It’s normal to feel anxious about something that seems to be out of our control. The brain is much happier & more relaxed when we have a perception that we can change events around us. Also, events that happen around the world can provoke anxiety as it is difficult to help others beyond our reach. We are unable to control these events. In other words, our brains were not designed to take on board bad news from beyond our own community.  News and events that we can’t do anything about.  We become overwhelmed.

 

Anything new can easily be seen as a threat, subconsciously this is a mechanism designed to protect us and keep us safe from danger.  There is a lot in the press about this “new virus”, and that we are still forming an understanding of it and how it behaves.  Naturally we are wary.  The primitive, anxious brain kicks in and begins to have a role to play in releasing adrenaline in order to protect us and this adrenaline gives us the feelings of anxiety:  heart racing, shortness of breath, sweaty palms and so on.  The mind becomes foggy and it is difficult to think clearly, logically & rationally.

 

So it’s understandable if you are feeling anxious. Here are some strategies that will help you:

 

  • We are better when we focus on what is good. Too much bad news will create anxiety. Decide how much news on the virus is good for you. Notice when the news creates a sense of anxiety. Perhaps limit your exposure to the news bulletins. Perhaps decide a good time of day to watch or read about it, such as the morning, and limit the amount of minutes you spend reading or watching the news like setting yourself a 10 minute limit for example. Seek out good news or events in your day.  Perhaps tell your friends or just write them down.
  • Be disciplined about who you listen to or what you read. Keep to sources you trust. Look for facts not hearsay. If you meet someone and they say “I have heard this or that awful thing happened….” and the information is unfamiliar to you – perhaps respond with: “ I haven’t heard that – I might check that out for myself”.
  • Keep a logical and calm perspective. Notice the inflammatory language that is used by the media to create fear such as “meltdown”! Just observe it for what it is. Descriptive language.
  • Remind yourself of what you can control, such as good hygiene and keeping as healthy as you can. Carry on with your exercise. Keep in touch with your elderly loved ones by phone, if you are self-isolating.
  • Care about your fellow humans. Kindness and compassion towards ourselves and others is good for our own wellbeing, releasing happy chemicals such as oxytocin, dopamine & serotonin.
  • Relax physically. When we relax our body we send a message to the brain that we are safe. So the mind relaxes. A relaxed mind can cope better, even cope better with physical pain. Emotional & physical stress is the opposite of being relaxed, it raises cortisol levels which has an effect on your immune system. Relax your mind and your body to help keep your immune system healthy. Try some self-hypnosis, meditate, yoga, play games, draw – whatever relaxes you aim to do at least 30 minutes a day.
  • Be mindful of how you talk to your children about the virus.  Use simple language and answer their questions with facts.  It may be that you will have to put them straight on fake news that they may have heard at school.  Have fun with them, allow them to be children and limit their exposure to the news.  Help older children to be aware the types of dramatic language used by some news outlets so that they can be critical in their thinking, giving them a sense of control.

 

It’s a lovely day today – enjoy the sunshine and keep well.