Anxiety is the result of uncertainty and the feeling that we have no control over the situation. The emergence of the coronavirus has caused exactly that, and at a national level. Individual countries and the whole world were gripped by collective fear, a state of extreme uncertainty.
Mental health professionals argue that feelings of anxiety during these times a normal and even beneficial phenomenon. One of the key sources of anxiety is related to the feeling of losing control over the situation. We cannot see the virus, we cannot catch it, but it is obviously everywhere. We do not know where we are safe from the virus, where we can hide from it, and where the virus threatens us.
It is very important to avoid additional stress caused by fear. Fear and stress greatly weaken the immune system. A weakened immune system is much more susceptible to viruses and bacteria.
dr. Kelli Harding, professor of clinical psychiatry at Columbia University, says that in such moments, a certain amount of fear and anxiety is even good, because it encourages us to take the right measures. Harding says: “It's okay to have a moment of panic because you can somehow start taking the proper precautions.” But the problem arises when people start suffocating in their fear.
People feel uneasy and nervous when watching news programs. Some even feel panic when people sneeze or cough.
When a person's body's alarm system goes into overdrive, the body floods with cortisol, a stress hormone that suppresses the immune system, said Sherry Benton, a Tampa, Florida-based psychologist and founder of TAO Connect.
Here are some tips on how you can deal with feelings of anxiety!
PLAN FOR A GREATER SENSE OF CONTROL
Those prone to anxiety have a greater need for control. Prepare in advance for the worst possible scenario, and nothing will be able to surprise you. It will calm you down if you arrange to work from home at work, prepare for schools to close, stock up on food. These measures can significantly reduce anxiety attacks.
DISCONNECT, LEARN TO LIVE IN THE MOMENT
Take a break from the media.
SLEEP WELL
You can also protect yourself from the coronavirus with quality sleep. Well-slept and rested people are more resistant to viruses. If you are one of those who suffer from insomnia, try meditation to help you calm down.
EXERCISE A LOT AND EAT A QUALITY NUTRITION
This is advice that applies every day, but we especially need to pay attention to our health and well-being in these times of uncertainty. Physical activity should now be limited to movement in nature, in the fresh air (visiting gyms is not recommended). If you engage in at least one activity every day that speeds up your heart rate, be it running, walking, riding a bike,... you will alleviate the symptoms of anxiety.
Even the choice of food can affect the psychological state. Studies have confirmed that the Mediterranean diet, which includes plenty of fruits, vegetables, whole grains and protein, helps reduce feelings of anxiety and depression. Nutritionists, however, seriously advise against eating processed foods and foods with a lot of added sugar. Such food increases the possibility of inflammation and inhibits the functioning of the immune system.
WASH YOUR HANDS OFTEN
PREPARE A SUPPLY OF FOOD
While some may find stockpiling to be a bit excessive, if not crazy, the underlying psychological mechanism for dealing with anxiety is very helpful. Those of us who will hoard food are not crazy and not overdoing it, it's just their way of managing and regulating their level of internal anxiety. List of foods that an adult person needs to survive for 30 days can be found on the website of the Ministry of Defence.
TRUST
KEEP IN TOUCH WITH THOSE CLOSEST TO YOU
Even if you can't have physical contact, keep in touch with your social network, share information, talk, ask about how you're feeling, and don't forget to tell each other a joke. Communicate regularly, using all possible communication channels.
