“Life is 10 percent what you experience and 90 percent how you respond to it.”
The COVID-19 pandemic changed our way of life dramatically and rapidly, leading to widespread insecurity and social isolation. The fear of illness, the indeterminate duration of the pandemic, financial pressures, and the unclear picture of our future are the primary concerns for many across the globe. A near-constant influx of media coverage and rampant misinformation can leave us overwhelmed and unsure, which can drive us out of feelings of control and into tension, anxiety, terror, depression, and loneliness. People who already have preexisting mental health conditions may experience worsening symptoms. This crisis will have extensive psychological implications.
As the novel coronavirus continues to spread across the world and the number of reported cases of the disease is increasing, anxiety associated with the Covid-19 epidemic is also rising. People who already suffer from anxiety and related issues are more vulnerable to experiencing difficult times during the coronavirus crisis. As much as I want to tell you there's a sure way of getting rid of the discomfort altogether, I can't. But what I can tell you is that in many ways there is hope and there are ways to cope.
1. Practice uncertainty intolerance
Being unable to tolerate uncertainty leaves people vulnerable to anxiety. Research during the 2009 H1N1 pandemic (Swine flu pandemic) found that people who had a difficult time embracing situation instability were more likely to experience high rates of anxiety.
The remedy is to learn to face ambiguity in daily life slowly and to minimize the actions with which we convey our need for certainties. Begin small. The next time you’re waiting for your friend to respond to a text, don’t sit and watch the typing awareness indicator-or try going for a walk without checking the weather beforehand. And, as you increase your mind's resistance to uncertainty, you'll be able to work up to addressing the number of times a day you're browsing the Internet for coronavirus outbreak alerts.
2. Face the anxiety paradox
Anxiety grows more as a person tries to get rid of it. Like the saying goes: "what you resist, will persist". This resistance can take many forms. People may be trying to distract themselves more than usual by drinking, eating, or watching Netflix. They can turn to friends, family, or health experts to find support and ways to cope. Or they can check the news obsessively, hoping to alleviate their worries that way.
While those behaviors can absolutely help momentarily, they can make anxiety worse in the long run. Because you are not addressing the issue. Alternatively, allow your anxiety-linked feelings, emotions, and physical sensations to come upon you, recognizing anxiety as an essential part of human experience.
When the coronavirus triggers a wave of distress, observe and explain the event to yourself or others, without judging it. Avoid the temptation to always just escape your worries. Paradoxically, welcoming anxiety the moment it appears leads to less anxiety over time.
3. Transcend existential anxiety
Health threats awaken the fear behind all fears: the fear of death. When we are confronted with reminders of our mortality, anxiety about our health can consume us and we obsess over any slight signs of illness.
Try to connect with your life purpose and your sources of meaning - spirituality, your relationships, or a cause to pursue. Embark on something that you consider essential, but have been putting off for years, and take responsibility for the way you live your life at present. Reflecting on life can help you cope with the inevitable anxiety that a pandemic brings about.
4. Do not underestimate human resilience
Most people are scared to think about what would happen if the virus occurs in their area, at work, or school. They're concerned about having to cope with a lockdown, closed schools or unemployment indefinitely. Human minds are remarkably adept at anticipating the worst.
Research, however, indicates that people appear to overestimate how much stressful incidents can affect them and underestimate the capacity to manage and adjust to challenging circumstances. Know that you're more flexible than you think.
5. Don't overestimate the threat
With an estimated mortality rate of 1.4% to 2.3%, coronavirus can be deadly. Therefore all appropriate precautions against infection should be taken seriously by all. But people should also understand that humans tend to exaggerate the risk of unknown risks compared to those they already know, such as the flu or car accidents. The media's relentless explosive reporting adds to the perception of risk, which leads to increased fear. When faced with circumstances which have no precedent, we're primed for peak anxiety.
To minimize anxiety, I suggest that you restrict your access to news about coronavirus to no more than 30 minutes a day.
6. Strengthen self-care
It is essential to note that the anxiety avoidance and mitigation approaches that have been tried and tested for use during our everyday lives still have a place during COVID-19. Sleep well, eat well, perform physical exercise, practice meditation, enjoy nature and use calming techniques as part of your normal routine.
Prioritizing these habits during the coronavirus crisis will improve your psychological wellbeing and boost your immune system.
7. Seek professional help if you need it
The coronavirus epidemic can be particularly disturbing for people vulnerable to anxiety and related disorders. Consequently, they may experience anxiety symptoms that interfere with work, intimate relationships, social life, self-care, and others.
Once that happens to you, it’s vital to seek medical assistance. Although you may feel powerless during this stressful period, implementing these techniques may help avoid anxiety being a problem on its own and allow you to get through the pandemic more effectively.
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Learn about managing mood disorders during COVID-19: Managing Mood Disorders During the COVID-19 Pandemic
Learn more about therapy: The Truth about Psychotherapy: Confronting Ten Common Misconceptions
Learn about online therapy: Pros and Cons of Online Therapy
Learn more about how therapy helps with managing stress: 5 Ways Therapists Help Their Clients Overcome Stress
Learn more about self-care: 10 Ways To Practice Self-care (that won't cost a thing)!
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