Coronavirus and COVID-19 have become a part of our everyday lives. Ongoing reports of cases increasing, businesses closing, and nearly constant conflicting reports about what to do, what will help, and what is fact has created a significant amount of uncertainty for nearly everyone.
Uncertainty around this pandemic touches everything. It’s not just about our own and others’ health, but there is uncertainty about work, school, finances and community involvement. Additionally, social distancing and social isolation can work against our sense of connection and community, making us feel even more uncertain, and even powerless.
Anxious emotions are a normal response to uncertainty and a sense that something may harm us. As the number of people that are diagnosed with COVID-19 increase, it is reasonable that we may experience increasing anxiety as well. That’s why it’s important to develop coping strategies for COVID-19.
Looking to the past for answers today
Sometimes it helps to look at what we’ve already learned, based on previous outbreaks, such as Ebola and the H1N1 crisis.
In 2015, researcher Mohamed F. Jalloh and his team examined the psychological struggles people had after having Ebola-related experiences. In their paper, “Impact of Ebola experiences and risk perceptions on mental health in Sierra Leone” in the British Medical Journal they found that symptoms of post-traumatic stress disorder (PTSD), anxiety, and depression were common a year after the outbreak.
Similarly, researcher S. Taha and their team in 2013 examined the connection between people’s anxiety and intolerance of uncertainty during the H1N1 outbreak In their paper, “Intolerance of uncertainty, appraisals, coping, and anxiety: The case of the 2009 H1N1” in the British Journal of Health Psychology they found that emotional distress may occur for certain people beyond the threat of a pandemic. They also noted that anxiety was heightened in people who aren’t normally tolerant of uncertainty.
They found that the key in minimizing emotional distress is to change your thoughts, or how you would make sense of the threat, in order to change one’s feelings.
Coping strategies for COVID-19
Practice self-compassion
Give yourself credit for doing the best you can in your current circumstances. Try not to compare yourself to how others may be doing. You’re not “succeeding” or “failing” right now and everyone’s circumstances and tolerance for uncertainty is different.
Get information from reputable sources
Make sure that you’re carefully selecting the sources you’re getting your news from. Seek out the websites of government and health agencies for reliable information on what is happening and what steps you should be taking. If you see something on social media or a news outlet, do your own additional research to confirm important details before taking action or letting your anxiety stew.
Limit news and social media
Unplug from news media, especially radio and TV. The news media is always looking for stories to report, but often end up repeating the same stories over and over again with no resolution. This repetition can increase your anxiety levels significantly.
Similarly, stay away from social media as much as possible. While this can be a good way to stay connected to friends and family during this time of isolation, it is also easy to find misinformation and feed off of the anxieties of others.
Limit talking about COVID-19 and the pandemic
Constantly talking about the current state of the world often influences your sense of risk and threat. This can lead to higher anxieties about things that are not within your control.
Reach out
Connecting with your family and friends by phone or web is a good way to reduce your anxiety. Playing games, catching up, or watching a movie together (virtually, of course!) will help you feel a sense of community and normalcy in highly unusual circumstances.
Most importantly, reach out for professional help if you need it. McLean Psychology Centre offers an initial consultation. We are here to support you in taking the first step.
