With the recent spread of the new coronavirus strain (COVID-19), the severe containment measures adopted in Italy and the constant media coverage of the topic, it is very easy to fall prey to anxiety. It is perfectly normal to feel apprehension in the face of an epidemic of this severity; at the same time, however, you have no reason to panic, even more so if you are following the indications of the government and health institutions on how to protect yourself. Fortunately, there are several things you can do to regain some peace of mind.
Steps
Method 1 of 3: Staying Goals
Step 1. Get information from reliable sources
You've probably heard quite a few stories about the coronavirus, some of which may be inaccurate or out of date. In addition, several myths have been spread in social media. To make sure you get accurate and reliable information, refer to official sources such as the World Health Organization or the Ministry of Health.
- The Ministry of Health website reports all the updates on the coronavirus.
- You can find more information on the EpiCentro website, the portal of the Istituto Superiore di Sanità dedicated to epidemiology, and on that of the Civil Protection.
Step 2. Don't check the news more than once or twice a day
While it's important to stay informed, constantly reading or watching updates can get overwhelming. Instead, set a specific time to check for the latest news, so you don't have to think about the virus all day. Do not read articles or watch news outside these hours and avoid social media if you notice that they are full of content on the subject.
For example, you could watch the news in the morning and check for the latest updates in the evening
Step 3. Focus on the fact that most cases have mild symptoms and most people recover
Coronavirus news can undoubtedly be scary, so it's understandable to be afraid. However, keep in mind that 80% of those infected do not develop serious complications (some people do not even realize they are sick) and that most patients who become seriously ill recover, so try not to worry too much. Additionally, some areas have significantly fewer cases than others, so you may be at much less risk than you think.
- COVID-19 causes respiratory infection symptoms such as fever, cough, and shortness of breath, similar to those of a cold or flu.
- Coronavirus infections are rare in children, so you don't need to be particularly afraid of your children getting sick. As long as they practice the correct preventative measures, such as frequent and thorough hand washing, children are at low risk.
Advise:
most people are at low risk for complications, so try not to worry. The reason governments and the press encourage the public to stay home and take preventative measures is that the virus spreads easily and can be dangerous for high-risk categories, i.e. people over 65 and / or previous health problems. By taking the necessary steps to protect yourself, you can protect your friends and family as well.
Step 4. Share useful information with friends and family
You can help others feel more comfortable about the coronavirus outbreak by sharing any useful information you find. If you see a coronavirus update posted by a trusted publisher or government website, share the link on social media or email it to friends or family who are concerned about the virus.
- If you stay calm and stick to sharing factual information, you can set a good example for others and help prevent panic and anxiety from spreading.
- If you know someone who is spreading false information, correct them calmly, without being too critical or accusatory. Say something like, "I know a lot of people claim that 5G technology is somehow related to the coronavirus, but the WHO explains that the virus cannot travel through radio waves."
- Also provide links to support the information you give.
Advise:
the sites of the World Health Organization, the Ministry of Health and the Istituto Superiore di Sanità have pages aimed at countering misinformation regarding the COVID-19 epidemic by debunking the most common false myths. Consult them if you happen to read something that seems unreliable to you.
Method 2 of 3: Managing Emotions
Step 1. Talk about your feelings with loved ones
If you are still very scared of the coronavirus despite the precautions taken, it may be helpful to talk about your concerns. Talk to a friend or family member and let them know how you feel. You both may find that you feel better after talking about it!
- Avoid talking to anyone who is panicking or sharing inaccurate and sensationalistic content. Do this with someone who is calm and who helps you overcome your worries with a realistic and sensible approach.
- For example, you could turn to your father and say something like, "I can't stop worrying about this coronavirus thing. Do you have time to talk about it?"
Step 2. Relax with anti-stress activities
They can help you calm down, better control your emotions, and take your mind off your fears. When you feel anxious about the coronavirus, try doing something that calms you down and gives you a sense of peace, such as:
- Meditate;
- Do yoga;
- Train yourself;
- Chat with friends and family
- Read a book or watch a funny program on TV
- Devote yourself to a hobby or art project.
