The number of people diagnosed with coronavirus increases every day. This makes us worry about how to stay healthy and protect our loved ones. 

Everyday, there is new and contradicting information about the coronavirus disease. Some people die while others have only mild symptoms.

However what produces the most anxiety is the uncertainty of what will happen next and all the negative What if… thoughts in our mind.

What if:

• I can’t go to work and don’t get paid

• There are not enough supplies

• My chronic health problems get worse

• The social isolation lasts for many months

• Someone with coronavirus just sneezed on the toilet paper

• My elderly family members get sick

• I get sick

We tend to exaggerate or understate the danger of what we don’t know or fully understand. 

Moreover, we feel tense and worry about our health and the well being of our loved ones.

People who suffer from anxiety related disorders will see their symptoms increase with the coronavirus outbreak.

If you feel worried, stressed, or nervous about the coronavirus, here are 10 tips that will help you feel more calm during this uncertain time.

How to Manage Anxiety During the Coronavirus Outbreak

  

1 – Think About the Facts

 

What variables are under your control? 

• Washing your hands with soap and disinfecting them frequently

• Keeping your hands away from your face

• Staying home except for essential needs

• Keeping some distance from others in public places, 6 feet is the recommended distance

• Protecting your face when you are close to others

We don’t know where other people go or what they do. Be mindful of how you interact with others. 

Knowing what to do to reduce the probability of getting sick will make us feel calmer.

2 – Look for Alternatives

 

There is a shortage of supplies and confusing details about the coronavirus. An effective way to manage anxiety is to look for safe alternatives. 

For example, if there is no alcohol or hand sanitizer easily available in stores, we can use

• hydrogen peroxide

• soap and water

• bleach solution or

• cleaning wipes

to disinfect hands or surfaces.

You could also make your own hand sanitizer.

In addition, you may participate in meetings through teleconference, video conference, chat or email.

Technology allows for many different options to stay connected with others without face to face interactions.

Thinking about possible options to problems will give you peace of mind. 

3 – Strengthen Your Immune System

 

There are germs, bacteria, and viruses around us all the time. The stronger our immune system, the less likely we will get sick.

Strengthen your Immune system

• Get enough sleep

• Eat nutritious food such as fruits and veggies

• Exercise

• Laugh and have fun

• Listen to music

• Do something that you love and will make you feel good

Taking care of yourself will strengthen your immune system. In addition, you will feel healthier and stronger. As a result, it will be less likely that you will get sick with COVID-19.

 

4 – Limit the Amount of Information

 

It’s important to know what is happening around us and in the world but checking coronavirus updates every hour keeps the threat and uncertainty fresh in our mind all the time.

Besides taking some preventive measures, there isn’t much we can do.

Check for new information no more than one time per day. Constantly reading updates about the virus will trigger more anxiety.

We may think that knowing more about the coronavirus will help us to make the correct decisions but quite the opposite is right.

There is too much contradictory information such as a person was exposed to the virus and died within 24 hours while someone else in a very similar situation did not get sick at all.

This overload of information hinders our understanding and decision making.

Therefore, an effective way to manage coronavirus anxiety is to limit the daily amount of information about the topic.

 

5 – Engage in Low Risk Activities

 

Make a list of activities that you enjoy that will not present a high risk of getting coronavirus.

Here are some examples:

• Reading

• Gardening

• Walking

• Watching a movie

• Listen to an audiobook

• Playing games with family

• Doing some arts and crafts

• Recycling

• Decluttering and organizing

This will be helpful to get a break from the constant worry about getting sick.

 

6 – Focus on your Breathing

 

When you feel uncertainty and worry creeping in, focus on your breathing.

Start by inhaling and filling your lower lungs with air, which will feel like you are filling your belly with air. Keep it for a few seconds and then slowly breath out. Repeat 5 times and you will feel a sense of calmness.

Therefore, focusing on your breathing helps you take a break from your mind trying to understand and make sense of the complex coronavirus outbreak.

Deep breathing helps you to relax and think more clearly.

7 – Go for a Walk

It is easy to go for a short walk around the block or inside a building.

A study showed that 1000 adults who walked for 30 to 45 minutes every day had 43% fewer upper respiratory tract infections.

Walking decreases anxiety and negative mood.

Walking has many health benefits such as:

• Improving your immune system 

• Boosting your energy

• Improving your mood

• Making your feel calmer

Go to a park or open space with plants and trees. Looking at nature will help you to relax and get your mind away from anxiety and worries. 

Here are more tips on how to be happy by exercising our body.

 

8 – Write in a Journal

 

Instead of thinking about the new coronavirus cases, difficulties, and problems, get a notebook and write down everything that comes to your mind.

Moreover, writing in a journal will get your thoughts out of your head and on a piece of paper. This will make you feel lighter and more relaxed.

Here are more tips on how Writing can Make You Happy. 

9 – Connect with People You Trust

 

Having a support system with family members, friends, and people you trust will help to calm down and manage coronavirus anxiety. 

Having a trusted person to talk to during stressful times is crucial to understand the situation and make the right decisions.

However, as we spend so much time with the same people in our home, conflicts may also increase. Here are some tips on how to deal with family conflicts during COVID-19.

 

10 – Stay within your Safe Zone

 

Decide what areas are safe or low risk for now. 

This may be your home, office, or friend’s home. This is a place where you wash your hands as soon as you get there, change your clothes and feel safe to be yourself without having to worry about getting sick.

Having the peace of mind that you are safe in certain places will keep your anxiety level down even if you know all the precautions you need to take once you leave this safe zone.

  

What is your plan to manage coronavirus anxiety? Which tip do you think is the most useful? Let me know in the comments below.