How to cope with anxiety over coronavirus

The news about the Covid-19 pandemic can feel frightening, so many of us may feel fearful. Emma gives some tactics to help ensure you and those you care about stay calm

We are living in uncertain times. There is a lot of conflicting and, at times, distressing information about Covid-19. While most of us in the UK will be fine, even if we do contract the virus, it is understandably heightening anxiety and panic in many people, especially those worried about vulnerable family and friends. However, there are some things we can do to cope.

IT’S NORMAL TO WORRY

One of the reasons people may feel fearful is the unknown impact this situation may have on everyday life. Fear often arises when you don’t know what you’re facing, so keep in mind that your reactions are totally normal. Things change on a daily basis, and for most of us, this isn’t something we’ve experienced before. If you are worried about elderly relatives, or a sick or disabled child or partner, remember to follow all the guidance so they are kept safe. More than anything, remember most people, even those with underlying conditions, will recover. Should you feel a sense of panic, try some breathing exercises to help calm your nerves. Try downloading the Breathe2Relax or Breathesync apps on your phone, or look for mindfulness meditation videos on YouTube.

KEEP YOURSELF BUSY

If you have to self isolate, make sure you have activities to do that can take your mind off being cooped up. Puzzling, colouring in, or doing something creative can be very soothing and acts as informal mindful practice, which will help you and your loved ones manage stress. If you have a garden or outdoor space, taking in the fresh air will help to calm your nerves, and ensure that you don’t feel trapped inside. Even playing classical music can really help with anxious feelings. Social isolation can be bad for mental health, so video call your friends and family daily, because they will benefit from that contact as much as you.

LOSE THE NEWS NOTIFICATIONS

Constant exposure to fearinciting news can negatively affect your mental health, so try to digitally detox often. Repeatedly exposing yourself to worrying information that you can do nothing about could leave you feeling helpless and hopeless, and studies have shown that regular exposure can lead to higher levels of anger, anxiety, and depression. Look after your wellbeing by stopping news alerts on your phone, and turn off notifications. That way, you can choose when to get news updates, rather than your phone interrupting you with an attention-grabbing headline. You can also make a rule that over dinner, for example, you avoid negative discussions, including any chat about Coronavirus.

REASSURE KIDS

One of the extra issues you have to deal with if you have children is helping them to manage their worries while also dealing with your own. Remind your child that, no matter how much they hear people talking about the Coronavirus, the reality is that,

even if they were unlucky enough to catch it, they would be fine. Reassure them that germs and viruses are a natural part of life and back this up by discussing any coughs and sniffles that they have had in the past, as this anchors them into reality and dispels any myths they could have picked up. You’ll already have empowered your child by showing them how to wash their hands thoroughly and teaching them to cover their mouth when they cough and sneeze, but the most important thing you can do for your child is to remind them that they can trust you and the information you are giving them. This means that, if they’ve heard scary conversations in the playground or on TV, they will be able to explore these through communicating with you.

BE NEIGHBOURLY

If you have neighbours who are old or frail, push a note with your telephone number through their letterbox letting them know that you can help bring them any essentials if they need any. This means they can phone you and you can then leave their supplies on their doorstep.

CHECK IF YOU CAN GET HELP WITH MONEY

Try not to panic about your financial issues. If, like me, you work for yourself, you may feel nervous about how to pay your mortgage and bills. Right now, banks and utility companies are creating contingency plans including mortgage holidays and bill payment plans to make situations like ours more manageable, so give your provider a call so you know how the land lies.

If you are worried about elderly relatives, or you have a sick or disabled child or partner, remember to follow all the guidance so that they are kept safe, and more than anything remember that most people, even those with underlying conditions, will recover.