Here are some practical ways you can keep feelings of anxiety at bay if you're starting to feel overwhelmed.

1. Channel your anxious energy into action: get informed, plan, and prepare

We often feel anxious when events feel out of our control, and when we think we don’t have the capacity, skills or ability to cope. Anxiety tricks us into thinking about the worst-case scenarios in vivid and frightening detail.

Instead of worrying, try your best to focus on what’s under your control. Equip yourself with the facts about COVID-19 from trusted sources. Follow government advice and make a plan about what you and your family will do if you need to be in isolation, or quarantine.

2. Limit or avoid unhelpful media and misinformation

Being exposed to constant, alarming, anxiety-inducing stories convinces us that there is something to panic about, and further perpetuates myths, rumours, misinformation, uncertainty and anxiety. The more we read and hear about it, the more frightening it becomes, and the less chance we have to distract ourselves and do things that can take our minds off it.

Although it might be tempting to keep informed, or difficult to escape, limiting your exposure to media, news, and social media about coronavirus will help quell the panic.

3. Cut down or stop the behaviours that are fuelling your anxiety

There are certain actions, when performed frequently, that can fuel anxiety about health, and germ-phobia. Focusing too much on bodily symptoms, and relying on “Dr Google”, can contribute to anxious thoughts and panic.

Being aware of these behaviours, understanding how they’re making you feel, and replacing them with more helpful coping strategies can alleviate disproportionate feelings of anxiety.

4. Stay focused on the here and now, taking each day step by step

Try to focus on the here and now - not the past and not the future. Live in the moment and take one day at a time.

5. Be aware of negative thoughts and don’t give them too much power

Just because we’re thinking something, doesn’t always mean it’s true. When you notice yourself worrying a lot, take a step back, and try to let worries pass by without focussing on them too much.

6. Look after your body

Get enough sleep, exercise, eat well, avoid smoking, excessive alcohol and drugs. This will help protect your mental health and immune system.

7. Stay connected with others

It can make a huge difference when we share our worries with others, and connect with other people who are supportive. Try to stay connected to supportive people in your life so you feel less isolated and lonely. You might need try new ways of connecting that you haven’t before.

8. Help other people, be kind, and compassionate

When we help other people, it can also make us feel better. We are all in this together so let’s try our best to be kind and compassionate to each other.

9. Take a breath

When you feel overwhelmed take a few slow, deep breaths to help you calm down. If there are other things that help you relax (e.g., a walk or listening to music) you could try these too.

10. If you’re feeling like you’re not coping, get professional advice

It’s ok to ask for help. If you’re feeling overwhelmed by anxiety, seek professional support. Psychological therapies can be done online, or remotely via phone or videoconferencing, and are an excellent option if you’re in self-isolation, or worried about going to a clinic.

Want more information? The World Health Organisation has a handy guide on what to do in times of stress.


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All content in Sonder's Help Centre is created and published for informational purposes only. It is not intended to be a substitute for professional advice. Always seek the guidance of a qualified health professional.

Article originally published by Black Dog Institute.

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