Lantern Psychology | Coping with COVID-19

We are affected by the stress caused by the COVID-19 virus, what it means for us as individuals, our friends and family and communities, and the economy. Some are most stressed by uncertainty, some by the isolation, some by the additional stress at work or taking care of kids at home. It is easy to get overwhelmed by the changes and the uncertainty.

Tips for coping with worry

Remember, fear and anxiety are normal, natural responses to threats, danger and uncertainty. But it is easy to get lost in worrying and ruminating about all sorts of things that are out of your control.

The function of worry is to solve a problem or urge you to action – to do something – but if the stressor is out of control, or you have done or are doing all you can, worrying becomes unhelpful. The more we focus on what’s not in our control, the more hopeless or anxious we are likely to feel.

So the single most useful thing anyone can do in any type of crisis is to focus energy on what’s in your control.

What is in your control?

  • Do things that help yourself, others and the community.
  • Get exercise. This is a way for your body to recover from the increase of adrenaline and cortisol that results from stress and anxiety
  • Limit your sugar, alcohol and caffeine intake. Because anxiety is physiological, stimulants may have a significant impact.
  • Try not to get caught up in judging others. The truth is we do not know why that person is getting 4 packs of toilet paper (maybe they work in a nursing home?), but we do know that if we dwell on judgements, it just makes us more upset and it is not helpful. It doesn’t make us feel calm.
  • Practise gratitude. Lots of people are working hard to control this virus. We are better off than a lot of people.
  • Don’t binge on news and have breaks from social media (unless it is to connect with others). Stay informed; mute stuff that is triggering; schedule dedicated news time.
  • Stay socially connected with others. Agree on regular check-in times to feel connected to others. If you’re self-isolating, strike a balance between having a routine and making sure each day has some variety.
  • Help others. When we act in line with our values, we improve our sense of well being.
  • Worrying – If worry is overtaking you, give yourself dedicated worry time, spend dedicated time writing your worries, or ask yourself what you can do that is helpful. Practising relaxation, meditation, and mindfulness can give your body a chance to settle and readjust to a calm state.

For helpful tips from Russ Harris, author of The Happiness Trap, click here or watch the video below.

FACE COVID-19

Russ Harris, Melbourne-based author of The Happiness Trap, has put together some great resources to help people respond effectively and cope with the Corona crisis using the principles of Acceptance and Commitment Therapy (ACT). Click below to watch the video.