Coping with anxiety and fear related to the Coronavirus


We’re all living in uncertain times as cities and countries are going into lockdown during this Covid-19 pandemic. Along with fear of the unknown comes anxiety and catastrophizing which can spiral into a whirlwind of panic. But we mustn’t let a pandemic make us feel like victims; we can’t control what is happening out there but we can control ourselves. There are things that we can do to manage anxiety and fear at a time like this.

Limit media time

It’s inevitable that during a pandemic we want to be informed on the latest countrywide and worldwide news and updates, but there’s a lot of misinformation and fearmongering out there so be discerning about what you read. Limit the amount of time you spend watching the news as this can feed your anxiety rather than ease it. Perhaps consider having a specific time that you check for updates each day and keep it at that. If it is easier for you to avoid media altogether, ask someone you trust to pass on important information to you. 

Shift your focus to things you can control

At the moment, there are many things in the outside world that we can’t control, including the ways in which others are reacting to the situation. How long this pandemic will last and how it will affect our jobs and communities is unknown but focusing on the unknown will only leave you feeling anxious and overwhelmed. So when you feel anxiety creeping up on you, shift that focus to yourself and what you can control, such as staying home, washing hands thoroughly, maintaining an exercise regime, getting plenty of sleep and eating well. Listening to mood enhancing music can help you stay calm, and watching uplifting films can be a great distraction – most importantly smile and laugh as much as possible to raise your vibration!

Ground yourself in the here and now

Feeling a lack of control in certain areas of your life may make you feel a sense of panic and your anxiety may increase as a result. You may find that your “what ifs” are spiralling out of control due to the uncertainty that lies ahead. There are things that you can do yourself to tackle this worry cycle. Exercise is a great anti-anxiety treatment as it helps to release endorphins which can release stress and tension. Yoga, in particular, is effective as it helps you to focus on the present, calm your nervous system and clear your mind. If you are new to it, there are lots of video tutorials online that could help you learn and practice. Meditation is also helpful as it can enable you to switch your focus to the present moment and feel very relaxed. Again there are many free video meditations online or smartphone apps to guide you through the meditation process. Finally – breathe! Try practising deep breathing exercises to calm your mind and reduce negative thoughts.

Connect with others

We are living in an age where loneliness is already a pandemic in itself, and with the current need for social distancing we run the risk of exacerbating anxiety and depression. This is where social media has its advantages in terms of connecting with friends and family as well as our community. If you find that you withdraw during depression, perhaps try to schedule phone/video calls with people who make you feel good. If you find that the topic of coronavirus dominates the conversation, try to shift the chat to other areas of your life and hopefully make each other smile as a result.

Ultimately, it’s important to remember that we’re not alone in this situation and the storm shall pass eventually. Make the most of this time to focus on yourself and the changes you wish to make. Although we need to remain physically distant from others at the moment, one day we will all embrace once again and feel grateful for our lives and everything that we have. 

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