The global coronavirus pandemic not only carries a dangerous disease, but has also generated a shock in the population, both emotionally and mentally. This was mainly due to alarming reports in the mass media and the mass of fake news on social networks. Fortunately, there are a number of ways to relieve anxiety symptoms that can help anyone in the world.
Therefore, if you have experienced greater concern for your health, an abnormal sleeping pattern or excessive use of substances during this period, you should follow our advice on how to calm a spiral of anxiety due to the Coronavirus crisis .
How to calm a spiral of anxiety caused by the Coronavirus
1. Limit the reception of new news
Of course, it is important that you know what is happening in the world in order to protect your health, but the habit of constantly checking social networks or newspapers can make your anxiety worse.
Many make this mistake by feeling isolated and static for a long period of time; For this reason, it is advisable to entertain the mind with different activities. In addition, leaving the mobile phone for a few moments a day will allow you to concentrate on other tasks.
Here are some tips for staying informed without actually doing it.
- Set specific times to check the news or download an app that restricts the amount of time you spend on news websites
- Try to limit the receipt of new news about the Coronavirus to 1 or 2 times a day.
- Make sure you receive reliable information and from verified health institutions
- Trust your group of friends to keep you posted
2. Make a list of what you can control
This little chore can put your anxiety in perspective and ultimately calm your nerves. A great example is that you cannot control the coronavirus virus , but you can minimize its spread through habits of caution and awareness.
Another way to feel in control is to think ahead and organize plans according to your upcoming needs, such as creating a plan to save money or what to do in case you lose your job during this period.
3. Allow yourself to be free with your emotions
One of the worst habits is repressing your emotions in situations of anxiety , which in the end will further harm your health. In addition, maintaining a calm attitude when dealing with these situations can be of great help if you must interact with children or other members of your family.
You should not let your emotions negatively impact the people around you. You need to accept the sensations, but don’t let them control you completely either. The anxiety that you experience so much may be a set of different emotions, including panic, anger, sadness, stress, depression, or even disappointment.
A good way to deal with it is to separate each of these emotions and in this way find ways to distract your mind from them.
4. Find successful ways to calm your anxiety
For many people one of the ways to take control of their anxiety attacks is to find a distraction powerful enough to knock down those feelings. The key to doing this is finding an activity that breaks the cycle of repetitive anxiety. Some of these activities are:
- Clean the house or wash the dishes.
- Watch a comedy movie or television series.
- Do exercise or a yoga routine online.
- Take deep breaths, do meditation, take time to reflect, or take a little nap.
5. Make an effort to connect with others
Sometimes the presence of your housemates or family members is the best help to calm your anxiety attacks . You should still be able to talk about it before an episode happens, so they know what to do and not panic.
However, you should not fall back on the help of those close to you all the time, as this creates a lot of dependency. Instead, try to talk and listen, helping each other as partners.
Some ways to connect with other people far from you can be the following:
- Send an electronic calendar to your friends with the intention of having conversations.
- Exercise with your friends by joining online classes.
- Download games or videos to watch together.
- Set aside time to talk about fun and different topics from the coronavirus.
conclusion
Remember that it is always advisable to ask for help when you are going through a panic attack. The best thing would be for those closest to you to know how to deal with this situation responsibly and calmly. However, do not hesitate to consult a professional if anxiety symptoms persist.
References
- Timothy, JL 11 Ways to Find Calm During a Coronavirus Anxiety Spiral. For Greatist [Revised April 2020].
