The novel coronavirus has now made it to every continent except Antarctica. As it continues to spread, we are constantly inundated with updates on the virus and the latest death tolls. Understandably, this can be overwhelming. Here are some things you can do if you are feeling anxious about this public health crisis. Here are some ways to minimize your anxiety:
Put it in perspective. It’s scary to think that we are dealing with a new virus, primarily because we don’t know what to expect. But we do have some initial data on the novel coronavirus that can help us put it into perspective. Compare it to the influenza, which the CDC estimates has affected 34 to 49 million people and resulted in 20 to 52 thousand deaths in the United States since October 2019. It is also important to note that reported death rates are typically artificially elevated early in an epidemic, as mild and asymptomatic cases go undetected.
Do what you can to prepare. According to the CDC and the World Health Organization (WHO), there are some steps you can take to reduce the risk of contracting the novel coronavirus. Most are common-sense measures, like washing your hands thoroughly, disinfecting commonly used household surfaces (such as doorknobs and light switches), keeping hands away from your face, and steering clear of others who are coughing or sneezing. In addition, try to keep yourself in good health so that your immune system functions at its best. Simple practices like eating a variety of fruits and vegetables, exercising regularly, and keeping up with regular preventative care can go a long way. Make sure that you are up to date with recommended immunizations, especially those that protect against flu and pneumonia as these illnesses can make you more susceptible to the novel coronavirus. Influenza and pneumonia can also cause additional serious complications if you contract them along with or as a complication of coronavirus. Talk with your doctor to determine if you require additional immunizations.
Limit exposure to the news. There are an incredible number of news outlets and an even more endless supply of information available on social media. If you are anxious about COVID-19, you may find yourself spending a lot of time searching for updates and reassurance. This is usually counterproductive, as many outlets and social media networks draw on catastrophic or sensational stories to get views. Limit yourself to checking news stories once a day. Turn off automatic news notifications on your smartphone. Trust that if there is an important development, you will hear about it quickly.
Practice mindfulness and positive thinking techniques. Our minds are made to protect us. As such, we are biased toward attending to potential threats. When you find yourself swept up in thinking about the scary things that could happen, it’s important to remember this tendency to overestimate the likelihood of a bad outcome. Yes, it is possible that something bad could happen. Acknowledge these worries, but practice refocusing your mind on the present. Starting a daily mindfulness routine can help you develop the skills to do this.
Take care of your mental health. For people with existing conditions like depression, anxiety, and obsessive-compulsive disorder, news of COVID-19 may increase symptoms. Feelings of helplessness, panic, contamination fears, health-related anxiety, and generalized anxiety can all be worsened by epidemics and other similar disasters. It is important to make sure that your underlying mental illness is adequately treated. If you notice that your mental health is suffering lately, make an appointment with your therapist to discuss treatment strategies.
Engage with your Pets. Pets, especially dogs and cats, can reduce stress, anxiety, and depression, ease loneliness, encourage exercise and playfulness, and even improve your cardiovascular health. Caring for an animal can help children grow up more secure and active. Pets also provide valuable companionship for older adults. Perhaps most importantly, though, a pet can add real joy and unconditional love to your life.
