With the rapid spread of the coronavirus pandemic across the world in 2020, we have seen the phrases ‘self-isolation’, ‘self-quarantine”, lockdown and ‘social distancing’ come in to everyday use in countries all over the world. Understandably, with the slow reaction time to the pandemic by authorities in virtually every country, and the spreading of misinformation here in the USA, the vast majority of people are majorly stressed and confused as to how they will cope, mentally, physically and financially.

At this time, instances of the coronavirus are still increasing rapidly, as is the death toll from the COVID-19 virus, with business, schools and event closures and extended lockdowns; families are finding themselves scared, isolated and vulnerable, and are trying to cope with fear and anxiety about what the future holds for them.

In this article, we will explore what you can do to help you and your family cope with pandemic stress and anxiety to improve communication and your relationships, to enable you to rise out this ongoing crisis.

1. Learn About What You May Have To Contend With

As already said, there has been a ton of misinformation about the coronavirus, its spread, cause and  effects. People are unsure about what will happen if they get the COVID-19 disease, and even if they may have caught it already. So first off, speak to your medical practitioner, and increase your knowledge by visiting a reputable scientifically based website like the Centers for Disease Control and Prevention (CDC) which will give updated and non-political, unbiased news and advice about the current situation.

The CDC website states that common symptoms of CIVID-19 include fevers and cough – but these are difficult to distinguish from common flu.

So to reduce your anxiety make sure that you know the emergency signs of for COVID-19, which include:

• Troubled breathing

• Persistent pain or pressure in the chest

• New confusion or inability to arouse

• Bluish lips or face

Knowledge is power – if you learn about what you are facing and potentially having to deal with, you will naturally feel more prepared for what could happen.

2. Learn To Recognize Your Anxiety About Coronavirus

With the constant bombardment of bad news about the pandemic, you may well find that you are in a state of constant anxiety and fear without realizing it. As a quick guide, you may well be in a troublesome state of coronavirus anxiety if you are experiencing some or all of the following symptoms:

• Panic attacks

• Insomnia

• Troubled breathing

• Constant Fatigue

• Lack of focus

• Obsessive thoughts or panic about being sick

• Rapid heartbeat for no reason   

If you do not recognize and acknowledge this level of anxiety, it may well spiral unchecked and get worse. This stress level can weaken your immune system and lead to you getting sick.

It may be that your loved ones will try and help you with your anxiety, but this can often lead to you becoming defensive, saying everything is fine because you do not want to worry anyone, especially your children. In addition, they may also be dealing with their own fears and worry about your welfare.

However, you will not be doing them or yourself any favors by staying in denial. You may find it harder and harder to function, and find everyday life to be unmanageable. If this happens, you should seek therapy, to help you work through this anxiety in a neutral environment.

In this age of social distancing and lockdown, this may well be difficult, as you may be told by the authorities that traveling to a therapist is not a medical emergency, and is prohibited during lockdown

Fortunately, you can save yourself that extra stress, as well, as the time and money of traveling to a professional therapist’s brick and mortar office in your area by getting cost-effective and far more affordable (up to 50 % cheaper than conventional consultation) online therapy.

These sessions are conducted by phone, video or teleconference on your home computer or smartphone in the comfort and privacy of your own home.  

The other advantage so that you are in the safety of your own home and this may well help you to be more forthcoming about your fears about the outside world, and to help your relationships and communication with your loved ones.

3.Make A Plan

Create a COVID-19 Emergency Plan, so that if the worst were to happen, you and your family would know what to do. The ‘not knowing what will happen’ is a major stressor. Make a written list, do not keep it on your phone or computer, and keep the information in an easily accessible place. If need be, make copies and distribute it to family members.

The emergency plan should include:

a) Health information – medical insurance card details, dates of birth, social security numbers. Keep a list of medications that you are taking, allergy list, and wills.

b) Isolation plans for quarantine – where will you be able to self-isolate, what will happen about food supplies, pets, and how will you cope for money

c) Copies of your medical records – especially if there are any pre-existing health conditions. An overrun hospital emergency room may not easily get such information, especially if you are transferred from your district.

Make an emergency plan, discuss it with your loved ones and you’ll find that by facing up to the challenges that could come your way, knowing that everyone will know how to react will help your anxiety to diminish.

By taking these simple steps, you will help empower yourself and give yourself a sense of feeling more in control of your environment. In turn, this will help you feel more confident that even if the worst were to happen, you and your loved ones will be able to better communicate, work as a team and overcome the crisis.

How are you and your family dealing with pandemic stress? Feel free to share and reach out to our community in the comment below, or contact us here for help and advice.