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How to Manage Coronavirus Anxiety Attacks

How to Manage Coronavirus Anxiety Attacks

The threat of the Coronavirus pandenic is something that most of us have not experienced during our lifetime.

Anxiety is high with the increased number of outbreaks and associated deaths. People with health anxieties are being triggered to the point of having panic attacks.

If you are feeling anxious about the Coronavirus here's what to do:

1. Limit the amount of time you spend watching the news

Watching the news or searching the internet continuously for updates and symptoms of the coronavirus will certainly add to your level of health anxiety and stress. Rumors may also be spread that increase the feeling of panic.

Get accurate information from the Centers for Disease Control (CDC) and your local city or county government. Don't believe everything you hear or read.

2. Follow the prevention and treatment guidlines proposed by the CDC or your local medical center

  • Wash your hands as long as it takes to sing happy birthday.

  • Avoid close contact with those who may have been exposed.

  • Clean and disinfect tables, doorknobs, light switches, countertops, handles, desks, phones, keyboards, toilets, faucets, and sinks using diluted bleach and 70% alcohol solutions.

3. Manage your symptoms of anxiety

Deep Breathing exercises

  • Inhale through your nose slowly by expanding from your belly first Then fill your upper lungs for a count of 5

  • Hold your breath for a count of 2

  • Exhale slowly and forcefully through pursed lips for a count of 10

  • Repeat this 5 to 10 times or do it for at least 1 minute

Progressive Muscle Relaxation

  • From a seated position begin by tensing your legs and buttocks for a count of 5, then relax

  • Tense your abdomen for a count of 5, then relax for a count of 5

  • Tense your arms for a count of 5, then relax for a count of 5

  • Shrug your shoulders to your ears and tense for a count of 5, then relax for a count of 5

  • Press your tongue to the roof of your mount for a count of 5, then relax for a count of 5

Take care of your physical health

  • Get regular exercise or physical activity

  • Get adequate sleep

  • Eat a healthy diet and be mindful of your caffeine and alcohol intake.

Keep connected with friends and family from a distance

  • Talk about your feelings

  • Be supportive to others