just about everyone is worried about the coronavirus. with its stealthy transmission, spreading through not only visibly ill people, but also those without symptoms, covid-19 is enough to rattle even the most unflappable person.“in our current circumstances, it is realistic to be anxious because of the realistic risk that exists, as well as the uncertainty of how bad it could get,” says dr. gordon flett, canada research chair in personality and health.but if you’re someone who already has anxiety, depression, obsessive compulsive disorder (ocd) or any other mental health illness, the bad news can be harder to take. just think of tv personality howie mandel, a long-term ocd sufferer, who this past week showed up for auditions of america’s got talent wearing a full hazmat suit.that’s because some people with conditions like ocd spend their days washing and rewashing your hands and sanitizing their surroundings to minimize their anxiety. but in the context of coronavirus those germs are now a lot more alarming. and they feel like they are
everywhere.“when you’re already predisposed to anxiety, a situation like coronavirus makes it that much worse,” says dr. peggy richter, a psychiatrist and director, clinic for ocd and related disorders, at toronto’s sunnybrook hospital.plus, says flett, you don’t have your usual avoidance strategies to fall back on: sports, concerts, the theatre and late-night shows have all been cancelled.richter says if a person has been in active treatment for their condition and are on medication or undergoing cognitive behavioural therapy (cbt) to manage symptoms, they’re more likely able to cope with the fear and anxiety the virus elicits.but if you’ve been managing your condition on your own — and with not much success — then covid-19 could intensify feelings of being out of control. “it’s easy to get caught up in a spiral,” says richter.
slowing that spiral is not easy, but it’s possible. here are some tips and strategies to help ease feelings of panic and restore some calm in your mind.
stop reading or watching the news incessantly. if you’ve got cnn running in the background all day — or are checking news sites every hour — flett says you need to stop immediately. “it’s great to find out what is happening and get the useful information that is being provided, but if it is making someone more anxious, it’s time to pull the plug,” he says. checking once a day is sufficient, says richter.
avoid fake news. there’s a lot of hysteria out there, and lots of misinformation. richter suggests only looking at reputable sites, like those from leading hospitals or news organizations.
connect over tech. richter says that people with mental health issues like anxiety and ocd rely on friends and family for support. and it can be hard to cope when you’re home alone and cut off from everyone. she suggests reaching out as much as possible via phone, text or skype to connect with friends.
be good to yourself. take time each day to pamper yourself. have a bath. sit out on the back deck and listen to music. take a walk. enrol in that online course you’ve been wanting to sign up for. “do things that are relaxing,” says richter.
exercise. while starting an exercise program may seem daunting when you’re stressed out or depressed, it’s actually the best thing you can do. richter suggests starting small and then building up. she suggests using an app to do some yoga poses or tai chi — both have the power to relax the nervous system. or do a few push-ups or lunges.
establish a routine. routines are comforting. set a daily schedule and stick to it. it can bring structure to a time when there is very little.
meditate or be mindful. “finding a way to calm oneself through mindfulness and deep breathing for relaxation purposes can be a good focus any time, but especially now,” says flett. richter says apps can guide you through a number of meditations that can help you calm yourself.
go online. there are a number of online cbt programs offered online. richter says the
canadian mental health association offers bounceback, which is delivered over the phone by a coach and is augmented by online videos. anxiety canada offers mindshift, an app that provides cbt support for anxiety, with journals and guided mediations. and the
centre for addiction and mental health (camh) and the
anxiety and depression association of america (adaa) offer specific tips for people suffering from anxiety and ocd.
reach out. “if you need help, get it,” says richter. she says many psychologists and psychotherapists are now offering consults by phone and video. your employer may also offer access to psychological help under their employee assistance program. take advantage of it.
get medication. if you feel your condition is worsening and your symptoms are severely impairing your quality of life, contact your doctor or therapist to get a prescription, advises richter.“the key thing is not to panic,” she says. make this an opportunity — you can move forward with a goal you’ve had or take on something new you’ve been wanting to do. there is support.”while not panicking seems like a near-impossible ask, especially while it feels like the entire world is in freak-out mode (oh, wait, it
is in freak-out mode), know that not only people with anxiety, ocd and other mental issues are struggling. we are all feeling the strain of this scary time in varying degrees. you are not alone.
here’s how one b.c. woman is managing covid-19 while living with health anxiety.
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