Anxiety About COVID-19 & Well-Being

WAYS TO MANAGE YOUR CONCERNS ABOUT THIS NEW HEALTH THREAT

At Seleni, we provide mental health counseling to many individuals and families during the family-building period, and these days we are having a lot of conversations about concerns related to the COVID-19 illness. That's completely understandable. These concerns can certainly be heightened when the news is filled with scary stories, information changes rapidly and is not always clear, and there is uncertainty about the next right steps.

It is important to recognize that many people have normative concerns and worries about health. We are seeing that concerns about COVID-19 can add a huge amount of stress, anxiety, and worry, and this additional uncertainty can be unsettling. We want to provide some thoughts about coping and managing your concerns and to help bring you some certainty in this time of uncertainty.

Here are some ways you can manage your concerns. 

Know that it is normative and “OK” to feel worry. This is an uncertain time and it’s scary to learn about a global health threat and have so much changing information that is not always consistent. And, so many of the ways being used to minimize the impact of the novel coronavirus are significantly disruptive (such as social distancing). Uncertainty is difficult! This worry is not unexpected and can serve as a guide to helping you find reasonable and effective ways to keep you and your family safe and healthy. [For more information, visit Coronavirus Disease 2019 (COVID-19) Situation Summary and Coronavirus disease (COVID-19) advice for the public]

Stay up-to-date and then take a break from the news and Dr. Google. While it is important to keep updated with current guidelines or any needed new information from reliable sources, it can be helpful to remember that ever-changing information and the media's tendency to lead with the scariest news can be very concerning and scary. Constantly reading or listening to the latest COVID-19 updates can become counterproductive and very anxiety producing. Similarly, doing a lot of online research can prolong the time you spend worrying and can also expose you to misinformation that may concern you unnecessarily. In our search for information, there is only so much we can take in. Limit your time looking at news or Dr. Google, create a schedule for keeping updated, and importantly, as you take breaks from the news, focus on the ordinary things in life that give you pleasure. 

Know that it's not unusual to have anxious thoughts during uncertain times. During uncertain times, it's normal to have anxiety and at times to experience what psychotherapists call distressing intrusive thoughts or thoughts that become repetitive and ruminative, almost on a distressing “loop.” You are not alone, and it is not surprising that the uncertainty about COVID-19 can produce anxious, ruminative, and distressing intrusive thoughts for many. You might take charge of these thoughts and ask yourself, “Am I aware of the present moment?” Check in with your body and mind. Ask yourself: “Can I feel my feet?” “Am I and those I love following the simple yet important practices of hand washing and social distancing that have been recommended?” [see the link above] And, while taking a breath in and out, ask yourself, “Am I OK?” Usually the answer is “yes.” It can help to remember that you are not alone—we are in this together.

Find activities that keep you in the present moment. This is one of the best ways to take a break from anxiety. Exercising is a great way to bring your attention to the here and now. Other good activities to ground you in the present moment and reduce anxiety and worry are those that require simultaneous attention and action, such as reading music (attention) while playing the piano (action) or reading a recipe (attention) while cooking (action), helping you bypass anxiety and worry. 

Talk to your healthcare provider about your concern. Have you traveled in areas where COVID-19 is prevalent or had close contact with someone who has? It can be useful to take a risk assessment to determine how likely it is that you could have been exposed. If you have not traveled in the affected areas or had any close and prolonged contact with anyone affected by the novel coronavirus, it still can be helpful to discuss any lingering concerns with your healthcare provider.

Reach out for professional support if you need it. If this anxiety is starting to interfere with your ability to function, affect your sleep or appetite, or cause a level of concern that feels very uncomfortable to you, talk with a mental health professional. There are very effective treatments that can be custom-designed for you and that can help you manage and cope with the very real uncertainties we face in the world today. 

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The well-being of our patients, staff and community is our highest priority. Seleni is monitoring the situation around COVID-19 and is offering telehealth appointments. Please contact us through our website or call (212) 939-7200.

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