Tips to Manage Coronavirus Related Anxiety

Uncertainty during the Coronavirus may lead people to experience distress. Here are a few things to keep in mind to restore a sense of security in an uncertain environment.

1. Acknowledge

Accept whatever thoughts and feelings you are experiencing as normal. Remove any judgement about what you should or should not be feeling. Consider a more helpful response. What are some nurturing activities you can do to feel better? Historically what types of things have worked in the past?

2. News/Information

Limit exposure to news and information that is repetitive and sensational. Maintain a balance between enough information necessary to remain informed about how to stay safe without being fixated on endless loops of casualty and infected numbers.

Purposely engage in activities that are distracting and nurturing. Activities that are fun, exciting and educational can engage the brain in helpful stimulation.

3. Routine

Maintain a sense of normalcy. Maintain a daily schedule including sufficient time for sleep, studying and physical activity. A daily schedule is something you can control which can balance other areas that are outside of your control. Research confirms that when people encounter situations outside their control, it’s helpful to engage in activities within their control.

4. Relationships

As people are being told to break connections and distance themselves from others, make a concentrated effort to connect (electronically) with those close to you. Interpersonal connections can be comforting in a time of distress.

5. Emotional Expression

Journal writing can reduce built up stress. Writing helps organize thoughts and decrease the amount of emotional energy they consume.

6. Exercise

Physical activity on-line or outside in less populated open spaces can decrease built up tension- providing an opportunity to feel stronger emotionally and literally.

7. Reframe

Consider the big picture. This pandemic is temporary and will eventually pass. Students have a responsibility to meet professor expectations in pursuit of their college degree. Professors can remember their students are expecting them to be present and engaged in the academic material. Keeping one another in mind- students to professors and vice versa can help refocus on our larger purpose as a university learning community.

Self-Help Apps

Teach breathing and mindfulness strategies to manage stress.

• Stop Think Breath
• Calm
• PocketCoach Anxiety Helper
• Sanvello for Stress, Anxiety and Depression

Video Resources

• Facing Anxiety
• How to cope with anxiety (TED Talk)
• Black Mental Health Matters

Web Resources

• The Chronicle of Higher Education - Coping with the Coronavirus: How Faculty Members can Support Students in Traumatic Time
• NAMI COVID-19 Information and Resources
• Care for Your Corona Virus Anxiety
• SAMHSA Taking Care of Your Behavioral Health
• National Child Traumatic Stress Network: Parent/Caregiver Guide to Helping Families Cope with COVID 19
• Podcast: Keeping our Children and Ourselves Safe

Crisis Hotlines

• Maryland

• Baltimore Crisis Response Incorporated (BCRI)  (410) 433-5175
  For Baltimore city residents: BCRI can also send a mobile treatment team to your residence.

• National Suicide Prevention Lifeline  1-800-273-TALK (1-800-273-8255)
  The website also offers a Therapy Finder for those will less acute or longer-term mental health needs.

• National Suicide Prevention Text Line: Text "start" to 741-741

• Baltimore County Crisis Response  (410) 931-2214
  On-site crisis response as well as appointments for psychiatric evaluations.

• House of Ruth  24-hour hotline (410) 889-7884
  Intimate partner violence center, providing safety, support, and referrals for battered women and children.

• National Domestic Violence Hotline  1-800-799-7233 | 1-800-787-3224 (TTY)