How Do I manage anxiety about COVID-19 (Part I)
These past few weeks have been challenging to many, but especially to those who struggle with baseline anxiety. COVID-19 is a very real threat and we can all feel its impact on our day to day lives, whether it be the empty grocery store shelves, the eerie quietness of city streets with businesses shut down, or the screechy noises of restless children confined to the home while adults attempt to work in the next room.
What can we do to manage our own anxiety about what’s to come? How do we prepare for an uncertain and possibly grim future without panicking? How do we maintain healthy relationships when social distancing is the responsible thing to do?
To start, it is important for us to acknowledge our own anxiety (as well as the anxiety of those around us) in a nonjudgmental way. This is no time for denial, much less dismissal of feelings. Anxiety is a valid feeling and it can motivate us to act in helpful and productive ways. On the contrary, the more we repress feelings, the more powerful they become. They may take on a life of their own and wreak havoc on our health. They may lead us to behave unkindly to others, especially when others exhibit those very feelings that we don’t wish to acknowledge in ourselves. So, take a deep breath, and kindly allow yourself to acknowledge anxiety, if it is there. If you don’t feel particularly anxious, that’s ok too. You may be in a very good position to help others.
While COVID-19 is a relatively new virus, there is already a lot of information available about its means of transmission, its clinical course, and some emerging treatment options. Knowledge is a powerful tool in battling anxiety because it reduces uncertainty and sets the stage for meaningful next steps. So, one way to manage our anxiety is to get educated from credible sources like the CDC or our local health department. Learn good infection control practices. Write down and practice cleaning / disinfecting routines. Talk to family members about contingency plans if someone were to get sick. If you have small children, ask them what they know and answer their questions honestly and calmly. Validate their fears and empower them to learn and to come up with solutions.
While knowledge is power, we must also take care to not become exclusively focused on COVID-19. For some, there is a sense of security when we are able to see the latest stats the moment they come out. But how much does the instantaneous availability of the latest COVID-19 data affect your quality of life? How many times per day do you need to check the news / research the data in order to be informed? Twice a day? Three times a day? Or every hour? We must not lose track of what we are doing – we fight the virus in order to live. We don’t live to fight the virus. If we give into this impulse to follow COVID-19 news coverage 24/7, it can easily become an obsession that steals our time and energy from the things that are actually worth living for. Therefore, it is critical that we unplug from time to time. I personally have instituted a policy that I look at the news and research COVID-19 information no more than twice a day. I also make it a point to not look at the news or social media sites before bedtime. Bedtime is sacred. A good night’s sleep is important to physical and mental health, and an important factor in a healthy immune system. Do not let your brain be in overdrive as you lay down to rest. Instead, practice deep breathing or progressive relaxation to help your body and mind fully relax. (To be continued…)