Anxiety in the Time of Coronavirus (COVID-19)

COVID-19 is a game-changer, at least for now. Life as we know it will change, for awhile. Not surprisingly, COVID-19 can produce heightened, potentially unnecessary anxiety,. Three primary factors causing anxiety are uncertainty, the unexpected, and a lack of control – all of which COVID-19 undeniably generates. Granted, we should have SOME anxiety. Consider anxiety as having three distinct zones:

In relation the Coronavirus, we should be in the Yellow Zone, maybe even high in the Yellow Zone. Being cautious, planning and preparing is what needs to be done. We do not need to panic (i.e., Red Zone). We should keep informed of recommended guidelines and take action (i.e., social distancing, washing hands and surfaces), following them to the best our ability. Rather than obsessively checking the news, statistics, and scrolling the internet and Facebook for news, set aside time for checking in each day at a certain time for a limited amount of time.

Our goal is to weather this pandemic storm together and manage any anxiety provoked by it so we don’t land ourselves in the Red Zone and don’t let thoughts of the Coronavirus consume our lives.

Focus on what you can do rather than what you cannot do.

Acknowledge disappointment but focus on alternatives. Make the changes work for you. Suddenly, we have more time on our hands that we might know what to do with. It likely feels surreal and unnatural. How many times, however, have we wished we had more, unscheduled time? Take advantage of it. With my recently appropriated staycation, I am looking forward to playing more games, decluttering my house, reading, spending time with family, developing a new home workout routine, catching up on some rest, and cooking with my kids. Develop an attitude of gratitude.

View the pandemic as an opportunity to practice and model flexibility, resilience, and kindness.

Flexibility and resilience are qualities that help us become successful as human beings. This is the epitome of the proverbial Plan A not working. It’s a good thing we have an entire alphabet to develop new plans. Learn to accept and tolerate uncertainty as par for the course. Base decisions on information that you have, take things one step at a time, and adjust accordingly. Find ways to be kind to others, whether it’s cooking or leaving food for others, writing letters, using your talents to help others (e.g., online tutoring).

Get Creative.

Given all the change, we’re going to tap into our creativity. We will have to think outside the box and develop new ways of doing things, including maintaining social connection. Social media and technology can be a boon instead of a problem. We can create virtual hangouts, post virtual performances, or even watch movies “together” virtually. My boys already talk to each other while playing video games. In this time of social isolation, connect through writing letters, particularly to grandparents or the elderly who may feel even more isolated given their heightened risk.

Build in Structure

Given disruption in our daily lives and social distancing, we all likely have more time on our hands. Children, and adults for that matter, do well when there is structure. Maintain a regular sleep-wake cycle and mealtimes. Identify what goals are important to you, such as family time, exercise, learning, fun, and creativity and brainstorm activities that support these goals, working them into your day. Even if kids aren’t fully on board, plant seeds and model.  For example, I have a puzzle lying out on a table, anyone can work on as they pass by. We’re planning meals that involve teamwork and time that we usually don’t have time for (e.g., lasagna).

We will weather this pandemic. If we weather it together.

“Life has not been cancelled, only changed. Change is not necessarily bad, only different.”

Check here for additional resources regarding the Coronavirus and managing your well-being.