You certainly don’t have to have PTSD to be anxious over all the implications of COVID-19, the Coronavirus that is currently making its’ rounds throughout the United States and the world. If you turn on the television or your computer, you are flooded with reports of how people are being affected by the virus. Most of the news consists of projections for how serious the outbreak can be. For those who are already anxious, this additional stress can be almost as overwhelming as having the virus itself!
It makes sense to feel worried. This is a new and changing situation. When people hear the same scary news over and over, the fear can grow fast. Anxiety can show up in many ways. You may feel tense, restless, tired, or unable to focus. You may have trouble sleeping. You may check the news again and again because you want answers. That can become a cycle that only makes fear worse.
While it is understandable to be concerned about the Coronavirus, immersing yourself in a constant barrage by watching the news all day long only makes things more problematic. It can help to limit when and how often you check updates. For example, you might choose one or two times a day to look at trusted news sources, then step away. You can ask yourself, “Do I need more information right now, or do I need a break?” If the answer is a break, take one. A short walk, a quiet room, music, deep breathing, or talking with someone you trust can help calm your body and mind.
The Centers for Disease Control and Prevention (CDC) is the utmost authority in the U.S. about preventing and controlling pandemic outbreaks. Follow their advice and you will reduce your risk considerably. 8
- Wash hands frequently with soap and water for at least 20 seconds or use an alcohol-based hand sanitizer.
- Cover your mouth and nose with a tissue when you cough or sneeze.
- Properly dispose of used tissues.
- Cough or sneeze into your upper sleeve, arm, or elbow if you don’t have a tissue.
- Clean your hands after coughing or sneezing.
- Stay at home if you are sick.
- Avoid contact with those who are sick.
- Clean and disinfect objects or surfaces that may have come into contact with germs.
- Make plans for what will happen if someone in the home becomes ill or if quarantine or shelter-in-place measures are ordered.
These steps may seem simple, but they matter. Good handwashing can help stop germs from spreading. Washing for 20 seconds means taking enough time to scrub between fingers, under nails, and around the thumbs. If you do not have soap and water nearby, sanitizer can help for the moment. Keeping your hands away from your face can also lower risk. If you live with others, it can help to agree on simple habits, like wiping down shared items and setting out tissues in easy-to-reach places.
Making a plan ahead of time can also lower anxiety. If someone in your home becomes ill, know who will care for them, what room they can use, and where needed supplies will be kept. If you are told to stay home, think about food, medicine, and important phone numbers. A plan does not remove all worry, but it can make the unknown feel a little smaller. For people with disabilities, planning can be especially important if you rely on help from others, equipment, or regular routines. If you need help finding disability resources or thinking through next steps, Disability Network Lakeshore can help. Our services are free, and you can call us at (616) 396-5326.
While it is wise to keep abreast of what is developing with the Coronavirus, do not watch television or follow it on your computer all day long. Too much information can make your fear stronger, not weaker. It can help to balance news with something steady and familiar. Read a book. Do a hobby. Listen to a favorite show. Call a friend. Take care of a pet. Eat regular meals. Try to keep sleep times as steady as you can. Small routines can give your day shape when other things feel uncertain.
It is also important to notice the difference between being informed and being flooded. Being informed means you check reliable updates and use them to make a plan. Being flooded means the news keeps running in the background and your stress stays high all day. If you notice that your heart is racing, your stomach is tight, or you cannot stop thinking about the virus, step back. Breathe in slowly through your nose, and out slowly through your mouth. Repeat a few times. Simple grounding steps like naming five things you can see or feeling your feet on the floor can also help bring your attention back to the present.
Remember, most people who get the virus will get through it just fine. Even if you are elderly or your immune system is compromised, it is not a guarantee that you can’t survive the virus. Do not give up hope! Do not give in to fear. We will get through this and we’ll be stronger for it.
If you are finding that anxiety is getting in the way of daily life, reach out. You do not have to handle it alone. Talking to a trusted person, a doctor, or a support service can make a difference. The goal is not to ignore real concerns. The goal is to face them with clear steps and steady support. That is especially true when you are already living with PTSD, anxiety, or another mental health challenge. A calm plan, good information, and a break from constant news can help you move through a hard time one day at a time.
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