As the new coronavirus continues to spread, so does anxiety. Because of COVID-19, many people are working from home and schools are closed all over the world. Believe it or not, the new coronavirus is a source of stress and anxiety these days, especially since it became recognized as a pandemic. In fact, somehow it is normal to feel anxious when a global virus affects almost every country in the world and millions of people. 

It’s nearly impossible to spend a day without hundreds of cases being announced daily. The new coronavirus, also known as COVID-19, spreads very quickly, and unfortunately, deaths are unavoidable. 

Nevertheless, anxiety is a normal emotion, especially when you are surrounded by social panic. But frequent episodes of anxiety can lead to stress and other mental or physical diseases. 

According to the American Psychological Association (APA) defines anxiety as “an emotion characterized by feelings of tension, worried thoughts and physical changes like increased blood pressure.”

“I would say it’s very important to understand that if you’re anxious, it’s okay, you’re normal,” says Gail Saltz, M.D., an associate professor of psychiatry at New York-Presbyterian Hospital’s Weill-Cornell School of Medicine. “Because right now there’s a lot of anxiety-producing stuff going on. It’s evolutionary, normal, and healthy to have anxiety in reactions to things, with an appropriate level of concern.” 

But if the level of your anxiety is higher than usual and it affects your ability to function then it is time to change something or to talk to a professional. Here are some ways to manage the coronavirus anxiety! Read on and stay safe!

Understand your anxiety

One of the most important things that you have to take into consideration when you feel stressed and anxious about coronavirus is to accept your feelings and try to understand the source that makes you feel like that. When there is a social event that creates a lot of panic among people it is perfectly normal to feel anxious but do not let this affect your health. 

“Anxiety helps us to prepare and be safe. If we didn’t have any anxiety before a test, we wouldn’t study,” explains Joseph McNamara, Ph.D., the co-director of the University of Florida’s Center for OCD, Anxiety and Related Disorders. 

According to Jeffrey Cohen, Psy.D, a clinical psychologist at Columbia University’s Irving Medical Center, “Practice tolerating uncertainty. The paradox is that the more we are unwilling to accept anxiety, the more our anxiety increases, so practice allowing anxiety to be present and remind yourself it is ok to feel anxious.”

Do not take into consideration just the statistics

When we are under the power of social panic, we all often forget to focus on the good things and adopt a positive thinking. For instance, many people tend to focus their minds on the deaths caused by the new coronavirus – which is also called COVID-19 – and forget about the current recovery rate that is actually bigger than the mortality rate. 

“Anxious minds tend to pay attention to negative information, so be sure to also pay attention to positive stories about COVID-19, such as the experiences of people who have recovered,” Cohen says. “Do not get stuck overestimating the threat and underestimating human resilience.”

Try to limit the information you consume and focus on official sources

Well, we have to admit that social media has a big impact on people’s lives. And because of its power of influence, limiting your time on social media is one of the most important things that you have to do if you want to alleviate the coronavirus anxiety. Moreover, it is essential to get your information only from official sources and do not believe all the obscures websites. 

So, according to some health experts and psychotherapists, it is recommended to navigate on social media apps for only 30 minutes a day. Even if you check the news about coronavirus or you just want to see what is new with your friends, some coronavirus news will be widespread throughout online platforms whether you want it or not. In addition, the best solution is to stay away from social media for a few days and you will feel better. 

Social media increases the level of our anxiety because there are a lot of people who wait for something bad to happen and this social thinking can lead to panic and anxiety and our aim is to stay away from this news because in some cases it is actually fake. 

“Leaning on social media as our source of information about COVID-19 will increase anxiety — and keep in mind that there’s also a lot of misinformation there, as well,” says Gregory Jantz, Ph.D., a behavioral disorders expert and author of Healing Depression for Life.

Focus on things that will relax you

If you try to focus more on things that can make you feel relaxed then the level of your anxiety will decrease significantly. Meditation is a good option because it can help you reduce stress. All you have to do is to unplug yourself for five minutes and to sit and focus your mind only on your breath. Try to stay in the present and let the negativity thinking go. 

