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Crushing Coronavirus Anxiety

10 tips!

1. Turn your anxiety into action – learn, plan and prepare

 

When we think we can’t handle events or feel out of control, our anxiety makes us think of the worst-case scenarios in horrible detail. Try not to worry about COVID-19 and focus on what you can control. Learn about COVID-19 from trusted sources on our website here, and plan what you and your family will do if you need to be in isolation or quarantine. Try writing it down and keep it simple and easy to read.  

 

2. Watch out for fake news and misinformation 

Constantly watching or reading scary stories makes us believe we need to panic about COVID-19. The more we read about it, the more terrifying it becomes and it hard to distract ourselves and do other things what make us feel calmer. 

It is tempting to stay informed all the time, but limit how much media, news or social media you look at about coronavirus. This can help lower the panic you feel. 

 

3. Stop doing things that trigger your anxiety 

Certain actions, that are done a lot, can trigger anxiety about health and germs. Don’t rely on ‘Dr. Google’ when you think you might have Coronavirus because it can overwhelm you with anxious thoughts and panic.  

 

Think about when or if you do this and how it makes you feel. Swap this behaviour with more positive coping methods as this can help your feelings of anxiety. 

 

4. Focus on what is happening today 

Try thinking about the present- not the past or future. Take one day at a time and live in the moment. 

 

5. Don’t give your negative thoughts power 

Just because you think something, doesn't mean it’s true. If you find that your worrying a lot, take a breath or break, and try let the negative thoughts pass without focusing too hard on them. 

 

6. Take care of your body 

Get plenty of sleep, eat healthy, exercise, avoid smoking, binge drinking and drugs. Doing this will keep your mental health and immune system strong. 

 

7. Keep Connected 

Sharing our worries with others can have a big difference and connecting with supportive people can make you feel less isolated or lonely. Try new ways of connecting to your friends and family – like video calls or even a simple email. 

8. Be kind, caring and help others 

Helping people can make us feel good. Everyone is going through this together so let’s be kind and caring towards each other. 

 

9. Breathe 

If you’re feeling overwhelmed take 10 deep, slow breaths to calm down. Try other things that help you relax like walking, playing video games or listening to music. 

10. If you are not coping, get professional help

 

It is ok to ask for help. Look for professional support if you feel overcome by anxiety. Psychological support can be done online, over the phone or on video conferencing, and are a great option if you’re self-isolating or worried about traveling to a clinic. 

 

Remember, this anxiety will be temporary for most people and will lessen over time, especially once COVID-19 has been contained. 

 

 

 

 

 

Content adapted from: https://www.blackdoginstitute.org.au/news/news-detail/2020/03/20/10-tips-for-managing-anxiety-during-covid-19