Updated: Aug 23, 2021
Hello everyone, hope you guys are doing absolutely fine & taking good care of yourselves in this tough time. Do wear a mask & sanitize whenever possible.
Keep the immunity level high & drink loads of water.
Fears about COVID-19 can take an emotional toll, especially if you are already living with an anxiety disorder. But you are not powerless. These tips can help you get through this stressful time.
Understanding your anxiety
It is a frightening time. We are in the midst of a worldwide pandemic, with almost everything shut down or at least partially operating, others struggling to reopen safely. Some of us are in areas where the coronavirus infection rates are getting worse. Others are bracing for what may come next. And all of us are watching the headlines and wondering, “When is this going to end?”
For many people, the uncertainty surrounding coronavirus is the hardest thing to handle.
But there are many things you can do—even in the phase of this unique crisis—to manage your anxiety and fears.
Stay informed—but do not obsessively check the news
It is important to stay informed; about what is happening in your society, so you can follow advised safety precautions and do your part to slow the spread of coronavirus. But there is a lot of false information going around, as well as the sensational headlines only add to the fear. It is very important to be careful about what you read and watch & from which source.
Only stick to trustworthy sources for information like leading news channels.
Limit the number of times you watch the news. The constant hammering of the news about the pandemic & on social media will only add up to the anxiety. There is no specific limit as such, but you can decide for yourself.
If you are feeling low, better completely avoid the news. Rather you can ask a trusted source to share some important updates with you.
Do not just blindly share/ forward information on your social media handles or WhatsApp groups. Please verify the authenticity & be a responsible citizen. Rumors only add to unnecessary panic.
Focus on the things you can control
Today is the most difficult time we are having. We are all in this together. There are many things, which are out of our control, including when this all will end. We sometimes keep searching for solutions endlessly on google & other search engines for symptoms & remedies etc… this only adds to the unwanted feeling of anxiety. You may have a normal cough or cold but as you have read, that is also a symptom of Covid, you instantly feel low & drained. Rather than this, you can focus on your well-being.
When you feel yourself getting caught up in fear of what might happen, try to shift your focus to things you can control. For example, you cannot control how severe the coronavirus outbreak is in your city or town, but you can take steps to reduce your own personal risk (and the risk you will unknowingly spread to others), such as:
1. wash your hands frequently (for at least 20 seconds) with soap and water or a hand sanitizer that contains at least 60% alcohol.
2. avoiding touching your face (particularly your eyes, nose, and mouth).
3. staying home as much as possible, even if you do not feel sick.
4. avoiding all non-essential travel.
5. Staying hydrated
6. keeping distance between yourself and others when you are out.
7. getting plenty of sleep, which helps support your immune system.
8. following all recommendations from health authorities.
Get rid of all “What-ifs” over thinking about the bad things which may happen in the future, it will only be an add-on load to your anxiety. You can focus on the present situation & stay positive.
• Make it a priority to stay in touch with friends and family. If you tend to disconnect yourself when depressed or anxious, think about scheduling regular phone, chats & snaps.
• While personal visits are limited, substitute video chatting if you are able to. Face-to-face contact is like a “vitamin” for your mental health, reducing your risk of depression and helping ease stress and anxiety.
• Social media can be a powerful tool—not only for connecting with friends, family, and acquaintances—but for feeling connected in a greater sense to our communities, country, and the world. It reminds us we are not alone.
• That said, be mindful of how social media is making you feel. Do not hesitate to mute keywords or people who are triggering your anxiety. And log off if it is making you feel worse.
• Don’t let coronavirus dominate every conversation. It is important to take breaks from stressful thoughts about the pandemic to simply enjoy each other’s company—to laugh, share stories, and focus on other things going on in our lives.
Emotions are contagious, so be wise about who you turn to for support.
Most of us need advice or a sympathetic ear during this difficult time. But be careful who you choose to talk to. The coronavirus is not the only thing that is contagious. So are emotions! Avoid talking about the virus with people who tend to be negative. Turn to the people in your life who are thoughtful, level-headed, and good listeners.
Take care of your body and spirit
This is an extraordinarily difficult time, and all the stress management strategies apply, such as eating healthy meals, getting plenty of sleep, and meditating. Beyond that, here are some tips for practicing self-care in this crisis.
• Be kind to yourself. Go easy on yourself if you are experiencing more depression or anxiety than usual. Remember You are not alone in your struggles.
• Maintain a routine as best you can. Now that you are stuck at home, try to stick to your regular sleep, school, meal, or work schedule. This can help you maintain a sense of normalcy.
• Take time out for activities you enjoy. Read a good book, watch a comedy, play a fun board or video game, make something—whether it’s a new recipe, a craft, or a piece of art. It does not matter what you do, as long as it takes you out of your worries.
• Get out in nature, if possible. Sunshine and fresh air will do you good. Even a walk around in your society garden (if permissible) can make you feel better. Just be sure to avoid crowds, keep your distance from people you encounter, and obey restrictions in your area.
• Find ways to exercise. Staying active will help you release anxiety, relieve stress, and manage your mood. While gym and group classes are closed, you can still cycle, jog, or walk. Or if you are stuck at home, look online for exercise videos you can follow. There are many things you can do even without equipment, such as yoga and exercises that use your own body weight.
• Avoid self-medicating. Be careful that you are not using alcohol or other substances to deal with anxiety or depression. If you tend to overdo it, it may be a good idea to avoid for now.
• Take up a meditation practice. When stress throws you out of balance, relaxation techniques such as deep breathing, meditation, and yoga can bring you back into a relaxed state. The regular practice delivers the greatest benefits, so be consistent.
Even when you are self-isolating or maintaining social distance, there’s still plenty you can do to help others.
Follow guidelines for preventing the spread of the virus. Even if you are not in a high-risk group, staying at home, washing your hands frequently, and avoiding contact with others can help save the lives of the most vulnerable in your community and prevent overburdening the healthcare system.
Be a calming influence.
If friends or loved ones are panicking, try to help them gain some positive perspective on the situation. Instead of spreading false rumors, refer to the best news sources. Being a positive, uplifting influence in these anxious times can help you feel better about your own situation too.
Most importantly be kind to others!
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