COVID 19 - A Panic-Inducing Pandemic

The outbreak of the coronavirus aka COVID-19 and the sweeping measures taken to contain its spread, has sparked collective panic that appears to be spreading faster than the virus itself. As details of the outbreak and the efforts underway to control continue to unfold, it is important to focus on what we can do to manage the mounting fear and anxiety.

Fear and Anxiety

  • Where fear is the emotional reaction we have to an immediate threat, anxiety refers to the anticipation of a future concern. While we can reasonably expect at some point things to return to normal. The uncertainty surrounding the pandemic and the measures taken to get it under control may trigger symptoms of anxiety such as:

    • Rapid heart rate, difficulty breathing

    • Restlessness, irritability and difficulty relaxing

    • Constant worry; rumination

    • Impaired concentration

    • Difficulty falling and/or staying asleep

 
 

Anxiety, Not Just Related to Health

You may be anxious, worried or concerned about many different things including:

  • Your health status

  • Health of loved ones

  • Job security, job loss

  • Finances; compensation

  • Border closures; stranded relatives

  • Mental health management

  • Food and supply shortages

  • Safety anti-Asian discrimination

  • Distrust of leadership

  • Impact on children

  • Social distancing effects; ‘cabin fever’

8 Helpful Tips for Managing Pandemic Panic and Anxiety

Anxiety is both a normal and necessary reactions to COVID-19. In healthy doses anxiety will motivate us to do our part to keep the risk of transmission low. Fear and anxiety prompt us to act in service of our safety and survival.

Uncertainty and loss of control lie at the heart of anxiety. Shifting the focus back to what is within your control is a powerful place to start:

1. Limit Media Exposure

  • Balance the need to stay informed with excessive exposure to COVID-19 media coverage. Watching all day coverage, channel surfing and information seeking is counterproductive as it increases levels of anxiety

  • Get daily updates from one or two credible sources. Limit viewing time and frequency to keep anxiety levels manageable.

  • Arrange with a trusted friend of family member to provide you with updates as needed if COVID 19 media coverage triggers feelings of anxiety, panic or depression.

  • Limit social media use. Conspiracy theories, rumors and misinformation abound on social media. Developing a strategy for how you will use social media during this time can be helpful. Disable alerts etc.

 
 

2. Get Informed

COVID-19 is new strain of coronavirus not previously identified in humans. Keeping updated about the outbreak and the ongoing efforts to deal with impact can help to counter misinformation. For updated information about COVID-19 including symptoms, risk factors, testing and more visit these official websites

 
 

3. Focus on Personal Responsibility

Amidst all of the fear, changes and uncertainty surrounding COVID-19 it is important to remember that we are all in this together. Each person has a part to play in slowing the spread of the virus.

With that in mind remember to:

  • Practice Hand Hygiene

    • Wash hands for a minimum of 20 seconds using soap and water.

    • Use hand sanitizers with 60-65% alcohol content

    • Sneeze or cough into your elbow, upper sleeve or a tissue (discard immediately and wash hands)

    • Avoid touching your face especially your nose, mouth eyes

    • Keep surfaces clean by disinfecting or using soap and water


  • Practice Social Distancing

    To slow the rate of transmission, public health officials emphasize the need to limit our social interactions and maintain physical distance. You are are urged to:

    • Stay at home as much as possible

    • Limit, postpone or cancel non-essential gatherings of more than 10 people

    • Maintain six-feet of distance (2 meters) from others when out

    • Avoid non-essential trips in the community like travel or shopping

    • Work from home if possible, conduct virtual meetings

  • Self-Isolate

    If you:

    • Are sick (with any illness)

    • Recently traveled outside Canada

    • Have had close contact with someone with COVID-19 symptoms

    • Develop a fever, cough, have trouble breathing or other related symptoms

 
 

4. Manage, Worry, Anxiety & Panic Symptoms

  • Experiment with different ways to get your anxiety under control: Start to

    • Tackle triggers

      • Take note of things that increase anxiety (e.g. time on social media, news reports, catastrophizing conversations) and make a plan to minimize or avoid exposure where possible

    • Counter catastrophizing

      • Catastrophizing happens when our minds imagine worse case scenarios or fixate on negative outcomes. Here are some suggestions for changing catastrophic thinking:

