Worrying About Coronavirus

It's all over the news. Everyone is constantly talking about it. Today, I witnessed multiple people in public opening doors with their hands tucked into their sleeve. Coronavirus is everywhere and people are worried. They are avoiding everyday activities, washing the shit out of their hands and spending $700 on a container of Clorox wipes in an effort to stay healthy.

However, some people are living in a constant state of dread. They think that they are doomed. That there is nothing that they can do to stop the coronavirus from touching their life. There is a constant revolving door of anxiety-inducing thoughts in their brain every hour of every day. It is keeping them from working and it's keeping them up at night.

But what are you supposed to do? Don't worry be happy? Nope. You go ahead and worry. They key is to think about how much you worry and to what degree.

1. Validate Your Anxiety

These are tough times that we are living in, and millions of people are really concerned about the risk of becoming infected. Go ahead and validate your right to feel anxious about it. Know that it is a human response and don't beat yourself up over being scared. What you are feeling is a natural response to a very real threat that we are facing. But also try to remember to keep things in perspective.

2. What Is Productive and Unproductive Worry?

When you are worrying in a productive way, it leads to productive action. You can make a to-do list to cope with the problem. Unproductive worry is when you have repetitive thoughts about "what if?" That is a question that cannot be answered. Unproductive worrying will not help you to make a to-do list. If you are having unproductive worrying thoughts, you need to move on to the next step, acceptance.

3. Acceptance of What You Cannot Control

A lot of that unproductive worry comes from uncertainty. You already accept uncertainty in so many scenarios- driving a car, crossing the street or eating take-out. We cannot control everything, but that doesn't put you in greater danger. You need to come to terms with and accept that.

4. Think Probability Not Possibility

When we are experiencing anxious thoughts we could think, "But I could be the one." Perhaps. But the most important questions to ask yourself are, "What is the probability that I will die from this?" Take a look at the actual numbers and do some research. Then re-evaluate your concern. You will most likely discover that your fears are unfounded.

5. Find Time To Worry

Set aside 15 minutes daily to worry about all of your anxious fears. During the rest of the day, set aside or write down any fears that cross your mind and save them for your 15 minute worry time. Then, when you are in your worry time you can ask yourself if it is productive or unproductive worry. Can you make a to-do list? What if you accepted uncertainty? What is the probability?

6. Set Daily Goals

Worrying takes up a lot of time and is very exhausting. Plus, it rarely leads to anything positive. Keep yourself busy with positive goals like exercise, hanging out with friends, being creative or anything else positive and productive. Recognize and accept that your mind may wander back to anxious thoughts while you are performing these activities. It's okay. Acceptance is key here. Allow your thoughts and save them for later to ponder over during your 15 minute worry time. Then get back to your positive activity.