How I’m Managing Anxiety During the Coronavirus Outbreak
This is an impromptu post from me but it’s definitely needed.
In case you haven’t heard, the world is under a global pandemic due to the virus Covid-19 (also known as Coronvirus). The first detection of this virus dates back to November 2019 Wuhan, China in the seafood and poultry market where its reported to have passed from animals to humans. As the rest of the world watched with a safe distance, I think I can speak for many people when I say it wasn’t taken very seriously…but if you’ve watched movies like “Contagion” you have an idea of how easily and quickly a virus can spread. All it takes is one infected individual to cough or sneeze around an unafftected individual who unknowingly contracts the virus and infects many others. In case of the Coronavirus, it is spread up to 6ft primarily through droplets of saliva or discharge from the nose when an infected person coughs or sneezes.
On March 11th 2020, the WHO declared Coronoavirus a pandemic which resulted in abrupt changes to the economy. Non-essential shops have closed, social distancing and self-quarantines are enforced, borders are closed and what I presume many more closures as a precaution. While I agree with the measures taken to ensure this virus doesn’t spread anymore than it needs to, the effects of it have brought anxiety, tension and heightened worry amongst the population. These fears are not based solely on the virus itself but moreso in regards to the impact of the economy.
On the innanet, the news has created a surge of comic relief in the form of memes, skits, and TikTok videos. Sporting events, concerts and conferences have either been cancelled or postponed to minimize risks of contracting the virus. Conversations with friends and family now center around this topic and TV is in continuous display of recent Coronavirus updates.
I’m not going to lie, when I first heard the virus being labelled a pandemic and issuing for self-quarantines I got a lil anxious because it dawned on me that this is a serious thing. I know I’m not the only one going through this weird time alone, so I’m sharing tips that are helping me manage everything that’s going on right now. Hopefully by reading this you find comfort or discover a new routine that helps you manage any fears or anxiety that you are experiencing.
Go Outside
I was sitting in the house when I had to remind myself that just because I’m in self-quarantine doesn’t mean I can’t step out of the house. A pandemic shouldn’t remind you that you can take a nature walk or spend time outside either, but I find that fresh air helps to calm my nerves especially when I feel restless. Being cooped up in the house (even though I have house plants) does not supply efficient oxygen for me lol. I feel so connected to nature more than I ever have in my life and notice how much the fresh air and sunlight can improve my mood.
Scientifically speaking, being outdoors can boost your creativity, energy, and focus. I like to practice mindfulness during my walks by walking at a slow pace and making mental notes of everything I see, hear, and feel. It’s also a great opportunity to spend time listening to an audiobook or catching up on a podcast. I find it way easier to absorb what’s being said when I’m out walking for some reason- give it a try!
What I’m listening to right now:
Manifest Now by Idil Ahmed
Atomic Habits by James Clear
The Clever Gut Diet by Dr. Michael Mosley
Move Your Body
The human body is built to move, therefore, you should be partaking in some sort of physical movement or activity daily. It doesn’t have to be strenuous HIIT workout instead it can be as light as a 5 to 10 minute stretch. I like to start my mornings with yoga followed with cardio just to get my heart rate up. When I feel negative energy, I find that high intensity cardio helps put me in a better mood. So instead of sitting with that emotion and letting my brain go crazy with thoughts, I channel that energy into movement. After a 20 minute cardio session my head is clear and I feel way better. Find an activity that works best for you and can be done at home or outside – your body will thank you.
Some workouts you can try:
20 Minute Cardio
My Free Flow Morning Yoga Routine
Low Impact Full Body HIIT Workout
Redirect Your Attention
To take your mind off of the news, turn the dial and instead consume something that makes you feel good. You get to choose what you watch or listen to so make the decision to choose in favour of what will put you in good spirits. An upbeat movie or tv show (comedy is always a good pick-me-up but I’m the type that goes with suspese/thrillers lol) works great as a distraction. Music is a universal language, throw on some tracks that put you in good vibrations. Play a video game, work on a puzzle, pick up a hobby – the list is endless. If you get tired of those, the you can always pick up a book. I love self-help books but I had to switch it up and bought a fiction novel recently. Sometimes a good storyline is enough to make you forget about what’s going on in the real world.
Still unsure of what can distract you? Try these out:
100 Things to Do In Self-Isolation
Audible – Audiobooks
Udemy – Online Courses
Meditate
I’ll say this: no matter how many distractions you give yourself, if you don’t learn to quiet the mind you will keep replaying a loop of disruptive thoughts. Meditation is the act of going within so to speak. It’s when you take time to purposefully relax the body while observing your thoughts without judgement. At first this can be very hard to do which is why guided meditations work so well because they help ease you into it. However, with continuous practice you will work your way up to quieting your inner dialgoue and uncover your awareness. With your newfound awareness, you’ll begin notice your negative thoughtloop and be better equipped to change your narrative to something more positive.
Here’s some helpful videos to get you started:
Meditation for Beginners
Dr. Oz explains Meditation Benefits
10 Minute Guided Sleep Meditation
Use Technology to Connect
Spend quality time with quality people even though you’re social distancing. Pick up the phone and call or Facetime your friend or luvr, connect with people on social media, or talk to your family. I was just video chatting with friends the other day and we agreed that we should do a workout together (be on a call while we all do the same workout). I know it sounds Black Mirror-ish, but it’s the best time to use technology to keep you connected.
Netflix is offering Netflix Party which synchronizes video playback enabling you to watch movies and group chat with friends. Artists, influencers, and actors have used IG live feature as a way to connect with their audience. My favourite has been DJ DNice‘s livestream of his set:
Fitness influencers are live streaming their workouts – it’s really dope.
There’s a project called QuaratineCon encouraging people to connect. I believe the concept is you will get paired with someone on the network for 3 minutes giving you time to rundown your profile. From there, you can decide to exchange Linkedin profiles or social media and then you’ll automatically be paired with another attendant in the queue. You can find them on Instagram here.
There’s sooo many ways to connect with others, you never know what may come out of it.
Main takeaways from this post:
- Set boundaries. When you start to feel anxious due to the news you’re consuming stop consuming it. If your friends or fam keep sending you videos and updates, tell them to stop sharing it with you. You know your limit work to protect your energy
- Mindfully and intentionally put energy into what you love or what gives you happiness
- Retrain your mind to focus on the good *this is the hardest* but it’s possible. As much as you work on the external you have to work on yourself internally. Eat well and entertain positive thoughts to keep your vibrations high
How have you been managing the news lately? Let me know in the comments!
Great article. I recently discovered Netflix party and love it! Disney plus also has their own version too