Managing Fears and Anxiety around the Coronavirus (COVID-19) As information about Coronavirus unfolds and response plans are implemented, there can be a wide range of thoughts, feelings and reactions. Some helpful information and resources are below: Common Reactions Please recognize that there can be a wide range of reactions and that over the next few days or weeks you may experience periods of: • Anxiety, worry or panic • Social withdrawal • Diffculty concentrating or sleeping • Overexposure to media • Feeling helpless or confused • Hyper-vigilance to your health • Anger • Feelings of loss or grief • Skepticism or bravado • Excitement, relief, curiosity Managing and Coping Although Coronavirus is a health issue that is taken very seriously by HUHS, the University and public health authorities, do not let your worry about this virus control your life. There are many simple and effective ways to manage your fears and anxieties. Many of them are ingredients for a healthy mental and physical lifestyle: Get the facts. Stay informed Anxiety is an emotion that tends Practice mindfulness and with the latest health and campus to seek out confrmation. While acceptance. Focus on asking “what information through HUHS: at times this can be validating, now” rather than “why.” Practice www.harvard.edu/coronavirus it can also intensify the emotion, patience with yourself and others. leaving you feeling helpless and Let things unfold and assume Keep things in perspective. overwhelmed. Acknowledge your others are trying to do the right Limit worry and agitation by emotion with understanding, and thing. lessening the time you spend then then turn your mind to other watching or listening to upsetting things: Focus on rational rather than media coverage. Take a break from emotional responses and engage “It’s understandable I am watching the news and focus on the in active problem solving. Find concerned about the current things that are positive in your life out who is available to answer and things you have control over. situation, AND I understand your questions, provide accurate that worry is not an effective information and guide you. way to respond” www.harvard.edu/coronavirus Find activities that give you a Signifcant plans may be not stigmatizing others in our sense of mastery, even simple radically altered by the current community. tasks such as packing, making your circumstances. Try not to dwell bed, doing your laundry, going for a in regret. Other rituals, forms of Keep connected. Maintaining walk, checking in on a friend, or celebrating, ways of connecting, social networks can help maintain practicing a new skill. Purposefully and memorable moments may well a sense of normalcy and provide engage in activities that are the emerge from this situation. Inside valuable outlets for sharing feelings opposite of focusing of worry. emergency is the word emerge. and relieving stress. Keep a sense Listen to upbeat music, watch a of humor. comedy, read a book, etc. Be aware of ruminating Utilize your thoughts to with catastrophic thoughts and Rather than dwelling in thoughts effectively manage worry. For Something as simple as and images of hopelessness, language. example, the WORRY CONTAINER saying “that’s interesting” rather imagine yourself coping effectively. skill is an activity in which you than “that’s awful” can be helpful. Notice how you would act, what you picture in detail a container or box would do or say. See yourself being with a lid that closes. Find the thing effective. Be aware of how your body in your mind that you are stuck Do not stay can reinforce anxiety. worrying about. Imagine moving in bed. Take a walk outside and Think about what you might this from your mind and placing it notice things around you, especially say to a friend about the current frmly into the container. This box nature. Take time to breathe deeply. situation that would support, will hold whatever you place in it. Take care of a pet or plant. Organize encourage or reassure them. Now Close the box and frmly move it to or clean your room. Stretch often. say such things to yourself. one side, perhaps placing it on a Make eye contact with others and shelf. You can go back anytime you smile. Practice a mindset of gratitude. want and take the worry out, or you Spend time each day thinking about can leave it there, giving you space three things you are grateful for. Be mindful of your assumptions to focus on other things. Picture holding these things in your about others. Someone who open hands. has a cough or a fever does not necessarily have coronavirus. Self-awareness is important in Seek additional help. Individuals who feel an overwhelming worry or anxiety can seek additional professional mental health support. Resources: Harvard Students: Local outside services: www.huhs.thrivingcampus.com CAMHS (Harvard University Counseling and Services outside of the area, and within the USA: Mental Health Services - 617-495-2042 www.psychologytoday.com HUHS Urgent Care - 617-495-5711 Written by S. Rue Wilson, EdD, HUHS Psychologist Faculty and Staff: Employment Assistance Program (EAP) - 877-327-4278 www.harvard.edu/coronavirus.