“Assuming a holistic approach to the management of stress and anxiety during these tenuous times is an excellent way to go. Focus on things that are within your control — things for your body, mind, and spirit,” says Frank Ardito, Ph.D., the vice chair of the National Board for Health and Wellness Coaching. 

Relaxing your muscles is another great idea that can release the stress and anxiety because these symptoms can cause muscle tension, headaches, backaches and general fatigue. You can relax your muscles with stretches, massage or even warm baths. You will be more relaxed and less anxious. 

“Try muscle relaxation techniques: Tense up your muscles in a certain area of your body, count to five and then release them for another count of five, and work your way up to your body,” said Dr. Saltz. 

Have a great sleep routine

One thing is for sure: all the information about coronavirus (or COVID-19) creates stress among individuals from all over the world and unfortunately the anxiety continues to spread. This coronavirus anxiety definitely affects the night time sleep, right? Therefore, to protect yourself and your family against coronavirus and anxiety it is very important to take care of your sleep as much as possible. “The more that you can use proper sleep hygiene to keep your schedule consistent, the better,” said Dr. Saltz.

Meditation and relaxation techniques can improve your sleep quality, but you should stay away from alcohol and caffeine as well. In addition, some medical experts suggest that physical activity is essential if you want to sleep better or to combat insomnia, especially for older adults. 

“Performing a moderately vigorous dance or exercise sequence requires concentration, which can help your mind stay sharp and serve as a healthful distraction from stressful events. And basic yoga can help you remain present and at the moment, effectively quieting the mind,” said Ardito. 

Seek good nutrition and stay healthy

Many people can be affected by the anxiety created by the new coronavirus and by not the virus per se. Why? Because anxiety can also affect the digestive tract among other physical changes. Stress can affect the appetite as well, so, during these days take care of yourself properly. 

Eating healthy is one of the most important things that you have to do if you want to be safe. “I’ve seen wine jokes right and left on social media, but it’s important to understand that in reality, alcohol is a depressant,” Dr. Saltz explains. “You may feel less anxious in the moment, but it won’t help your mood… and you may find that next time you’ll need even more next time around to achieve the same effect.”

Do not forget about your family and friends

If you choose to self isolate yourself or to stay in quarantine at home it does not mean that you can completely forget about everyone. You can talk to your friends and family often on the phone or video calls and medical experts recommend you do this because this way you will be less stressed. So, stay at home, but call your family and friends as many times as you can. 

Nonetheless, if you think that there is something in your life that makes you feel stressed and anxious, then the best solution is to take a small break from those stressors. 

“Some people are more resilient and better able to manage what’s happening, whereas others can catastrophize — if this is someone who you love and care about, you can express that they’re making it harder on themselves and, more importantly, on you,” explained Dr. Saltz.

You have to remember that you are not alone

Unfortunately, a lot of people say that they feel unsafe and anxious during this new coronavirus pandemic and it is perfectly normal to feel these emotions. But, you have to know that you are not alone and everything will be fine.

There are many doctors who can help everyone and the recovery rate is bigger than you think. So, take a deep breath and remember that you are not alone in this situation, whether you are self isolated or in quarantine, whether you are sick or not – we promise you that you will be fine and safe!

“Fear and uncertainty are the hallmark response to things that people don’t understand and that they feel threatens their safety and the safety of their loved ones,” Joshua Morganstein, Chair of the American Psychiatric Association’s Committee on Psychiatric Dimensions of Disasters tells CNBC Make It.

Talk with your friends about different topics 

During the coronavirus pandemic, it is very important to surround yourself only with supportive friends who understand your opinion and do not try to amplify your fear and anxiety. If you want to be more relaxed you can listen to some music and dance while you are staying at home. You can talk with your colleagues about movies and other interesting TV series. 

You have to protect yourself these days if you think that coronavirus anxiety is affecting your life more than it is normally accepted. It does not mean that you should not read the news or do not talk about the COVID-19, but you should stay calm and do not evaluate everything from a negative perspective. Try to accept other people’s opinions without being personally affected and you should no longer believe all the conspiracy theories. 

“In anxious times such as this, utilizing your support network can be very helpful, just be sure that you reach out to people who will give you support as opposed to amplify your stress,” says Simon A. Rego, associate professor and chief of psychology at Montefiore Medical Center.