How to Cope With Coronavirus Anxiety and Panic

The COVID-19 pandemic has brought numerous uncertainties and unknowns, leading to a sense of fear and anxiety. The fear of the unknown can be overwhelming because it reminds us that we have limited control over the situation, which triggers the fight-or-flight response. This heightened state of awareness and stress can lead to panic and anxiety as we grapple with the uncertainty of what may happen.

According to experts, this feeling of powerlessness can result in different responses. Some individuals may adopt a defeatist attitude, feeling that they have no control over their lives, which can contribute to anxiety or depression. Others may feel compelled to take action to regain a sense of control, even if the actions are not necessarily productive or helpful in the given situation.

Engaging in activities or behaviors to regain control may provide temporary relief or a sense of empowerment, but it may not necessarily address the underlying anxiety or resolve the uncertainty. In some cases, it may even exacerbate the anxiety. It is important to be mindful of the actions we take and evaluate whether they are truly beneficial or if they are driven by a need to regain control in a situation where control is limited.

During times of uncertainty, it is crucial to prioritize self-care, maintain healthy coping mechanisms, and seek support from loved ones or mental health professionals. Accepting that there are certain aspects beyond our control and focusing on what we can manage can help alleviate anxiety and provide a sense of stability in uncertain times.

Panic is caused by anxiety or a need for control

The experience of panic is driven by the need to regain control, which can be intensified by social contagion and external influences. When faced with uncertain situations like the COVID-19 pandemic, panic can be triggered by the collective behavior of others and the constant stream of negative information in the media. This panic response is often characterized by a lack of clear thinking and irrational behavior, as exemplified by the rush to stock up on toilet paper, which is not actually in short supply.

For individuals who already have anxiety, COVID-19 can serve as a significant trigger. Seeking concrete answers in the midst of uncertainty can amplify anxiety, and even minor triggers such as a sneeze or hearing about job losses can contribute to heightened worry and anxiety.

It’s important to recognize that anxiety is a common experience for many people during these challenging times. The definition of clinical anxiety involves excessive anxiety and worry occurring on a regular basis for an extended period. Given the current circumstances, it is likely that a significant portion of the population meets this criteria.

However, it’s crucial to understand that excessive worrying does not effectively alleviate fear or uncertainty. Trying to constantly control or seek reassurance about feared outcomes is unlikely to provide genuine relief. Instead, it’s important to cultivate acceptance of uncertainty and learn to be comfortable with not knowing all the answers.

Here are some suggestions to help cope with the unknown and foster a more positive outlook:

Slow down your thoughts by organizing them

Anxiety often leads to racing thoughts and impulsive actions, but worrying is not an effective solution when faced with uncertainty. Dr. Brewer emphasizes the importance of slowing down the body and mind. With the rapidly changing circumstances, it becomes crucial to create space for clear thinking and planning.

Dr. Yeager suggests practicing deep breathing to calm the mind and slow down thoughts. Engaging in the act of writing, whether it’s making to-do lists or jotting down thoughts in a notebook or document, can help shift focus to concrete tasks and regain a sense of control. By breaking down responsibilities into manageable steps, anxiety can be mitigated, and a logical approach can be adopted.

To alleviate uncertainty, Dr. Ivankovich suggests contemplating various scenarios and considering possible responses. Although we cannot fully predict or prepare for the unknown, we can take proactive steps and implement measures within our control to the best of our abilities. It’s essential to acknowledge what actions can be taken in the present and let go of concerns that are beyond our influence.

By focusing on one task at a time, prioritizing logical actions, and accepting the limits of control, individuals can reduce anxiety and navigate uncertain situations more effectively. It’s important to cultivate a mindset that embraces adaptability and resilience, allowing us to respond thoughtfully to each situation as it arises.

Reach out to others for help and other perspectives

If you’re struggling with anxiety, reaching out to a therapist can be beneficial. Many therapists are currently offering short-term assistance for free, and there are text-based tools and therapy apps available that can be accessed during the COVID-19 crisis.

Talking to friends or a partner about your anxieties can also provide a helpful reality check. They may offer a different perspective or help you reframe your thinking.

Dr. Yeager emphasizes that uncertainty is a shared experience for everyone at this time. Coping with uncertainty involves using lists, processes, and seeking support from others. It’s akin to playing chess, where you can only plan a few moves ahead because circumstances can change rapidly. Being willing to control what you can and adapt when necessary is essential in managing uncertainty effectively.

Stop checking the news so much

Constantly exposing yourself to the 24/7 news cycle can contribute to increased anxiety. Dr. Brewer explains that the brain treats the news like a casino, where the uncertainty of when the next big story or update will come creates a dopamine-driven anticipation. This intermittent reinforcement schedule can be addictive. To manage anxiety, it’s recommended to limit checking the news to two or three times a day to receive updates that are similar in scale.

