Disclaimer: I am not a medical expert on the COVID-19 pandemic, this article is a reflection of my understanding of the pandemic (based on information released by reliable news outlets and public health agencies), and therapeutic advice for coping with anxiety and stress. If you would like to speak to a mental health professional during this time about anxiety you’re experiencing or other mental health concerns, I encourage you to contact me today for your free consultation.
For many of us, this COVID-19 pandemic is a new and terrifying reality. A crisis of this magnitude and threat has not been lived through by many of us in Ontario. It can feel as though fear is around every corner; with schools closing, events being cancelled, seeing the empty shelves in grocery stores, and every time you turn on the news, more are being infected. You may be having panic attacks, thoughts of doom, dread that immobolizes you and makes you want to board up your doors. I want to reassure you that this fear you’re experiencing is perfectly normal. In fact we as a nation, as a planet, are all experiencing this fear. But, this fear does not need to stop us from what we need to do. Fear encourages us to be cautious, and careful, while hope encourages us to keep going; and there is hope. Here I would like to present some sobering facts, to underline the seriousness of the situation, and also present hopeful facts that can be encouraging and helpful to keep in mind.
Sobering Facts:
The mortality rate is about 3.4% which is significantly higher than the seasonal flu in comparison, which is about 0.1% (Business Insider)
The risk is significantly higher for: the elderly, with a mortality rate close to 15%, or those with pre-existing conditions like heart disease with a mortality rate over 10% (Business Insider)
There is no vaccine or treatment for COVID-19 (Public Health Agency of Canada [PHAC])
Hopeful Facts:
Currently the risk for the general population of Canada is low (PHAC)
Most people with coronavirus will recover on their own (PHAC)
No deaths have been reported in children younger than 10, as of Feb 29th (Business Insider)
The situation in China is beginning to stabilize and the number of new cases in China is decreasing (Statista)
Washing your hands, avoiding touch your face or eyes, and being aware of high-touch surfaces can lower your risk of infection (PHAC)
If you do become sick, and are worried about income, you may qualify for Employment Insurance [EI] (PHAC)
The SARS outbreak, and H1N1 epidemic prepared our health system for a crisis like this.
Schools, businesses, events, etc. are taking preventative measures by closing/cancelling so that the spread of the coronavirus is reduced and the impact on Canada as a whole will be less
The lists provided above are not exhaustive, but a sample of some facts that may be helpful to keep in mind. It is important to be grounded in facts and seek advice from trusted outlets, like the Public Health Agency of Canada, Centers for Disease Control and Prevention and the World Health Organization. The news media is also an important source for providing up-to-date and current information, but it is also essential to remember that news outlets create sensational headlines in order to grab your attention and capture your interests.
In addition to grounding yourself in the hopeful facts, you can also practice mindfulness grounding techniques when you are feeling overwhelmed by anxiety. Here are some techniques taken from the Grounding Techniques worksheet from Therapist Aid.
5-4-3-2-1 Technique
What are 5 things you can see? Look for small details such as a pattern on the ceiling, the way light reflects off a surface, or an object you never noticed.
What are 4 things you can feel? Notice the sensation of clothing on your body, the sun on your skin, or the feeling of the chair you are sitting in. Pick up an object, examine its weight, texture, and other physical qualities.
What are 3 things you can hear? Pay special attention to the sounds your mind has tuned out, such as a ticking clock, distant traffic, or trees blowing in the wind.
What are 2 things you can smell? Try to notice smells in the air around you, like an air freshener or freshly mowed grass. You may also look around for something that has a scent, such as a flower, or an unlit candle.
What is 1 thing you can taste? Carry gum, candy, or small snacks for this step. Pop one in your mouth and focus your attention closely on the flavours. Alternatively, think of your favourite snack, or drink and remember what it tasted like.
Categories
Choose 3 of the categories below and spend a few minutes naming as many items as you can in each one.
Movies
Countries
Books
Cereals
Sports Teams
Colours
Cars
Fruits & Vegetables
Animals
Cities
TV Shows
Famous People
Body Awareness
Pay special attention to the physical sensations created by each step
Take 5 long, deep breaths through your nose, and exhale through puckered lips (like you’re exhaling through a straw).
Place both feet flat on the floor. Wiggle your toes. Curl and uncurl your toes several times. Spend a moment noticing the sensations in your feet.
Stomp your feet on the ground several times. Pay attention to the sensations in your feet and legs as you make contact with the ground.
Clench your hands into fists, then release the tension. Repeat this 10 times.
Press your palms together. Press them harder and hold this pose for 15 seconds. Pay attention to the feeling of tension in your hands and arms.
Rub your palms together briskly. Notice the sound and the feeling of warmth.
Reach your hands over your head like you’re trying to reach the sky. Stretch like this for 5 seconds. Bring your arms down and let them relax at your sides.
Take 5 more deep breaths and notice the feeling of calm in your body.
Mental Exercises
Use the following mental exercises to take your mind off uncomfortable thoughts and feelings. These are discreet and easy to use at nearly any time or place. Experiment to see which work best for you.
Name all the objects you see.
Describe the steps in performing an activity you know how to do well. (eg, shooting a basketball, preparing your favourite meal, tying a knot).
Count backwards from 100 by 7.
Pick up an object and describe it in detail. Describe its colour, texture, size, weight, scent, and any other qualities you notice.
Spell your full name, and the names of 3 other people, backwards.
Name all your family members, their ages, and one of their favourite activities.
Read something backwards, letter-by-letter. Practice for at least a few minutes.
Think of an object and “draw” it in your mind, or in the air with your finger. Try drawing your home, a vehicle, or an animal.
I hope you find at least one of these exercises helpful. With practice, they will become more effective at grounding, and calming your mind. Different ones may work better in different seasons of life. There are also many YouTube channels and apps that can provide guided audio meditations. One such channel is Therapy in a Nutshell, who has a playlist of Grounding Techniques for Anxiety. If you are feeling overwhelmed, I encourage you to listen/watch a few of her techniques, and use ones that help you.
Contact me today for a free consultation. During the pandemic crisis, all sessions will be conducted virtually. Virtual appointments are 100% confidential, with 24/7 technical support. Software is simple to install and can be used through any computer, laptop or smartphone (iOS/android)