7 Tips To Help Manage Anxiety During The Coronavirus
Over the last few days and weeks, all of us will have become more aware of the coronavirus and the impact it is having on our day to day lives. Changes to our daily routines can often be hard to adjust to, this is especially true, when we consider the circumstances under which these circumstances are happening.
It is completely natural for us to worry and feel anxious, what is important is that we try to manage our wellbeing in a healthy way and also support those around us. In this video, we highlight 7 tips to help you manage anxiety during Covid-19.
Mental health is individual, and everyone reacts to situations differently. The uncertainty of the upcoming weeks may feel overwhelming for some, so we’re hoping these 7 tips will help you manage your anxiety.
Tip 1: Limit The News You Read
We get it, it’s going to be extremely hard to limit the news you consume during this period but for many it can trigger anxiety. Within seconds of picking up your phone and opening Facebook, your mind will be consuming information about the Coronavirus. For others the anxiety and panic they deal with throughout the day as they wait for the Government’s daily announcement is at times unbearable. But even though it’s going to be hard to avoid the news altogether, it’s important to do what you can to limit it.
Start hiding posts within your news feed that are fear inducing, limit your time on social media and reading or watching the news, and when possible try to consume the many positive stories that are often not published by mainstream media. In times like this, it’s important to try and control the information we see rather than let that information control us.
Tip 2: Stay Connected with Friends and Family
As more people start to self isolate, the lack of connection with friends and family will certainly take its toll on many. Also, the uncertainty around how long people will have to self isolate for will create panic and anxiety around the future. But with technology today, it’s never been easier to stay in contact with friends and family during this time.
We’ve seen some friends host Game Nights using Zoom, we’ve seen artists live stream a mini concert from their home for many in quarantine, the opportunities to stay connected are endless. Utilise Facetime, Skype, Whatsapp, Zoom and other tools to stay connected with friends and family and do all you can to use video chat to help humanise the conversation.
Tip 3: Be Ok With Worry Time
If you’re feeling anxious because of the Coronavirus, we’re here to remind you that you’re not alone. Many others are also experiencing the emotions and thoughts you’re feeling right now too. However, the anxiety you’re trying to manage doesn’t make you weak. It makes you human. And it’s important to try and accept that the emotions you’re experiencing can, and will pass with the right support.
It’s a very negative cycle, you experience anxiety, you beat yourself up for feeling this way, and the anxiety gets worse. Instead, don’t try to surpress these thoughts and instead know that it’s ok to feel anxious during this time of uncertainty.
Journalling can help, writing down the thoughts and emotions you’re experiencing or reaching out to those close to you to share how you’re feeling. You’re really not alone here.
Tip 4: Talk About It With Someone You Trust
At Everymind at Work, we’re on a mission to normalise mental health conversations. Conversations that are often difficult to have. It’s because we believe in the power of talking about how you feel, and knowing that you’re not weak if you do so. Use this time to connect with someone close to you, someone you trust, and tell them how you’re feeling.
If saying it aloud is difficult, try writing it in a message or email and sending it to someone you trust. Better yet, write it down and give the letter to someone within your household to help support you through this time.
Tip 5: Keep A Similar Routine
Now we know your routine is going to change a lot during this period, but trying to keep your routine as close to the routine you lead will help. It’s going to be very easy to wake up later, get dressed later or lounge around, it’s going to be easy to skip the workout you normally do or eat more…
But try and match your routine, as close as possible. For example: Wake up at the same time, get up in the same way, get showered and dressed, follow a similar morning routine and try to keep your mind and body active too. Sleep is also very important during this time.
We know it’s going to be awkward at the beginning, especially when the norm is to just chill but slipping out of routine fast can really impact your mood, anxiety and overall mental health.
Tip 6: Keep Your Mind and Body Active
During this period, there’s going to be a lot of ‘thinking time’. Time that’s going to allow our anxiety to take over if we let it. So proactively trying to keep active during this time will really benefit managing your anxiety.
It could be scheduling in a 20 minute home workout you’ve found on YouTube, it could be switching rooms from time to time to change up your environement, it could be learning something new (such as a language), doing something creative such as colouring or using this time to pick up and read the book you’ve left sitting there collecting dust.
You’re going to have more time on your hands during this period, time you’d normally spend travelling to or from work or taxiing the kids around so try to utilise this time for self care.
Tip 7: Know That You’re Not Alone
I know, we’ve said it, but you really aren’t alone during this period.
Reach out to someone, you don’t have to try and manage this alone.