    • Resist Rumination

    • Put Panic on Pause

    • Work with worry

      • Practice postponing worry - when a worrisome thought pops up make a choice to deal with it later

      • Designate time-limited worry period

      • Develop believable and balanced self-statements

      • Keep a Worry Time Journal

    • Maintain Mindfulness

      • Manage the moment

      • Observe and describe what is happening in real time

      • Use mindfulness apps (e.g. Headspace)

 
 

5) Structure Self-Care

  • Whether you have lots of unstructured time or find yourself busier than ever, managing anxiety effectively requires a commitment to regular practice. If you have self-care practices that works use them, if not, here are self-care suggestions to get you started:

  • Physical Self-Care

    Strengthen your immune systems by doing things to:

    • Stay active: Take daily walks, cycling, jogging and other solitary outdoor activities. Do aerobics, get on your home treadmill or exercise bike Check out youtube for home fitness ideas.

    • Improve sleep habits: Limit day time napping, avoid using stimulants like alcohol or coffee close to bed, limit COVID 19 media exposure before bed. Click here for more ideas on sleep hygiene

    • Eat a balanced diet: Limit junk food, avoid or limit caffeine as it tends to make anxiety worse

    • Avoid self-medicating with drugs, tobacco or alcohol

    • Take multivitamins - Consult with your doctor or pharmacist about taking vitamins like Vitamin D to keep immune system strong.


  • Emotional/Mental Self-Care

    • Find enjoyable activities for your mind and your mood: Create a playlist of inspirational music, watch a comedy, take on online class, try a new recipe or listen to a podcast, collect hopeful quotes, play a board game, do yoga, record thoughts and feelings in a personal, couples or family journal. Click here for a list of pleasurable activities

    • Establish a routine: Where possible, maintain regular routines with for sleeping ad eating. Use a planner or timetable to help build structure into your day.

    • Use existing strengths : Consider how strengths like adaptability, leadership, optimism and compassion can facilitate coping

  • Spiritual Self-Care

    • Feed your spirit through practices like: yoga, daily prayer, self-reflection, meditation, spending time in nature,a daily gratitude practice

    • Use spiritual or religious practices (e.g reading the Bible) to find deeper meaning

 
 

6) Stay Connected

  • Having a strong social network is an important part of maintaining good mental health. Take time to:

    • Reach out remotely: Use text, email, phone, social media or video conferencing options such as Zoom or Skype to maintain contact with friends and family including those in care facilities or awaiting repatriation to Canada. Use a planner to schedule calls, texts etc

    • Offer assistance to neighbours: Where possible, provide virtual wellness checks or practical support (e.g.purchasing groceries, picking up prescriptions, childcare) to neighbours who work in health-care, are elderly, disabled or under quarantine.

    • Bond with loved ones: Arrange regular family meetings to share thoughts and feelings; generate ideas on healthy coping, completing chores, Designate one night for family fun activities like movie night; playing board games, cooking etc

    • Show care when you share: Share inspirational stories, quotes and ideas for managing the challenges of social distancing on your social media platforms

    • Have an online Netflix party: Host movies nights and viewing parties with the Netflix Party app

    • Invite a colleague to a video chat lunch date

 
 

7) Plan, Prepare, Problem-Solve

Planning and preparation can help to mitigate the effects of anxiety. During periods of social distancing you may worry about what will happen if you: run out of money, food, or household supplies, have complex health issues unrelated to COVID-19, need to be quarantined or live with someone who is violent or abusive. Visit the official government of Canada official website for pandemic preparedness and other important information. Be proactive and plan for the logistics of:

  • Grocery shopping

  • Medical visits

  • Filling prescriptions

  • Quarantine of self, loved ones

  • Income replacement

  • Bill payments

 
 

8) Seek Additional Help

  • Online therapy

  • Mental health apps

  • Online mental health resources

Professional Help for Pandemic Panic

If you are experiencing worry, panic, anxiety or other mental health challenges we encourage you to reach out today at 416-292-3157. Our therapists are extensively trained in anxiety and depression management. In addition, one of our registered psychotherapist worked as a hospital based social worker during the SARS outbreak in 2003.