The spread of the coronavirus around the globe has left many people feeling anxious about the state of the world and uncertain about where we are headed. If this is you, and you are currently experiencing high levels of fear or anxiety, be kind to yourself. You are not alone.
Anxiety is a common experience right now, and simply stated, we experience anxiety when we worry about the future. In an attempt to assert control, our minds try to predict what could possibly happen and begin imagining worst-case scenarios. The less control we feel in the present, the more we attempt to control the future, which is why the coronavirus pandemic has left many people feeling anxious and scared.
The question right now is not how to escape these feelings but rather how to alleviate the worry and cope with it when it comes up. Fortunately, there are action steps you can take to alleviate anxiety and create a more peaceful and certain feeling within. The following are six ways to treat anxiety (and keep yourself from spiraling) in the wake of the coronavirus pandemic.
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Accept the uncertainty. The reality is that none of us are in control and that life is uncertain and unpredictable. Coronavirus just happens to be shining a big, bright spotlight on this fact. The more we can accept that things outside of us are beyond our control, the more we can let go of our need to control and instead direct our energy into small, daily action steps. For example, we can’t control what the economy will do, but we can look for ways to reduce our spending as much as possible… do you really need that extra streaming service?
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Limit media exposure. Now more than ever, news companies and social media can have the effect of making us feel scared and disconnected. Stay informed, but be mindful of where you get your information. The World Health Organization (WHO) and the Center for Disease Control (CDC) are good resources for non-biased, non-sensationalized information. Monitor the time you spend on social media as well. If you do choose to engage with platforms such as Facebook or Twitter, make sure you are consuming information in a conscious way and use sense when discerning which people to follow, what to believe, and which posts to react to.
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Practice mindfulness. Just ten to twenty minutes of mediation each day can have an exponential impact on lowering anxiety. Remember, anxiety occurs when our minds jump into the future and begin worrying about what might happen. Meditation and mindfulness practices are useful ways to counteract this because they anchor us in the present moment and decrease levels of the stress hormone cortisol. Right now is a great time to take advantage of the abundance of meditation and mindfulness resources available, many of which are free.
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Take care of your physical health. The more time and energy you put into exercise, nutrition, and sleep, the better you will feel. Movement is a natural mood booster and stress reliever so get moving every day. Find something you enjoy that works for you – walking, running, yoga, or online classes – and focus on the way your body feels while in motion. Do your best to fill your body with healthful foods as well; avoid sugar, caffeine, alcohol, and processed foods as much as possible, all of which lower immune system function and contribute to emotional highs and lows. Finally, get plenty of sleep. Our minds and bodies clean and rejuvenate themselves during sleep, so aim for at least eight hours per night. Your mood will thank you.
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Be of service to others. Studies show that those who help others tend to feel happier and more satisfied in their own lives. Too often, when we feel anxious or overwhelmed we are stuck in our own heads and stories. A great way to alleviate this anxiety is to get outside of yourself, connect to a community, and help others. For example, right now you could check in with vulnerable friends or neighbors and see if they need anything from a simple grocery run to a partner in an online chess game.
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Talk to a therapist. It is absolutely not necessary to go through this alone. Although it may feel easier to suppress less-than-pleasant emotions and deal with them later, doing so will prolong and likely intensity the issue. A therapist is a great resource to help you identify and resolve the underlying fears that are causing anxiety. With so many advances in technology, there has never been an easier time to talk to a therapist via video chat or phone call. Contact the Relationship Therapy Center to learn more about anxiety counseling and treatment in the uncertainty of coronavirus.
Other Services offered at The Relationship Therapy Center in California:
In addition to anxiety therapy, Our Sacramento area counseling clinics located in Roseville and Fair Oaks, CA are pleased to offer a variety of mental health services. Our couples counseling services include: Counseling after infidelity, sex therapy, co-parent counseling, family therapy, divorce counseling, intensive couples retreats, and premarital counseling. Our individual therapy services include, addiction counseling, teen therapy, codependency counseling, depression treatment, and individual relationship counseling. Our therapists offer online counseling in California to treat a variety of mental health concerns. Please reach out to our Sacramento area therapy office to learn more about the many ways we can help you or your loved ones heal, grow, and love well.
Anxiety therapy can be beneficial, with the right therapist. Our compassionate therapists are trained to walk you through the process and help you find healing and peace.
Begin Anxiety Therapy in California:
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Contact the Relationship Therapy Center. Clicking this link allows you to schedule a free 20-minute phone consultation to learn more about anxiety treatment and online therapy in California
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Meet with one of our understanding anxiety therapists
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Begin anxiety therapy and learn techniques to cope with anxiety symptoms during the Coronavirus pandemic
Other Services offered at The Relationship Therapy Center:
We offer a variety of therapy services at our Sacramento area counseling clinics located in Roseville and Fair Oaks, CA are pleased to offer a variety of mental health services. Our couples services include: Couples Counseling, Counseling after infidelity, sex therapy, co-parent counseling, family therapy, divorce counseling, intensive couples retreats, and premarital counseling. Our individual therapy services include anxiety treatment, therapy for children, teen therapy, depression treatment, codependency counseling and individual relationship counseling. Our therapists offer online counseling in California to treat a variety of mental health concerns. Please reach out to our Sacramento area therapy office to learn more about the many ways we can help you or your loved ones.