Fear-Reducing Strategies For Coronavirus Quarantine Anxiety
It is human nature, strangely, a survival strategy, to not anticipate and prepare for world tragedy. I've often fantasized about being alone for a month or two, particularly during times of job stress; time to rediscover the creative interests of my youth, time to connect with family beyond the weekend, time to appreciate the forgotten art of solitude. Instead, tension and anxiety dominate most of our time, and although there are many things we cannot control during this unprecedented moment, some of the tactics below are things we can influence, and so may make this time a bit more tolerable, for Coronavirus quarantine anxiety.
Consider your present situation as a chance to adapt, learn, and defend others, not just yourself. Gratitude is a simple technique that may be incredibly effective in lowering anxiety. Make it a game by attempting to find the positive side of everything (no matter how scary or bad). Reframing negative experiences into positive ones has been shown to improve a person's emotional state immediately. Personal conflict may be reduced in perceived danger by seeing it as part of a larger social experience.
To control anxiety and prevent panic attacks, use anchoring. Using data and solid proof to anchor the mind and regulate anxiety is critical in a moment of social panic. This is a scientifically sound method. The parasympathetic nervous system is activated and the emotional regions of the brain, which may hijack your thinking, are calmed when you use figures and solid facts.
Plan your day to ensure that your activities are predictable and balanced. This method isn't designed to boost your output. Creating routines, on the other hand, is utilized to relieve anxiety, insomnia, and stress by serving as a sedative to the brain. A sense of empowerment over routine is crucial when feeling confined indoors by a national disaster like the coronavirus.
To drastically decrease stress and anxiety, practice mindfulness practices, especially basic meditation exercises. Researchers at Johns Hopkins University have combed over 19,000 papers on meditation and came to the conclusion that it helps with psychological stress, anxiety, sadness, and pain. Using an app like headspace for only five to ten minutes each day as part of a daily habit may be a life-changing tool. Guided imagery is another relaxing method that has been scientifically demonstrated to enhance your health (for example, lowering blood pressure, lowering stress hormone (cortisol) levels, and reducing pain). To promote a feeling of well-being, guided imagery uses sensory (taste, sound, smell, sensation) and visual pleasant mental pictures. Consider it "getting to your happy spot" using this approach.
Take use of this time to strengthen your bonds, learn new skills, rekindle old passions, and establish healthy routines. Due to our high-intensity pace of life, this period of social separation might be a great time to get things done that you've been putting off. Read the books that you have on your nightstand. Pick up a musical instrument and learn how to play it. Create a workout schedule. With your family, play board games. Now is the moment to slow down, make personal objectives, form new habits, and learn new abilities that will benefit you for the rest of your life.
If you or a loved one is experiencing pronounced anxiety symptoms like insomnia, loss of appetite, constant worrying or ruminating about the future, feelings of panic or shortness of breath, and/or physical symptoms like stomach pain, headache, or fatigue, make an appointment with a mental health professional who specializes in treating anxiety disorders.