CORONAVIRUS PANDEMIC ANXIETY AND HOW MANAGE IT

These are difficult times. Experts had been warning us for some time now, it would only be a matter of time before a pandemic like the Coronavirus would arrive. The world’s population keeps growing and its mobility makes what used to be far away so much more accessible. The world we live in today is a much smaller place and with so many more people in it the likelihood of the COVID-19 pandemic we are witnessing today was a matter of inevitability. The experts tell us not to panic but how hard it is not to think about it when considering the devastation it has wrought so far on the world’s economies, transportation, and commerce industries, not to mention the health and safety of billions of people. How hard it is not to think about it when the latest news floods the channels of broadcast media each and every moment of the day and night. How seriously should we take these news announcements and how do we cope with the reality of a truly serious world situation? Anxiety about a pandemic can be more contagious than the disease itself!

First of all, experts tell us not to panic. Easier said than done. Here are some tips on how to cope with the anxiety that has gripped much of the world population as we continue to learn more about this new virus every day:

1.   Limit the time you watch the news. It is tempting to watch for the latest developments and we should keep abreast of what is happening but continual reading about catastrophes, and so much of the news is about that and the many troubles of the world, creates a distorted view of its dangers that can reach the level of panic and mass hysteria.
2.  Limit your news sources only to those in the mainstream generally regarded as relatively reliable and be wary of claims made on unreliable sources such as found on various social media sites on the internet.
3.   Stay active and engage in activities you normally enjoy such as hobbies and pastimes. Distracting ourselves is not always the best way to cope with problems but in this case it is. If it is advised to stay away from crowds and large groups because of the potential of contagion, watch a favorite program or a movie on TV or read a good book instead.
4.  Stay in touch with friends and family. Being socially isolated can compound the worry and fear that would be expected in a crisis like this one.
5.   Practice meditation and relaxation exercises. There are many apps out there today, many of which are free, that have been designed to promote sleep, relaxation, and calm. I teach my patients a meditative exercise called autogenic training described in my blog and TV Show hosted interview on this topic.
6.   Be prepared: Make sure you have provisions such as medicines, paper and hygiene supplies, dried and canned food in case you must quarantine yourself for a length of time.
7.  Practice stringent hygiene habits, such as washing your hands thoroughly, cleaning off and disinfecting frequently touched surfaces, such as doorknobs, cellphones, furniture, etc., washing your hands thoroughly after sneezing, coughing, or using the bathroom, and keeping your hands away from your face.
8.   Use caution by avoiding situations that increase your risk of catching the virus, such as crowds and public events and refraining from handshakes.
9.    If you have children, use judgment about what you tell them and how. Assess what they know about the virus before responding. Generally, children under the age of 6 are not able to understand but if they ask about it the forthcoming book by Abi Gewirtz, Ph.D., “When the World Feels Like a Scary Place: Essential Conversations for Anxious Parents and Worried Kids,” may be helpful to guide you through these situations. Try not to dismiss the child’s fears while at the same time putting the problem into perspective and reassuring them about all the efforts that are being made to address the problem.
10.   If you don’t already have one, seeking professional consultation with a counselor or psychotherapist can provide the support, guidance, and sympathetic ear to help you through these fears. If you are quarantined, talk with your therapist about whether telehealth or telephone sessions would be an option they could offer.

Posted by Robert Hamm, Ph.D.