7 Small Actions to Combat Coronavirus Anxiety and COVID-19 Phobia
Talk of Coronavirus is hard to escape, especially in Boulder. At times, it can be hard to know how to respond due to the dramatization from the media and lack of information about testing and actual impacts. As our reactions to contain the virus increase, here are seven tips to combat the psychological impacts of the spread of COVID-19.
Take opposite action.
If the impulse is to go into a scarcity mindset (i.e., I need to hoard supplies, I need to push past people in the grocery store to get mine) slow down, try opposite action. Choose to be generous, to share with others, and to stock up on items with intention.
Smile At and Acknowledge Others
You may want to hole up, and depending on your level of vulnerability, that may be a good choice, AND when you see people, take the time to see them. Say hello to others and smile! When we see others smiling in releases, feel-good chemicals in our brains, which is super essential in times of stress. Choose to actively help others by simply smiling at them!
Check your racism.
Just because the virus is said to have originated in China, does not mean acting out racism on the Asian American citizens in the States. Practice treating every person with kindness and graciousness, especially now. Treating others well actually uplifts our moods and reduces stressful feelings!
Take appropriate action for your level of risk, not only for yourself but for others.
Think of others as you navigate the spread of COVID-19. You may not think you are susceptible but think of the other people you encounter. Assess your level of risk and vulnerability to the virus and follow the guidelines set out by the World Health Organization. Reduce your risk appropriately, by following their recommendations (washing your hands, not touching your face, staying home when ill.)
Limit your media consumption on the virus.
Set some boundaries with how much coverage you “consume” about the virus. What and how much you consume (this includes media) directly impacts mental health. Don’t check the news upon waking or before sleeping. Maybe just choosing two times per day to update yourself and to be conscious about the amount of time you spend reading about the virus. Choose a reputable source to keep yourself informed and avoid unnecessary Coronavirus rabbit holes that induce fear and stressed states.
Keep some normalcy in your life.
Continue to do the things that keep you grounded and calm. Keep your self-care game secure. Find ways to get your exercise. Spend time outside. Eat immunity boosting foods. Meditate to connect with yourself and keep coming back to your center.
Slow down.
Actively slowing down throughout the day. Walk slower, eat slower, drive slower. Contribute to bringing communal anxiety and fear-based thinking down by slowing yourself down. Think about others. We all feed off each other’s energies. Be a positive impact to others who need your support. Find calm within yourself and navigate your day from that place.
It is completely normal to have concern regarding the spread of the Coronavirus. However, control the things you can control- your actions. “Put the oxygen mask on yourself first.” In this case, “the mask” is your intentional kind actions towards others, your continued self-care practices, your hygiene (staying home when sick) and your calming presence. Remember, one day at a time. Acting with integrity and kindness today helps!