Tips for Reducing Fear and Anxiety Associated with Coronavirus

The recent outbreak of Coronavirus (COVID-19) has caused increased fear and anxiety for many—and rightfully so. We find ourselves today living in a world much different than the world we were living in just a few weeks ago. Across the globe, schools and business are closed, grocery stores are out of toilet paper and some basic grocery store items, and more and more adults are advised to work from home and self-quarantine. There is little-to-no escape from the news headlines acting as a constant reminder to what’s going on outside the safety of our homes.

As I type these next paragraphs, I want to be completely transparent. I am writing this blog as a reminder to myself, but with hope that these simple tips will also help others.

Increased levels of fear and anxiety are not helpful during a time of crisis. Stress like this is not only bad for your health, it has no value to those you care most about or your community. It is important to remember stress during an infectious disease outbreak is normal. BUT it is crucial to the betterment of ourselves and our loved ones that we put fear behind us and facts in front of us.

Tips for Reducing Fear and Anxiety

• Limit screen time
  • Although challenging, limiting the time you spend on social media or watching TV can vastly reduce anxiety levels. Hearing and reading about the Coronavirus outbreak continuously can be upsetting
• Pray and/or meditate
  • Take deep breaths when you feel yourself begin to build up with anxiety and try to find comfort in prayer and/or mediation practices
• Take care of yourself
  • This includes eating healthy, getting sleep, avoiding alcohol and getting daily exercise
• Take time each day doing something you love
  • Play a game of cards with your family or hunker down in a bubble bath and read your favorite book. Anything you can do for yourself to direct your mind in a positive thinking direction is always going to be helpful
• Connect with others (following social-distancing guidelines of course)
  • Call and chat with your friends and family. How often do we go weeks or months between check-in calls with our loved ones? Now’s the time to be proactive about staying in-touch
• Help those in need
  • In a time of crisis, helping those in your community who may be at high risk or disabled is important. A simple act of kindness can go a long way and can be as simple as picking up a few simple groceries at the store so they do not have to go out. Helping others can give you purpose in a stressful time and can help reduce anxiety

Tips for Facing Facts

Sharing the facts about COVID-19 and understanding your risk and how to minimize the risk of contracting the disease yourself and reducing the risk for the people you care about can make an outbreak less stressful.

Here’s what we know today:

The Coronavirus has now been identified across the globe and in all 50 states across the US. It is a respiratory virus that causes fever, cough and shortness of breath. These symptoms can be mild to severe and in some cases can lead to death. Individuals who are more likely to exhibit severe symptoms are older adults and those with serious chronic medical conditions like heart disease, diabetes, lung disease and others who may be immunocompromised (including those who have recently completed cancer treatment).

To help reduce the spread of the virus and the potential of overwhelming our hospitals we can all do our part by following the recommendations shared by the CDC:

• Find your local community information
  • Know where to find local information on COVID-19 and local trends of COVID-19 cases
• Know the signs & symptoms
  • Fever, cough, shortness of breath
    • If you feel sick, stay home and away from others
    • If you are experiencing any of these symptoms, call your doctor before going in for further direction
• Implement steps to prevent sickness
  • Wash hands often with soap and warm water
  • Practice respiratory etiquette
  • Clean surfaces daily
• Practice social distancing guidelines
  • Limit movement in your community
  • Avoid unnecessary travel
  • Work from home if possible
  • Limit visitors
  • Avoid shaking hands
  • Avoid crowds greater than 10
• Know what additional measures those at higher risk and who are vulnerable should take
  • Stock up on supplies and medications
  • Keep space between yourself and others
  • When you go out in public, keep away from others who are sick, limit close contact and wash your hands often
  • Avoid crowds as much as possible
  • Avoid non-essential air travel
  • During a COVID-19 outbreak in your community, stay home as much as possible to further reduce your risk of being exposed

We will get through this! This too shall pass! But in the meantime, try to keep the fear behind and the facts in front! There is no need to buy twenty years’ worth of toilet paper and wrap yourself in trash bags. BUT washing your hands and following the CDC’s recommendations can go a long way in minimizing this pandemic.

Author: Dr. Minas Chrysopoulo and Courtney Floyd