Feeling Anxious about the coronavirus – here are five ways to cope

1. Take a break from the news.

If you’re feeling overwhelmed by concerns about coronavirus, consider monitoring and potentially limiting the amount of media you consume.

Try filtering their media coverage about coronavirus. You don’t have to avoid the news altogether if you don’t want to, but you also don’t need to obsessively stay up to date, either. Staying overly connected to news coverage can negatively impact mental health, so it is important to monitor your intake if you notice a rise in anxiety.

It can be very beneficial just to take an hour or so away from the constant updates and information on TV and online. Needing a reprieve is natural and human.

2. Talk to someone.

It may feel tempting to cut off communication with others when you’re feeling anxious but talking to someone about these emotions can be very helpful.

The only way for someone to understand how we are feeling or what we are thinking is for us to talk about it and tell them. How many times do we all try to look good on the outside when inside we are really panicked or depressed?

Talking to someone, even if just via text, can help you process your emotions and feel supported, rather than spiraling further.

3. Try to be present in the moment.

It is critical to remain connected to the present moment, rather than allowing their fear to take over. If your mind is starting to wander into scary territory, try focusing on your immediate environment and mentally take stock of the things and people around you. That can help you stay grounded and keep things in perspective. The unknowns surrounding coronavirus can be scary, but it’s helpful to focus on the here and now. At the moment, the threat to you personally is likely not immediate. Positive affirmations are especially helpful and important. Such as: I am healthy today. I live a healthful life. I have control over my life. I am at peace. I feel calm.

4. Remind yourself what you can control.

While the actions of world governments and fellow citizens are out of your control, you do have power over yourself. It is important to remind yourself of what is in your control. Make sure to wash your hands. Be on the lookout for flu-like symptoms. Simple things that make a big difference.

You can use your anxiety as a signal to take reasonable steps to prepare for a pandemic, Jonathan Sutton, director of the cognitive behavioral therapies program at The Family Institute at Northwestern University, told HuffPost. Find a trusted source of information and stick to that one to insulate yourself from rumors and falsehoods.

The CDC and WHO are the best sources for updated information on the coronavirus.

5. Practice gratitude.

If you’re ever feeling dark, identifying and giving thanks for the points of brightness in your life can help you get out of this headspace. Consider making a mental list of the things you’re grateful for or keeping a gratitude journal. Its helpful to practice gratitude in moments of panic, because it can keep someone grounded in the present moment and appreciative for what they have in their lives.”

Reach out for help.

It’s natural to experience anxiety and other emotional struggles amid a global health crisis. If the feelings worsen or continue to interfere with your ability to concentrate, sleep or care for yourself or your family, it’s important to seek professional help.

Many employers and communities offer mental health resources. If you’re feeling as though you might act in a way that harms yourself or someone else, call a support line like the National Suicide Prevention Lifeline (1-800-273-8255) or Crisis Text Line by texting “start” to 741-741.