Photo by Kelly Sikkema on Unsplash
Are you anxious about the coronavirus (COVID-19)? Talk and concern about this pandemic is everywhere right now, and it’s scary! There are many ways you can actively prevent contracting and spreading the virus, which can best be accessed by visiting the Center for Disease Control’s (CDC) website. There are also several ways to you can reduce anxiety surrounding the topic:
- Have some alone time. What does that look like?
- Meditate.
- If you are unsure how to do this, you can search for guided meditation which is helpful and calming.
- Take a deep breath. Breathing exercises are proven effective in reducing anxiety. You might want to try this simple technique:
- 4-7-8 Technique –
- Meditate.
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- Empty the lungs of air.
- Breathe in quietly through the nose for 4 seconds.
- Hold the breath for a count of 7 seconds.
- Exhale forcefully through the mouth, pursing the lips and making a “whoosh” sound, for 8 seconds.
- Repeat the cycle up to 4 times.
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- Walk it off. While you may want to stay close to home, studies show that a 30-minute moderate-to-brisk walk, 4 times a week is as effective as prescribed anti-depressants without the side effects.
- Soak in the tub. A hot bath with Epsom salts is a way to relax your muscles, which can also help relax your mind.
- Recognize what you can control, and what you cannot. Focus your time and energy on things you can control:
- Turn off the TV/radio to give yourself a break from the coverage.
- Step away from social media to remove yourself from the internet hysteria.
- Turn off your phone for a bit.
- Avoid caffeine. Caffeine is an anxiety inducer.
- Avoid alcohol. Alcohol is a depressant and is unlikely to help you feel better or less anxious.
- Take inventory of your current self:
- Are you hydrated? You might need some water.
- Have you eaten? While you want to avoid emotional eating, you might not have eaten enough/at all and you need nutrients and energy from food.
- Take the recommended precautions:
- The CDC has issued its recommended precautions to help avoid and flatten the curve of the virus.
If you find that you are still experiencing anxiety or anxiousness about a potential outbreak, please call to schedule a session with a counselor at 303-353-9226. We are now offering telehealth sessions!
References and Resources:
Center for Disease Control (https://www.cdc.gov/coronavirus/2019-ncov/about/prevention-treatment.html
