Coronavirus Anxiety – How to Manage Your Fear and Stress

As the novel coronavirus (COVID-19) continues to spread on a global scale, worry and panic is on the rise and it’s no wonder considering we are constantly exposed to dramatic media coverage, being told how to protect ourselves from infection and facing worldwide travel restrictions. Since the disease began spreading at the start of January the global death toll has passed 4,000 with over 100,000 people infected worldwide. It’s only natural that many people are beginning to feel a little uneasy about the situation. While it’s normal to feel a little worry, extreme panic, fear and anxiety should be addressed immediately. At Psylegal, we are highly experienced in helping Melbournians manage their anxiety. Here’s our guide to ways you can reduce your worry and stress about COVID-19.

Common Reactions to the Coronavirus Situation

Fear is a normal, necessary response to a threat, ultimately designed to keep us safe. Whether the threat is emotional, social or physical, this response is dependent on a complex interaction between our primitive limbic system and our sophisticated cognitive brain. As the situation continues to unfold, many people can experience a wide range of thoughts, feelings and reactions including:

• Feeling stressed or overwhelmed
• Anxiety, worry, or fear
• Physical symptoms, such as increased heart rate, stomach upset, low energy
• Frustration, irritability, or anger
• Difficulty concentrating or sleeping
• Isolating or withdrawing from others
• Fear of going to public spaces

How to Manage Feelings of Panic and Anxiety About Coronavirus

Get Some Perspective

Despite the seriousness of the virus it is important to keep the threat in perspective. It is estimated that during the 2018-2019 flu season over 500 people died and 217,000 people were hospitalized throughout Australia. It is estimated that only two per cent of Coronavirus cases will result in death while 80% of the people who contract Coronavirus will display the same symptoms of a mild cold.

Limit Your Exposure to the Media

If you’re struggling to cope then try to stop watching rolling news bulletins, have notifications turned off and limit your use of social media. Try to only watch the news and read an update on the virus once a day. You cannot totally ignore it and you should keep track of its development, but reducing the amount of time you spend thinking about it will help to reduce your anxiety about the situation.

Take Practical Measures

There are simple physical steps you can take to make yourself feel reassured, like following the advice from the World Health Organisation:

• Wash your hands with soap and water regularly
• Cough and sneeze into a tissue or into your elbow, not your hands
• Sanitise high traffic surfaces
• Try not to touch your face
• Keep your distance from people who appear unwell
• Follow the general medical advice given by healthcare professionals

The World Health Organisation has also warned there is no need to panic-buy face masks, latex gloves or other extreme protective gear if you practice good basic hygiene like regularly washing your hands and covering your mouth and nose if you cough and sneeze.

Maintain Your Day-To-Day Routine

Sticking to a healthy daily routine can have a positive impact on your thoughts and feelings. This may include eating healthy meals, physical exercise, getting enough sleep, and doing things you enjoy. While you may need to add some precautionary steps into your day, you should continue to go about your usual daily activities as much as possible.

Focus On Facts

In today’s digital world filled with 24/7 news and social media updates, it’s hard to stay away from speculation and hype. Avoid reading excessive speculative reports and stick to respected health-first websites for advice, instructions and facts on the Coronavirus and how to handle it.

Seek Help

If you are experiencing panic or anxiety that starts to affect your daily life, it’s important to seek professional support from a qualified mental health professional. Don’t suffer in silence, the sooner you seek help the better.

While stopping the spread of the virus may be out of our control, we can all help each other stop spreading the panic and anxiety. Psylegal is Melbourne’s trusted home of expert anxiety management programs and depression treatment. For individualised programs tailored specifically to your needs, contact our team today on 1300 79 22 09 .