7 ways to tame coronavirus anxiety

“When the number of people infected is growing and the media is drawing attention to the virus, it is very easy to panic. Especially if you or a loved one has a weakened immune system,”says Diana Gall, Doctor-4-U online service consultant. "Anxiety about health can flood your entire life, and fear of coming into contact with the virus can interfere with your daily activities."

To prevent this from happening, follow a few simple rules.

1. Get news from reliable sources

There is a lot of overblown and downright inaccurate information in the media, the reading of which fuels anxiety. “I think the most rewarding thing to do right now is to read trusted sources of information, such as a website,” psychologist Baruch Fischhoff told Speaking of Psychology: Coronavirus Anxiety in an interview with the American Psychological Association.

It also protects against gossip and people who take advantage of the situation to sell something or incite racial and ethnic hatred.

2. Sit on social media less

“Social media and news sites are fueling anxiety. And for those who already suffer from anxiety, they can be especially dangerous, says psychologist Elena Touroni, founder of the psychological counseling service My Online Therapy. "Admitting that something is hurting you and taking action against it is taking care of yourself."

Unsubscribe from those who post alarmist statements and inaccurate data.

Think of this information as useless background noise. And it's time to turn down the sound. If you need social media to keep up with news about friends in the affected areas, keep a close eye on how much time you spend there. And note if it does not harm your condition.

3. Disable push notifications

News sites often write about the same event multiple times, adding details and comments to the article. So one confirmed case of the disease, described many times in several sources, can create the feeling that the situation is worse than it is. To avoid panic, turn off all notifications except private messages from loved ones.

4. Check for Catastrophic Thinking

In extreme circumstances, it is easy to fall prey to catastrophization - a cognitive bias that makes the situation seem much worse than it is. Therefore, it is important to monitor your thoughts and stop yourself in time. “When you notice that you are contemplating scary scenarios, tell yourself that these are just thoughts,” Turoni advises. "This is the brain's reaction to your emotional state."

“To avoid falling into black and white thinking, notice fearful thoughts and remember positive facts,” says Nadia James, founder of the Kinde social networking site for people with anxiety and depression. "For example, if you are not an elderly person and you do not have any background diseases, then the risk of having a hard time with the coronavirus is low."

Fact check your thoughts, practice good hygiene practices, and try to maintain a normal routine.

Psychotherapist Stephanie Healey also suggests using cognitive behavioral therapy. For example, to understand the essence of a problem (anxiety), break it down into smaller pieces. Consider different scenarios to see what scares you. Then develop a plan of action.

5. Avoid unnecessary talk about the threat

It is natural to seek support and discuss problems with family, friends, and coworkers. But if the conversation over and over again becomes obsessed with fears and catastrophic scenarios, it's best to move it to a different topic. Otherwise, the anxiety and discomfort will only increase.

6. Notice the Difference Between Helpful and Harmful Anxiety

In order not to get sick, it is important to monitor not only the physical, but also the mental state. Hypervigilance often hurts rather than protects, and stress weakens the immune system.

Worrying too much can make you more vulnerable. Remind yourself of this.

“Helpful anxiety is a justifiable level of anxiety that encourages us to take reasonable precautions,” said psychologist Rachel Allan. - Harmful - constantly thinking about threats and worst-case scenarios. It provokes feelings of helplessness and panic. Keeping track of your physical condition, news and good hygiene is helpful, but if you focus on these activities, stress and anxiety will only increase."

7. Try to meditate

“Meditation helps to notice our thoughts and feelings, to see how we get bogged down in them and how it hurts us,” continues Elena Turoni. Try meditating for at least 10 minutes a day. For example, with the Headspace or Calm app.

If meditation is not for you, do breathing exercises. “When you're anxious, place one hand on your stomach and inhale deeply through your nose,” advises stress reduction consultant Palma Michel. - The inhalation should be as deep as possible. Then exhale as slowly as possible, deliberately slowing down the process. Repeat several times. Then count to three as you inhale and count to six as you exhale. Continue breathing in this rhythm for 3-5 minutes. Exhaling slowly relaxes the body and calms the nervous system."