5 Ways to Manage Your Anxiety During the Coronavirus Outbreak

Hello and thank you for coming to check out my resources for dealing with anxiety during the coronavirus outbreak. Today I am sharing a few ways to manage anxiety during the next impending weeks where the coronavirus continues to impact our lives here in the US.

These past 2 weeks have felt draining, overwhelming, frightening, and sad all at the same time. Who else feels a sudden spike in their anxiety levels? I know I do. Since I already take measures to reduce my personal struggles with anxiety (therapy, medication) I wanted to sit down and list out some methods to help YOU.  Some people are experiencing spikes in anxiety even if they don’t have a diagnosis.

If you are currently experiencing anxiety, please know that I am right there with you. So many people are feeling the exact same way, too. Have comfort with that thought. The entire world feels a lot of emotions because of this coronavirus outbreak. Americans are already SO anxious and this outbreak feels out of our control. 40 million Americans suffer from anxiety. Even if this anxiety stems from the uncertainty of the coronavirus outbreak, understand that millions of people are in the same boat as you. We can all get through this difficult time together.

5 Ways to Manage Your Anxiety During the Coronavirus Outbreak

1. Limit Your Media Coverage

As much as we all want to know what the heck is going on with this unpredictable virus, you should consider limiting the amount of media coverage consumed each day. In the beginning, I was spending hours glued to my television waiting for updates from my local governor and the President.

Now I limit the amount of time I spend listening to the TV updates on COVID-19 for my own sanity. Honestly, there won’t be much change from day to day. Watching too much television and news outlets can mess with your mental health. Instead of watching hours of the news, stick to one hour in the morning and one hour in the evening. I feel like that’s plenty of coverage you need to still be caught up with all of the updates. This is just a suggestion and has worked out for me thus far in my at-home routine.

If you are interested in learning more about the rapidly changing COVID-19 updates, also know where you are getting your information from.

Scrolling on Facebook won’t bring you to FACTUAL updates you need. Opt for large newspaper outlets (The New York Times, The Washington Post) and follow them on social media because they continue to roll out the latest news straight from the White House on a regular basis.

 2. Talk to a Professional Therapist

Absolutely consider seeking professional help through this difficult time to bring down your anxiety. Do not feel any shame or embarrassment seeking help from a therapist. Please understand that all of your emotions (from feeling content to upset) are valid emotions! This time of our lives feels out of control and scary.

If you are seeking professional help from a therapist, I am going to list some of the places where you can sign up to talk to someone remotely. Be aware that there are fees involved with some of these outlets.

Therapy Services Available Online:

1. BetterHelp
2.  Talkspace
3. ReGain
4. Online Therapy

By talking to a professional counselor online you can bring down your fears and anxieties associated with COVID-19. There’s also a no better time to start therapy in your life to deal with other personal struggles, too. Utilize these working from home weeks to schedule a time to jump on a phone call or send a text to your licensed therapist.

3. Get Some Exercise

Switch up your routine and get some much-needed exercise to fight off your anxiety symptoms! Before the outbreak, I worked out a few times a week and those workouts truly helped my mental health. I’d recommend for anyone to achieve the goal of completing 30 minutes of physical activity per day.

Health Benefits to Exercise:

1. Treat moderate depression
2. Relieves tension and stress
3. Improves your sleeping habits
4. Boosts Your Self-Esteem
5. Gives you sharper memory

Yoga and meditation (Headspace app) are also two alternative methods for calming down your nerves. With a lot more people staying at home, working out may come as an afterthought. In order to feel less anxious, I’d recommend working out as much as possible. Not only is it completely free if you click on a YouTube video or watch someone on IGTV, but it’s super important for your mental well-being. Having anxiety during the coronavirus can impact your mental health, so why not choose exercising as a form of relaxation?

At-Home Workouts to Follow:

1. Sweat app by Kayla Itsines (BBG)
2. Orangetheory (providing at-home workouts, for now)
3. YouTube (Szat Strength) 20 min FULL BODY workout
4. Instagram Influencer Cara Loren recently uploaded a FULL BODY workout
5. Blogilates (Cassey Ho) uploaded a 14-Day Quarantine Workout to her Instagram page

4. Reduce Anxiety During the Coronavirus Outbreak by Texting Friends and Family

Obviously, by now, you should be aware of the “social distancing” we as Americans need to place into effect. More and more people are required to start working from home. Switching from the comfort of an office job with a solid routine into working from home lifestyle sounds ideal, but what if you’ve never done it before? These changes in your work environment can totally cause even MORE anxiety.

Try to keep yourself connected to friends and family by engaging in group chats, FaceTime calls, Zoom video chats, and frequent check-ins. For me, I’ve been texting my closest friends as often as I can to stay connected to them during this time of self-quarantine. I’m also staying active on Instagram and Instagram stories to stay connected with my audience and followers from around the country.

Take a moment to ask your friend how he or she feels during this difficult time. You may find comfort in knowing how other people are experiencing the same waves of anxiety as you are. Share this list with him or her to do your part in helping ease your friends’ anxieties, too. Of course, there’s no easy way to reduce anxiety. Heck, even I am feeling anxiety while writing all of this out. Making small adjustments to your new at-home routine such as texting your friends, working out, or just staying away from Facebook can do wonders for your mental health.

5. Understand What You Have Control Over

Anxiety stems from a loss of control or lack of control. By actively performing breathing techniques you can calm your mind within minutes. Some doctors recommend the 7/11 method where you breathe in for 7 seconds and let your breath out for 11 seconds. This method works to quickly calm your nervous system and naturally send more air to your brain.

During these crazy times, it can feel like you are not in control. Of course, you can only control your behaviors, your attitude, your actions, your words, and your mindset during this crisis. The fear of losing control will play a role in creating even more anxiety. In order to combat the fear of losing control, you need to recognize what you have control over.

Push yourself to act on facts and evidence instead of hypothesizing and questioning “what if” because you can’t predict the future.

How are you coping with anxiety during the coronavirus outbreak? Stay safe.