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Coping with Coronavirus Anxiety

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Coping with Coronavirus Anxiety

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COVID-19 significantly affected our daily lives, and changes in mental health are seen. Read the article to overcome stress by coping with current situations.

Medically reviewed by

Dr. Sugreev Singh

Published At June 16, 2021
Reviewed AtOctober 5, 2023

Introduction:

COVID-19 outbreak has affected our normal life, and we are on the edge of our seats about what tomorrow may bring. Coming to know about the infectious virus and its precautions increase our anxiety levels, and it has now become a piece of nonstop news wherever we turn around.

Dealing with our own mental health is important as it helps our children to feel comfortable. Feeling worried about the current pandemic also affects the mental health of the whole family. Some of them can tolerate some degree of discomfort, and they will prepare themselves against the anxiety in a healthier way. But people with previous episodes of anxiety disorders are now in a great deal of trouble coping with the current situation.

It is normal for everyone to feel isolated and lonely following the COVID-19 public measures such as social distancing to reduce the spread of the disease. But we should start facing the current challenges, which can be stressful, enormous with strong emotions in both children and adults.

How Can We Prevent Anxiety With the COVID Information?

It is particularly important to be updated with the current information about what is happening in our society to prevent the spread of the infectious virus. So it is important to start following the COVID-19 safety guidelines. But along with the news, there is various misinformation that spreads and takes the lead over the people's ears. To avoid these sensational and misinformation coverages, follow only:

  • Trustworthy sources.

  • Do not often check for updates.

  • If you have got enormous amounts of information, stay away.

  • Ask for updates from your closed ones.

  • Always share proper information.

1) Trustworthy Sources:

We should trust and stick to reliable sources such as CDC (Centers for Disease Control and Prevention), WHO (World Health Organization), and our local health authorities.

2) Do Not Often Check for Updates:

Do not constantly monitor COVID updates on social media. The information can quickly turn meaningless, which increases our anxiety levels. So limit the data according to your mindset as it differs from person to person.

3) If You Have Got Enormous Amounts of Information, Stay Away:

If you think you got enough information for the day and anxiety is your major current issue, then limit up with the COVID updates. Plan to get limited information from social media by organizing the time, for example, half an hour for a day. If you think you are piled up with lots of updates that induce your anxiety, then stay away.

4) Ask for Updates From Your Close Ones:

If you are suffering from major mental health, better avoid social media and ask your close ones for recent updates.

5) Always Share Proper Information:

Before sharing any information, verify for the best to avoid unwanted rumors as it can create panic among common people. So be careful before you share any related information.

How Can I Get Rid Of Anxiety?

We can get rid of anxiety by focussing on things that control the pandemic situation. It is a tough time for all to control things such as:

  • The duration of the pandemic.

  • The behavior of people in society.

  • The economic status of the community.

The answers are endlessly searched on social media and also thinking about what might happen next. But if we start focusing on these questions without known answers, we will feel stressed, drained, and anxious. It is natural to feel stressed during this pandemic, but stress can lead us with:

  • Change in appetite.

  • Difficulty in making decisions.

  • Worsens medical conditions if present.

  • Increased usage of smoking and alcohol.

  • Sleep disturbances.

  • Headaches.

  • Feeling of fear, anger, and frustration.

  • Mood swings.

If you feel that you are caught up with the fear of what might happen next, focus on things that might control you over the situation. We cannot change the pandemic outbreak, and so we can follow the control measures to overcome this pandemic which will help us relieve our anxiety. The COVID-19 control measures are,

  • Social distancing.

  • Frequently wash hands for at least 20 seconds with soap and water or sanitize with a hand sanitizer that contains 60% of alcohol.

  • Avoid frequent outings.

  • Avoid touching your face, particularly the eyes, nose, and mouth.

  • Avoid gathering and crowded areas of more than ten people.

  • Avoid travel and unnecessary shopping.

  • Take a six feet distance between people.

  • Take a healthy diet and water, which boosts the immune system.

