How to curb your anxiety amid pandemic outbreak

Dr Michael Sinclair, a consultant psychologist, says “It is understandable there should be a level of concern. Our minds evolved from cave ancestors to worry: we focus on doom and gloom, we chew it over in our brain and we learn new survival skills. That is our mind just doing what it is meant to do.”

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Control your thoughts

“Listen to what your mind says is there and then look at the evidence for what is really there,” says Dr Sinclair. “We need to recognise that it is often a story our mind is telling us, not the reality.

Don’t ignore stress symptoms

“Sometimes we can make ourselves feel unwell (and like we might have something like coronavirus) through panic and anxiety – those signs; shortness of breath and heart racing,” says Dr Sinclair. “But when this happens, instead of trying to immediately eradicate or ignore those feelings, make space for them, describe them as you experience them.”

Keep record of your worries

Elizabeth Turp from the British Association for Counselling and Psychotherapy says you can do something practical – something you can control – to help express anxiety. “Allow yourself to worry, put it down in writing in a notebook, and then put that away. Once you’ve written it down, let it go,” she says.

Limit exposure to new info

Psychotherapist Silva Neves says if you’re struggling to cope you don’t have to keep watching live news, have notifications turned on or use social media, instead limit your exposure to the new information. “You can be strict with yourself, decide to only watch the news and read an update on the virus once a day,” he says.

Take some practical steps

There are simple physical steps you can take to make yourself feel reassured. “Do wash your hands with soap and water often, especially before you eat. Or wash your hands with alcohol gel. Follow the medical advice,” says Neves.

Focus on facts

Try to avoid being caught up in the media storm and avoid reading excessive speculative reports. Stick to respected health-first websites to get clear, simple instructions and facts on the coronavirus and how to handle it.

The independent