If negative headlines continue to trigger anxiety, it may be helpful to disconnect from live updates. Dr. Brewer suggests relying on credible sources such as the World Health Organization (WHO) or the Centers for Disease Control and Prevention (CDC), as they provide accurate information that is thoroughly vetted. Other news outlets often have evolving story updates, which can keep the anxious mind in a state of ongoing worry.

Practice mindfulness and deep breathing

To manage anxiety, it can be beneficial to ground yourself in familiar and comforting spaces. Find a place in your home where you feel relaxed and at ease, whether it’s a cozy chair by the window, your kitchen where you enjoy cooking, or a snug reading nook. Taking a hot bath or shower can also help slow down and provide a sense of calm. Prioritizing sleep is important, even if your routine has been disrupted. Create a bedtime routine that includes turning off screens at least one hour before bed. Find a dimly lit room, focus on your breathing, and take slow, deep breaths for 10 minutes to promote relaxation.

Continuing this slow breathing practice once you’re in bed can help you fall asleep faster and stay asleep longer by reducing your body’s stress responses and letting go of stressful thoughts. Mindfulness practices, such as gratitude exercises, journaling, and regular exercise, can also contribute to stress reduction. Find what works for you and explore different ways to destress during this time.

Engage in self-care activities

Engaging in self-care activities that promote relaxation and reduce stress is crucial for managing anxiety. Regular exercise has been shown to have numerous mental health benefits, including reducing anxiety symptoms. Whether it’s going for a walk, practicing yoga, or engaging in any form of physical activity that you enjoy, incorporating exercise into your routine can help release tension and promote a sense of well-being.

Meditation is another powerful tool for calming the mind and reducing anxiety. Taking a few minutes each day to sit in a quiet space and focus on your breath can help bring a sense of clarity and peace. There are various meditation techniques you can explore, such as mindfulness meditation, guided meditation, or loving-kindness meditation, to find what resonates with you.

In addition to exercise and meditation, make time for hobbies and activities that bring you joy. Engaging in activities you love, whether it’s painting, playing an instrument, gardening, or any other hobby, can serve as a form of therapy and provide a much-needed break from anxious thoughts.

Remember to prioritize self-care and make time for activities that nurture your physical, mental, and emotional well-being. It’s important to listen to your body and mind, and give yourself the care and attention you need to navigate through challenging times.

Focus on what you can control

During challenging times, it’s crucial to prioritize your well-being by focusing on what you can control in your immediate surroundings. By taking proactive steps, you can create an environment that supports your mental, emotional, and physical health. Here are some strategies to help you maintain well-being:

• Establish a healthy routine: Develop a daily routine that incorporates activities that nourish your mind, body, and spirit. Set consistent wake-up and bedtime hours, schedule regular meals, allocate time for exercise or movement, and dedicate moments for relaxation and self-reflection.
• Create a calming space: Designate a specific area in your home where you can unwind and find solace. Personalize it with comforting elements such as soft lighting, cozy cushions, or items that bring you joy. This space can serve as a sanctuary where you can relax, meditate, or engage in activities that promote calmness.
• Engage in self-care practices: Prioritize self-care activities that resonate with you. This could include practicing mindfulness or meditation to cultivate a sense of present-moment awareness and inner peace. Engage in hobbies or creative outlets that bring you joy and help you unwind. Take time for self-reflection or journaling to process your emotions and thoughts.
• Nourish your body: Focus on maintaining a balanced and nutritious diet that supports your overall well-being. Incorporate wholesome foods, stay hydrated, and limit excessive consumption of processed or sugary foods. Regular physical exercise, whether through home workouts, yoga, or outdoor activities, can also contribute to your well-being by boosting mood and reducing stress.
• Cultivate healthy relationships: Stay connected with loved ones through virtual platforms or by maintaining social distancing measures. Nurture meaningful relationships and engage in open and supportive conversations. Seek emotional support when needed and offer support to others, fostering a sense of community and connection.
• Limit exposure to negativity: While it’s important to stay informed, be mindful of the media and information you consume. Limit exposure to sources that trigger anxiety or distress. Choose reliable sources of news and set boundaries to prevent constant exposure to negativity. Instead, focus on uplifting and inspiring content that fosters positivity and hope.
• Practice gratitude and positive mindset: Cultivate a mindset of gratitude by regularly expressing appreciation for the simple joys and blessings in your life. Count your blessings, write down things you are grateful for, or engage in daily gratitude exercises. This can shift your perspective towards the positive aspects of life and enhance your overall well-being.

Remember, you have the power to shape your immediate surroundings and take control of your well-being, even in challenging times. By focusing on what you can control and implementing these proactive steps, you can create an environment that promotes resilience, positivity, and overall well-being.