Dealing with

Anxiety over
COVID-19
1. Reduce (social) media consumption
Check in only twice a day for news & updates from a few reliable sources.
Log off immediately.
Suggested usage time: 20 min. per day; 10 min. each for AM & PM
Also seek out positive & hopeful stories & news related to the situation.
2. Limit conversations about COVID-19
Online & in real life
Especially before bedtime & right after waking up.
Limit social media or the use of technology an hour or so before sleeping.
3. Plan & keep a routine.
Plan today what you will do tomorrow.
Consciously choose what you will do ahead of time rather than doing things based on
how you feel at a given moment.
Suggested Activities for #3
Any light stuff or activities
Watching comedy or animated films
Reading books or materials that will allow you to experience more positive feelings
Listening to calming music
Drawing & Sketching
You know what works for you. Choose those activities that have kept you in the right
frame of mind before.
4. Remind yourself: Anxiety is a normal
reaction to an abnormal situation as ours.
Accept & acknowledge how you feel.
Expect anxiety to be there, even in the next coming days or weeks.
Related to # 4
Other “negative emotions” could also kick in and increase in intensity: frustration,
anger, sadness, annoyance, etc.
Permit yourself to feel those emotions. They are normal reactions.
It’s also okay to admit that you don’t like those feelings.
5. Bear in mind: You are not alone in this.
We are all going through this experience together, everybody around the world, at the
same time.
You are not wrong, insane or crazy for experiencing those “negative emotions”.
Many others out there are going through the same thing.
YOU ARE NOT ALONE IN THIS.
6. The “What if’s?” can be out of control
What if I get sick & die? What if my loved ones get sick & die? What if I stay indoors for more
than a month?
Remember: These are just ideas and thoughts, particularly ideas of danger & thoughts
of future situations.
They are NOT happening RIGHT NOW.
#6 cont.: Anxiety lives in the fight of
those ideas & thoughts
Do not fight them.
Give them a quick nod or acknowledgement: Yes. They could happen. Anything could
happen. BUT THEY ARE NOT HAPPENING RIGHT NOW.
#6 cont.: Be in this moment.
After nodding at your danger ideas/thoughts, REFOCUS BACK TO THE PRESENT.
These are just my thoughts and I DON’T LIKE THEM.
Focus on what is in your control & ask: What can I do right NOW? What am I in control of
right NOW?
#6 cont.: Scan your environment.
Be present.
Scan for things and behaviors that you can immediately
control/change/modify/influence and focus your attention on them.
Change the way you sit.
Lie in bed differently.
Fix those things you’ve been planning to organize for a while now.
Read that book.
Learn to cook.
Write that story/poem/paper.
7. Evaluate those danger ideas & thoughts
What specific threats or dangers worry you?
Be realistic. How real are these threats and fears for you?
Don’t dwell on them so much. Nod. Acknowledge. Be back to the present.
Related to #7: If the ideas/thoughts
can be real, what is my plan?
Plan.
But do not overanalyze or obsess over it!
Do not underestimate your efficacy in dealing with problems.
Ask, realistically & optimistically: How will I cope? What are my options? What are my
resources?
Identify your 4S’s: SKILLS, STRENGTHS, SUPPORTS, STRATEGIES
8. Check in with someone.
Reach out to one person (or a few) and ask them how they are doing.
Leave them a short message.
It shifts your focus outside of you.
Connecting can help everyone during this time.
Find support too. Preferably someone who will listen without judging & with lower
levels of anxiety than you.
9. Take care of your self
Practice good hygiene.
Eat right & healthy.
Do some physical activities as a form of exercise.
Get enough sleep.
Related to #9: Sleep is very important!
Improving sleep quality can boost mood & fortify mental health.
Make your bedroom suitable for sleeping: Clean, Concise, Consistent, Condition
Clean- clean for clutters & litter, deodorize
Concise - remove distracting & overstimulating fixtures & objects, dim the lighting
Consistent - stick to a sleeping & waking schedule
Condition – the bed should be mentally & behaviorally associated with no other activity
than sleeping or resting
END