7 ways to tame coronavirus anxiety

The spread of the coronavirus worries the whole world. And the sensational headlines that spread panic, hypotheses and false information only add fuel to the fire.

“When the number of people infected is growing and the media is drawing attention to the virus, it's very easy to panic. Especially if you or a loved one has a weakened immune system, ”says Diana Gall, Doctor-4-U, a consultant online service. "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

IN mass media a lot of overblown and downright inaccurate information, reading of which fuels anxiety. “I think the most useful thing to do at the moment is to read trusted sources of information, such as the website WHO", - saidSpeaking of Psychology: Coronavirus Anxiety psychologist Baruch Fischhoff 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 the 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 everything notifications, except for personal 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 watch 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. "It's such a brain reaction to your emotional state."

“In order not to fall into black and white thinkingbe aware of fear-driven 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 exactly scares you. Then develop an action plan.

5. Avoid unnecessary talk about the threat

Seeking support and discussing problems with family, friends, and colleagues is natural. But if the conversation is over and over again focused on fears and catastrophic scenarios, it's best to move it to another 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 is often harmful, not protective, and stress weakensStress Weakens the Immune System. 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 good, 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 app Headspace or Calm.

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 a few 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. "

The world is now full of uncertainty. Focus on what is known and what you yourself can control.

Keep in touch with loved ones. Keep calm. Wash your hands and do not touch your face outside.