Dealing with Fears and Anxiety around the Coronavirus

Are you struggling to adjust to recent changes around the Coronavirus? Perhaps you’re worried in general and not sure how to cope with the anxiety? At Aspire Training Team, we want to ensure our learners and employers take care of themselves during these stressful times and follow advice on how best to deal with fears.

Anxiety is a normal response

Try to remember that everyone is understandably anxious about the current situation and it’s normal to have this reaction. It is a completely normal human response when something like this happens. The unpredictability of the ongoing spread isn’t normal so these anxieties may feel worse than usual, but remembering this is a normal response will help.

Why do I have these fears?

The pandemic of coronavirus gets to the heart of three of our fundamental human fears which are losing control, social isolation and death. The illusion of control is taken away from us which can our other fears. Accepting that although we have less control, we do still have each other. Trying to look for the positives and sharing fears is the best way to handle them.

Fight or Flight Reaction

The “fight-or-flight” response refers to a physical reaction that occurs in the presence of an actual or possible threat, like the coronavirus. The response is triggered by the release of hormones that prepare your body to stay and deal with something or run away to safety.

These physical indications of the “fight-or-flight” are shortness of breath, sweating or a rapid heartbeat. The problem here is that these symptoms are similar to coronavirus which can increase worry. If you try to control your breathing, this reduces the sense of threat and therefore the symptoms will disappear. Staying in “fight-or-flight” for too long can compromise your immune system, so it is important to notice these symptoms.

How do I control this? 

Notice and manage your thoughts 

How you think impacts your body. Try to follow this process when you notice symptoms of your thoughts:

  1. Breathe to halt the body’s response
  2. Rethink your thoughts
  3. Actively choose where to put your attention

Try to rethink the unhelpful thoughts 

“I’m scared of self-isolation and don’t think I will cope” is an unhelpful thought. Try instead to think, “We are lucky to live in an age where we can connect in alternative ways” or “this time is great for me to learn something new and connect with my family”.

Daily Routine

You may have heard this a lot already, but it is incredibly important to have a daily routine to help manage stress and worry. Consider starting the day with gentle exercise or yoga to release endorphins. Try cleaning the house to distract yourself but remember to find a balance.

Remember to talk to someone about your feelings. Positive emotions do improve your immunity so finding ways to laugh as a means of coping is not a bad thing right now.

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Posted in: Advice