key points in one, reliable, news article the following day will help prevent the rushed and panicked nature of breaking news. The stories themselves are also more likely to be well-informed once the news has had a chance to settle and be fact-checked.
Question & challenge extreme worry thoughts
Challenge the most upsetting thoughts. Take a moment to identify the most upsetting or worrying thoughts and identify a more fair and likely perspective (if you struggle with this, you may benefit from reading this article on restructuring cognitive distortions).
Remember thoughts are not facts, and much of the Coronavirus chat you are hearing from others may also not be facts either!
Try and focus on things that are positive in your life.
The World Health Organisation recommends we find opportunities to “amplify the voices, positive stories and positive images of local people who have experienced the novel coronavirus and have recovered or who have supported a loved one through recovery and are willing to share their experience”.
It is important to follow the recommendations from your local health authority and not what anxiety or worry is telling you to do.
Try to stay grounded & present
Right now, at this moment, all is well.
Pause for a moment and breathe. Ground yourself in the here and now.
Practice shifting your attention to the things around you, the real and tangible things here, in this moment. You could start with focusing on your breath, then move onto what you can hear, what you can see, what you can touch, what you can smell. Notice each thing without judgement or an onwards narrative. Just notice. Then shift your focus of attention back onto something you need to do, or on what you were doing before you noticed the worry. Do so mindfully with your full attention.If worry thoughts pull you away again, this is normal, gently guide your attention either back to the task, or repeat the here and now focused exercise (as above).
Try to limit the amount of Coronavirus focused chat - like social media, if we only focus our chat on Coronavirus it keeps us thinking about it, which will activate our threat system.
Limiting the conversation will not only help you feel less anxious, but it will also help others.
Look after yourself & try to accept uncertainty.
Make sure you look after yourself in whatever way that you need, just as you do at any other time throughout the year (when practically possible within government restrictions).
Try to maintain your usual daily routine (where possible) and normal activities: eating healthy meals, getting your 6-8 hours sleep, exercise regularly (shifting a usual gym workout for a home based online workout) and doing things that you enjoy.
You can read more on the Government’s physical activity recommendations here, and the NHS healthy eating guidelines here.
Focus on things you can control
Things we can control include;
What we listen to
How we respond
Which worries can wait
Our personal hygiene
Although Coronavirus is a new virus, it’s still a virus and hand washing remains one of the best ways to protect yourself. Washing your hands for 20 seconds with soap and warm water is sufficient protection. Don’t set a timer as it will establish a false sense of security and certainty. Remember we live in an uncertain world and we need to be able to tolerate some uncertainty. For more on managing uncertainty, click here.
Stop touching your face – viruses enter our bodies through our eyes, nose and mouth. The coronavirus can also be inhaled if you are standing close to someone who coughs or sneezes without covering their nose or mouth. Excessive hand washing can lead to dry, chapped and cracked skin which ironically provides another point of entry for the virus. Try to use a bit of moisturiser after you wash to help combat dry skin.
Social distancing & social connection
At the moment, it is reasonable to disengage with usual greetings of handshaking, hugging and kissing. Keep a distance of 2 metres of others.
We are however social beings.
At times of trouble, we would typically go towards each other. We can offer support to friends and family in other ways. Let people know you care about them, send video messages, have a video call, send pictures, voice memos and text messages to them.
Acts of kindness. If you are able to, drop off food and supplies to those you know need them, or donate to food banks. Acts of kindness and generosity will help others as well as lift your mood too. Try it and see!
If a loved one is struggling with anxiety, you may benefit from reading this article on how to support someone who is struggling with anxiety.
If you are struggling with anxiety or unwanted thoughts and feelings about health or contamination and are not sure what to do, please do get in touch. We can schedule you a video consultation with one of the My Therapist Online therapists.
Our therapists (who are predominantly CBT therapists and Clinical Psychologists) are all highly trained experts who will guide you through these difficult times and support you to learn evidence-based tools to cope.
I hope we can help you maintain good health and wellbeing throughout this tricky time.
Lisa Johnston
BABCP Accredited CBT Therapist
Director My Therapist Online