  • Follow instructions of health authorities.

Be bold and do not get panic as it helps with good mental health, and it is normal to think about:

  • The economic status of the workplaces are being closed.

  • If your loved ones fall sick.

  • If you are quarantined.

Find solutions if you feel more anxious and start with the following:

  • Write your worries on how this COVID pandemic can disrupt your life.

  • Make a list of solutions that come to your mind which help you with this pandemic.

  • Focus only on things that can be solved by yourself and should not be beyond our control.

  • Then set a plan and start-up with the action.

Does Staying Connected Relieve Coronavirus Anxiety?

The increasing anxiety is because of the spread of the virus from healthy individuals who can be unaware of the virus present in the body unless they acquire the symptoms after 14 days of contact. So to make a positive difference, we practice social distancing. But social distancing has its own risks because humans find it hard to isolate themselves and overcome loneliness. These risks result in great impacts on both mental and physical health. So for relieving anxiety during self-isolation, it is important to stay connected to reach support when needed.

  • When quarantined, always stay in touch with friends and family as it can reduce the state of anxiousness. When we are in regular contact with them in the form of chat, call, or zoom dates, we can overcome any form of emotions.

  • As the person's visits are limited, video chatting helps to relieve anxiety. Depression is usually reduced by having at least one close person by our side, and having a loved person with us helps us reach any heights in life. So during isolation, video calls are important to be free of stress and anxiety.

  • Social media is also more powerful as it helps us during isolation by making us in contact not only with our loved ones but also with the community, country, and world.

  • If certain things in social media are inducing your anxiety and making you feel worse, then stay away.

What Are the Anxiety Managing Strategies?

Do not allow anxiety to ruin you with your present COVID situations. Apply anxiety management strategies such as:

  • Being yourself.

  • Having a good routine.

  • Enroll for activities.

  • Loving nature.

  • Exercise.

  • Avoiding self-medication.

  • Relaxation techniques.

1) Being Yourself:

Take things easier when you are experiencing depression than usual. Whatever happens, being yourself makes us overcome our mental illness and stay happier. All are facing the same struggles and try to lead a happy life at all times.

2) Having a Good Routine:

During this pandemic, follow the regular routine as it can maintain a sense of normalcy.

  • Eating healthy foods.

  • Getting plenty of sleep.

  • Scheduling the work.

3) Enroll for Activities:

Enroll for activities which you like until it takes you out of your worries, such as:

  • Video games.

  • Reading a good book.

  • Handcraft.

4) Loving Nature:

Nature is where we fall in love. Always fresh air and sunshine will make us feel good. Taking a walk with this fresh air makes us feel better from anxiety. But follow COVID-19 safety guidelines and do not enter crowded areas.

5) Exercise:

Staying fit and active is what everyone needs, and it highly helps us to relieve anxiety levels. Now, the gyms are closed, so start cycling, walking, hiking, or doing exercises at home by looking at the videos online. Also, we can perform non-equipment workouts with yoga which is highly helpful in managing our stress levels.

6) Avoiding Self-Medication:

Do not consume alcohol or other substances to get relief from anxiety and depression.

7) Relaxation Techniques:

Increased stress levels will make us lose our balance, and so relaxation techniques will make us bring back our equilibrium. When relaxation techniques are followed on a daily basis, they will provide us with great benefits. The relaxation techniques are,

  • Deep breathing.

  • Meditation.

  • Yoga.

Conclusion:

COVID-19 pandemic has affected lots of lives and is known by everyone. As explained above, we should follow the COVID-19 safety protocols to beat this pandemic. Also, we should not allow this infectious disease to dominate our daily conversations. So it is important for everyone to stay united during this tough time by doing simple things which make us happy. Making ourselves happier is the best way to cope with anxiety, so enjoy each other's company, share your thoughts, laugh together and focus on the right things to have good mental health.

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Dr. Sugreev Singh
Dr. Sugreev Singh

Internal Medicine

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coronavirusanxietycovid-19
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