Coronavirus Anxiety: How to Cope If You’re Feeling Anxious About the Outbreak
From the small Queensland Granite Belt town of Stanthorpe, Dr Graeme Senior shares some thoughts on what can help with the mental health impact of this global news story.
Coronavirus is dominating headlines around the world. While the media focus is on the impact on people’s physical health and what’s being done to prevent the spread of the disease, anxiety about the virus can also have an impact on people’s mental health and wellbeing.
The virus causes flu-like symptoms, including a fever, a cough, or difficulty breathing, and the government says the current evidence is that most cases appear to be mild. But with blanket news coverage – including of deaths here in Australia as well as in other countries, whole towns being locked down, and stories of people being kept in quarantine or having to self-isolate for weeks, there is understandably a lot of anxiety about the virus.
How it’s being portrayed connects with the fear centre in our brain, our underlying fears. Nobody wants to feel more under threat of death. This is very real. It’s something that will come up in therapy. The media, the television news brings this right into our living rooms, so this feels very close to home, even if it’s not.
The Government has advised what to do if you feel unwell, have been to any affected areas and have provided guidance on how to prevent the spread of disease.
Suggestions that can help if you are feeling anxious about the spread of the virus:
• Think about access to media and social media. Some people can be quite paralysed by this anxiety and may want to stop interacting with the news completely. But for others, this can be quite difficult. They want to know what’s going on. Not knowing makes it worse.
• Think about limiting your time on social media or reading, listening or watching the news.
• You may want to consider where you get your information. Are the reports sensationalising the situation and scaremongering? Or do you feel they are reporting responsibly and with balance?
• Don’t ignore your anxiety . It’s very normal to feel scared about something like this. Acknowledge that you feel this way. Don’t ignore these feelings.
• Exploring why you feel this way can help. A counsellor can help you do this .
• Do something you can control. It can help to express this anxiety in a way that you can control. That could be writing down what you feel or keeping a journal.
• Let it go. Once you’ve written it down, let it go. Allow yourself to worry, put it down in writing in a notebook, and then put that away. Let it go.
• Bring it back to the present. With anxiety, it’s often like you’re ten steps ahead, so bring things back to the present. What is the actual situation now? That can help reassure you that it’s not a big threat in this country.
• Think about your thought process. Be aware of what you’re thinking. Sometimes, we catastrophise, focusing on all these ‘what ifs?’ Bring things back to what you know. Reassure yourself, calm yourself. We call it self-soothing.
• Wellbeing check. Make sure you are looking after yourself, doing what you can to help get a good night’s sleep, eating well and exercising.
• Self-management. It’s important to ensure you do the usual self-management of your condition. Anxiety and the release of stress hormones can exacerbate physical symptoms. Anxiety links our brain and body. Ensure you are doing what you can to look after your physical health.
• Practice breathing techniques and mindfulness to help you relax. These can help manage anxiety. They are good tools for dealing with nervous feelings.
Call your therapist to discuss your concerns if you are feeling anxious or stressed.
FAQ on Dealing with Situational Anxiety
What is anxiety, and how does it affect us in challenging situations?
Anxiety is a feeling of worry or fear, especially about the future. In challenging situations, it can make us feel nervous, increase our heart rate, and cause difficulty concentrating. It's our body's natural response to stress.
Why do some people feel more anxious than others in similar situations?
Individual differences in anxiety levels can be due to a variety of factors, including genetics, past experiences, and even our thought patterns. Some people may have a heightened sensitivity to stress or have experienced events in the past that make them more prone to anxiety.
Can anxiety be beneficial in any way during challenging situations?
Yes, in moderate amounts, anxiety can be helpful. It can alert us and prepare our body to respond to the challenge. This is often called the 'fight or flight' response, a natural survival mechanism.
How can we distinguish between normal anxiety and an anxiety disorder?
Normal anxiety is a response to a specific stressor and usually subsides once the situation is over. An anxiety disorder, however, persists over time and can interfere with daily life, even in the absence of specific stressors. It often requires professional treatment.
What are some effective ways to manage anxiety in challenging situations?
Simple strategies include deep breathing exercises, mindfulness, and focusing on one task at a time. Engaging in regular physical activity and maintaining a healthy diet can also help manage anxiety levels.
How can mindfulness help in dealing with anxiety?
Mindfulness involves staying fully present in the moment without judgment. This can help in recognizing and accepting anxious feelings without being overwhelmed by them, making it easier to manage anxiety.
Can talking to someone help when feeling anxious?
Absolutely. Sharing your worries with a trusted friend, family member, or therapist can provide relief and perspective. Sometimes, just voicing our fears can make them feel more manageable.
Are there any specific therapies recommended for managing anxiety?
Cognitive-behavioral therapy (CBT) is highly effective for anxiety. It involves identifying and changing negative thought patterns that contribute to anxiety. Other therapies, like exposure therapy, can also be beneficial, depending on the type of anxiety.
Is it normal to seek professional help for anxiety?
Yes, it's perfectly normal and beneficial. Professionals like therapists or psychologists can provide strategies and support tailored to individual needs. There’s no shame in seeking help for mental health.
What lifestyle changes can support better handling of anxiety?
Maintaining a regular sleep schedule, reducing caffeine intake, and setting aside time for relaxation and hobbies can be helpful. Also, building a support network and engaging in activities that bring joy can positively impact overall mental health.
Important:
TherapyRoute does not provide medical advice. All content is for informational purposes and cannot replace consulting a healthcare professional. If you face an emergency, please contact a local emergency service. For immediate emotional support, consider contacting a local helpline.
Find a Therapist
Find skilled psychologists, psychiatrists, and counsellors near you.
