How to cope with anxiety about coronoavirus
Remember a couple of years ago when the new Data Protection Act meant that every man and his dog had to send an e mail out about how they were dealing with GDPR? Everyday I am getting multiple e mails and notifications about how organisations are dealing with COVID-19 / cornoavirus … but somehow its not as easy to hit the delete button. I do want to know what measures people are taking to prevent the spread of this global epidemic.
There is not one person that I met this week who has not been impacted in some way by coronavirus … whether it be the extroverts that now have to work from home but hate being by self, the client who has been able to secure a new job as most companies have put a freeze on recruitment, the IT professional who can’t place his usual order as industry in China is working at 10% capacity, the client worried about his elderly parents in Spain, the single parent having to take unpaid time off due to symptoms.
The COVID-19 pandemic presents big challenges for people. Without accurate information and certainty it is easy for our brains to spin out of control and into panic and dread mode Uncertainty weakens the brain’s ability to deal with stress, priming it for anxiety when fear hits. Here are some top tips to manage anxiety:
Listen to experts not politicians or newsreaders
The coronavirus is spreading faster than we can contain it. The situation is developing daily and it is hard to keep up with the latest advice. As a result there is a lack of authority and lots of conflicting messages. It is confusing to think that one country is taking certain precautionary measures but another country might take a different approach.
Listen to Public Health leaders and experts in the field. The Department of Health update this page everyday around 2pm with latest figures, advice and news https://www.gov.uk/guidance/coronavirus-covid-19-information-for-the-public
Reduce anxiety by reducing your risk
Don’t feel silly or embarrassed about taking reasonable precautions. For example, following the hygiene advice such as frequent hand washing, stay at home if you don’t feel well, get enough sleep and take good care of your immune system, minimise exposure to large crowds… these steps make sense and can help reduce anxiety.
Understand how anxiety is created and fuelled in your brain
To better understand how our brain works and break the anxiety cycle, we need to become aware of two things: 1. that we are getting anxious or panicking and 2. what the result is. This helps us to differentiate and decide if our behaviour is actually helping us survive, or being counterproductive and moving us in the opposite direction.
For example, if we notice that we have a habit of touching our face, we can be on the lookout for when we act that behaviour out. For example:
If we are starting to worry: “Oh no, I touched my face, maybe I’ll get sick”,
Instead of panicking, take a deep breath and ask: “When was the last time I cleaned my hands?”
Think. “Oh, right! I just washed my hands.”
Just by taking a moment to pause and ask the question, we give our prefrontal cortex a chance to come back online and do what it does best: Think.
Maintain a positive outlook
Everyone that knows me knows one of my favourite sayings is “what you focus on grows.” The Law of Attraction is our ability to attract into our lives what we are focusing.
When a person has consistent negative thoughts their body will eventually be affected with the manifestation of disease. When you have happy and positive thoughts disease cannot thrive in your body and you will experience health and beauty.
Stress, anxiety and fearful thoughts breaks down the bodies natural immune system. People who live in constant fear of attracting diseases are the ones who manifest them. The body responds to thoughts that are impressed upon it from the subconscious mind. That’s why it is important to focus your thoughts on wellbeing (mentally and physically) to keep your body from manifesting disease.
Stay active
Self isolating does not mean a week or two of watching Netflix or Homes Under the Hammer all day long. Exercising, even if you are doing it at home, can help fight some of the physiological symptoms of anxiety. Aerobic exercise could also mitigate anxiety. If you can find a natural space nearby that's open and free of crowds, this might be best for you, but even if you are the midst of a quarantine, simply getting up to walk around your space frequently could help.
If sweating, nausea, body tension, or constant intrusive thoughts have become an issue, try to address this physically. Try muscle relaxation techniques: Tense up your muscles in a certain area of your body, count to five and then release them for another count of five, and work your way up your body.
Practising deep breathing through the nose can be helpful, alongside mindfulness and meditation exercises. There are plenty of apps out there that can talk you through. Don’t dismiss the impact these exercises can have on every single cell in your body.
Talk to your children about the coronavirus
Kids worry when they are kept in the dark and they pick up on anxiety. It is important to help children cope with stress and protect them from any coronavirus hysteria.
Answer their questions and share facts about COVID-19 in a way that children can understand. Respond to your child’s reactions in a supportive way, listen to their concerns and give them extra care, attention and support. Reassure your children that they are safe. Let them know it is OK if they feel upset. Share with them how you deal with your own stress so that they can learn how to cope with you.
The number of reported cases of cornoavirus in children still remains low. Experts are still learning about coronavirus, but it seems to cause a milder illness in children than in adults or older people. The majority of children and adolescents with COVID-19 in China had mild infections and recovered within one to two weeks.
Brain Train Me’s response
My main priority to my clients remains the same, to walk alongside them in their journey to greater wellbeing.
This means that the office remains on normal operations and booked sessions have not changed. Should I need to alter the session, or move to telephone or virtual sessions, I will contact you in advance.
If you are starting to feel sick or you've been around someone who is sick, please let me know as soon as possible so we can discuss alternatives to meeting in person or reschedule the appointment. More notice may allow me to provide that time to another client who needs to meet.
Virtual sessions are an option. If, for any reason you would like to move our session on-line, please contact me as soon as possible in order for us to discuss what that will look like and answer any questions you may have.
If at any point between sessions you notice a level of fear or anxiety that is concerning to you or difficult to manage, please reach out to access further support. I will continue to update this post with any new information.
There is no right or wrong way to feel about COVID-19. If you have a low level of concern, you are not under-reacting; and, if you are concerned and taking precautions, you are not overreacting.