The coronavirus, or COVID-19, is all over the news. Everywhere, we see evidence of people’s fears about the virus. Hand sanitizer is hard to find. Organizers are cancelling conferences and events. When I traveled to the west coast last weekend, I saw many people at the airport wearing masks over their nose and mouth.
According to the Centers for Disease Control and Prevention (CDC), the reported cases have ranged from mild symptoms to severe illness and, in some instances, death. Symptoms may appear from two days to two weeks after a person is exposed to the virus. Symptoms include fever, cough and shortness of breath.
COVID-19 is a lot like the flu except it’s a new virus—one that got transmitted from animals to humans—and we don’t have a vaccine yet. So that is a little frightening.
But, it’s hard to know how concerned we should be. Some news reports leave me worried and scared, and some leave me reassured and wondering why we’re all in a panic.
The hardest part of getting sick is that we have very little control over whether we get sick. Our lack of control can make the worry, stress and anxiety much worse. So, how do we manage our stress when we can’t control an outcome?
There’s no tool that can take the COVID-19 worries away. The virus is out there. But you can do a few things to help you feel more grounded and present, and hopefully reduce your stress in the moment.
1. Wash Your Hands
The CDC recommends washing your hands as one of the best means of prevention—much better than wearing a mask. On the other hand, if you’re sick, wear a mask and keep your germs to yourself.
And you can make washing your hands a mindful moment. Experts recommend that you should wash your hands for at least 20 seconds to rid them of germs. As you’re counting down the time, listen to the water as is flows out of the faucet, smell the soap’s fragrance, watch it lather and notice the feeling of the lather in your hands. As you rinse your hands, watch the lather flow down the drain. When your minds goes to worries or stress about the coronavirus, bring your attention back to the sensations of washing your hands.
2. Stop Touching Your Face
The CDC also recommends keeping your hands away your face. Let me tell you, this is really hard. I’ve caught myself picking something out of my teeth with my finger (I know, TMI) and rubbing my eyes without any thought to all to the germs that might be on my hands. Try not to judge yourself too harshly if you forget, too. We’re human and we have a lot of habits that aren’t easy to break.
3. Avoid Information Overload
A lot of information is flying around out there, so managing your information intake is important. I try not to check the news about the virus more than once a day, but someone or something can bring me news even when I’m not looking for it.
If you do hear disturbing facts or updates about the virus, remind yourself that there are some things that you can’t control and that you’re doing the best you can to control the things that are within your power to control.
4. Breathe Deeply
A few deep breaths can calm your nervous system and boost your immune system. A few times a day—especially if you feel stressed—take three slow, deep breaths. Fill your lungs, back and belly when you inhale. As you exhale, let your breath out slowly, making a sighing noise—haaaaaahh.
5. Take Care of Yourself
From news reports, most hospitals and doctors’ offices want you to stay home if you’re sick, UNLESS you’re having difficulty breathing and/or your fever is very high.
If you do get sick, don’t panic. Most people who get the virus don’t die. Take care of yourself and do all the things you’d do if you got the flu. Drink a lot of fluids. Keep your fever down and get lots of rest so your body can heal.
If you have a compromised immune system or existing lung issues and you think you have COVID-19, communicate with your doctor so you can get the help you need.
If you enjoyed this blog post and would like more insights into living with anxiety, tune into the Woman Worriers podcast. In each weekly 30-minute episode, host Elizabeth Cush, LCPC, and her guests explore living with anxiety, relationships, parenting, surviving trauma and other topics and offer insights into mindfulness, meditation and other helpful resources.
Elizabeth Cush, LCPC is a therapist, blogger, creator and host of the Woman Worriers podcast, and the owner of Progression Counseling in Annapolis, Md and she’s been featured in these major publications. Elizabeth helps busy, overwhelmed men and women manage their anxiety and stress so they can live their lives with more ease, contentment and purpose. If you'd like to know more about how individual, online and group therapy can help ease anxiety and stress, contact me!
