According to a recent TIME magazine article the coronavirus pandemic may be causing an anxiety pandemic. Understandably so, given a trigger of anxiety is often related to uncertainty. When things are uncertain we have a tendency to anticipate or imagine future outcomes. In particular, with so much being uncertain, we can more easily create a narrative around outcomes that actually have the capacity to exacerbate our fears and build on our anxiety. With so much out of our control currently it can be helpful to focus more on the moment and what we know for sure.
‘all I know is now, this moment’
10 Strategies to help you navigate coronavirus related anxiety
- Introduce regular breathing exercises – for example, start doing a short one-minute breathing exercise throughout your day. Counting up to 60 with each exhale.
- Consider what is most important for you to concentrate your energy on the immediate or short term.
- Focus on facts and what you know for sure, and specifically what is within your control (such as washing your hands). Let go of what is not within your control.
- Reflect on your inner dialogue and narrative, as times of stress can increase our attention towards worst case scenarios. Try and reframe your inner dialogue to one that is fact based.
- Identify and minimise exposure to sources that may trigger anxiety (for example the media news cycle)
- Pay more attention to what you are grateful for, consider starting a gratitude journal.
- Make the most of time – consider using time for activities that bring you joy, that make you smile and feel good.
- Trust your ability to cope and adapt. Take solace in the fact that we humans are highly adaptable and as time passes we will have developed and strengthened our coping mechanisms. So with each passing day and week we will develop more coping skills that we can leverage in the times ahead.
- Acknowledge what you’re experiencing and feeling, consider journaling and writing them down and/or talking them through with someone you trust.
- Practice self-care – which includes asking for help and tapping into support services. See my previous article on self-care tips which includes a link to support services from around the world.
#selfhelpsam
the psych view by SAM MARCHETTA 