Coping with Anxiety and Uncertainty during COVID-19
This outbreak is most certainly an unprecedented experience for all of us. If you are feeling panicky and out of sorts, know that you are not alone! It's a tricky time…with new information and increased restrictions and recommendations coming out daily, and the uncertainty about what will happen next and when we will be able to return to our normal lives.
I’ve been asked by many people what steps they can take to support their coping during this time. The following is a summary of recommendations, and I’ve added several links below to additional resources.
- Consider what “dose” of information seeking is helpful to you. It’s important to stay informed, yet too much time and repetition of information can amplify our anxiety response. It may be helpful to set boundaries, such as watching or reading the latest information for a discrete period of time in the morning and again the early evening, and engage in your present moment activities outside of this time. It also may be helpful to consider your news sources and when to filter the information being shared.
- Remember the facts. The primary mission at the present time is to protect against the spreading of this virus. We can follow the CDC and WHO recommendations in an effort to mitigate the transmission and protect those most vulnerable to the risk of severe illness.
- Uncertainty is a part of our lives every day! Although it's hard not having more certainty about this situation, and we long for more certainty and control, we can handle uncertainty better than we may realize or believe. Use this as an opportunity to practice accepting the uncertainty that exists.
- Focus on what we CAN do. Follow the procedures that are recommended by the CDC and WHO. Be mindful to not do more than is recommended - let the facts guide your actions, not your fears.
- Find the positives in this unusual time of limited activity. What are the hidden treasures in your life? Play games, cook, read, listen to nature, and rest! Get to the home or craft projects that you haven’t had time for! There can be precious experiences that come out of this.
- Resist empty reassurance seeking. Others don't know more than you, so seeking reassurance and spending excessive time focusing on this will only feed fear and not offer added understanding or certainty.
- Connect with others by phone or video, if not in person.
- Find creative ways to offer acts of kindness to others. This may be through writing letters, calling those you don’t connect with as often, and identifying safe ways to support those in greater need. Being a part of this "greater good" can bring helpful perspective.
- Take care of yourself emotionally and physically. This helps our immune system and strengthens our ability to stay healthy.
- Get outside each day, take walks (if not quarantined), listen to music or podcasts, practice mindfulness, and find helpful, pleasant activities to throw yourself into!
- Stay on a schedule and maintain a routine. Get dressed for the day, even if you are staying home. Maintain a regular meal plan, bedtime, and media diet.
- Practice self-care and mindfulness. For information on apps, check out my prior blog post on this.
- For parents, limit screen time for your children, limit their exposure to the news, be in charge of sharing adequate and developmentally appropriate information on the virus and safety precautions, and get creative with ideas to keep them busy and active in healthy and helpful ways.
Check out the following resources for additional tips and suggestions!
Jon Hershfield’s blog post, “More Going On Than You May Think: COVID-19 and OCD”
IOCDF’s resource page on COVID-19 and OCD
A resource page full of information from the Unstuck: An OCD Kids Movie filmmakers
Anxiety and Depression Association of America’s resource page on COVID-19 and Anxiety
Time article on activities and structure for kids and families