Staying calm during Covid 19 outbreak

How to keep your spirits up and fears down as the COVID-19 outbreak continues.

Why do people feel anxious when a disease outbreak occurs?

Our brains evolved to monitor our environment for signs of danger. During an outbreak like this we are flooded with frightening messages about the risks to us, to the ones we care about, and to our daily routines. This can push our anxiety system into ‘overdrive’ making it hard to focus on anything but the disease.

How can people stay calm during this COVID-19 outbreak?

When you feel anxious, here are steps you can take to put those feelings in perspective:

1. Information is useful—but too much information can be unhelpful. Limit news intake to what is actually providing new information, and stick to reliable news sources. There’s no benefit to watching the same news over and over.
2. Take the necessary and recommended precautions, but don’t try to “innovate” new ones. As with all dangers, the trick is to be ‘careful enough.’ When we try to ensure 100% safety, we get caught up in unhelpful behaviors.
3. Keep up daily routines, and make changes only when necessary. Maintaining regular schedules and routines is a good way to keep anxiety at bay and feel normal. Even if some changes need to be made, maintaining the overall routine is helpful.
4. Don’t completely isolate yourself from other people. Fear of contagion can cause some people to withdraw socially, but maintaining relationships and social support are good ways to combat anxiety. Even if you are in self-quarantine or mandatory quarantine, keep up social interaction using FaceTime/Skype, phone calls, or text messages.
5. Stay physically active—be outdoors if you can. Maintaining physical activity and spending time in fresh air can help to keep anxiety down.
6. Limit screen time. Too much time on the phone or computer, on social media or websites, can lead to less activity and more anxiety. 

Any specific advice for people living in communities with confirmed cases?

Follow the advice and guidelines of local authorities. Find ways to keep your routines as much as possible. For example, if you cannot go to work or if you must stay home, don’t simply do nothing all day. Make a schedule. Think about what you can accomplish and check things off your 'To Do' list. Stay in touch with colleagues from home and work on things together. Be physically active. For example, if you cannot go to your local gym for now, work out at home, or go for a run.

What would you say to someone who is feeling very anxious about the disease outbreak?

It’s normal to feel concern. Talk with friends, be physically active, breathe and relax, and focus on the things you need to get done. If the anxiety is really getting in your way, consider talking with a professional. For example, if you can’t sleep, or you can’t eat (or can’t stop eating), or you can’t concentrate on anything else because of fears of illness, you may want to get help from a knowledgeable provider. In some cases, telehealth services may be available, if you’re unable to see a mental health provider in person.
“Also, know what sensible actions you can take to address legitimate concerns,” says Mazure. Wash your hands, stay away from crowds, if possible, and stay home if you aren’t feeling well, adds Dr. Vinetz. “We want to bend the curve to reduce the number of people infected and make sure that those who are sick are well taken care of,” he says.