Step 3. Write down what you feel
Putting your emotions on paper can help you understand them better and make them seem more manageable. Write down what you think about the coronavirus in a journal, notebook, or document on your computer. Don't make judgments about your thoughts or feelings - just write them down.
For example, you could write something like: "I keep thinking about that news I read this morning about the number of deaths caused by the coronavirus and I'm afraid that I or someone I care about might get seriously ill."
Step 4. Imagine the worst case scenario
It may seem counterintuitive, but, according to experts, pinpointing your worst fears can make them seem less threatening. Write the worst-case scenario that comes to your mind regarding the coronavirus, or describe it aloud by logging on to your phone. Then reread what you wrote or listen to the recording. Gradually you will realize that this scenario is much less likely than you think (and therefore less frightening).
For example, you might say something like, "I'm afraid my whole family will die from this virus."
Step 5. Talk to a therapist if anxiety is interfering with your daily life
If you can't get rid of the distress caused by the outbreak, it may help to see a mental health professional. He can teach you coping strategies to cope with your fears in a healthy way or even prescribe medications to reduce anxiety in general. Contact a therapist or ask your doctor to recommend someone. You may need additional help if:
- Your worries are starting to make it difficult for you to work, sleep, or interact with others;
- You have obsessive or intrusive thoughts about the coronavirus;
- You are concerned about symptoms you are experiencing that do not seem to be improving even though a doctor has assured you that it is not coronavirus.
Advise:
visit this page of the Ministry of Health to find out the numbers and psychological support services activated for the COVID-19 epidemic.
Method 3 of 3: Protect yourself from Infection
Step 1. Respect the social distancing rules
With this expression we mean the limitation of contacts with other people. From March 2020, according to the decrees promulgated by the Prime Minister, you must stay at home and go out only in case of need, to go shopping or go to work; you study and, if possible, work from home. The primary goal is to avoid gatherings in order to slow down the spread of the virus.
- Find ways to have fun at home, whether it's playing cards, watching a movie, experimenting in the kitchen, or doing an art project.
- Social distancing does not exclude any kind of socialization! Keep in touch with friends and family over the phone, on social media or via messaging apps.
Step 2. Wash your hands often with soap and warm water
One of the best ways to protect yourself from any contagious disease is to wash your hands. Do this every time you go to the bathroom or handle objects in public places and before touching food. Wash your hands for at least 20 seconds, using warm water and a mild soap; be sure to lather your palms, back and areas between your fingers thoroughly.
- When you're done washing your hands, dry them with a clean, dry towel or paper towel.
- Use an alcohol-based hand sanitizer if you don't have soap and water available. Carry it with you in your bag or pocket.
Attention:
some argue that hot-air hand dryers can kill the coronavirus, but that's not true. You can very well use them after washing your hands, but be aware that by themselves they are unable to protect you from any viruses.
Step 3. Keep your hands away from your eyes, nose and mouth
Many viruses, including COVID-19, enter the body through the mucous membranes of the eyes, nose and mouth. Do not touch your face, except when you need to wash it or apply skin care products (if so, always wash your hands with soap and water first).
If you need to touch your face and don't have access to soap and water, use an alcohol-based hand sanitizer
Step 4. Maintain a distance of at least one meter from other people, especially if they are obviously ill
If you have to leave the house, for example to go to the supermarket, be sure to keep your distance from others, particularly if someone close to you is coughing, sneezing or looking very congested. Try to stay at least three feet away from the person at all times to reduce the likelihood of inhaling infected saliva droplets if they cough or sneeze near you.
- Don't assume someone has coronavirus, especially if there are few cases in your area. People you see coughing or sneezing are likely to simply have an allergy, a cold or the flu. However, it is always best to stay away from those who seem unwell.
- Always wash your hands thoroughly after interacting with a sick person.
Step 5. Get plenty of sleep and eat right to keep your immune system strong
Taking care of your overall health can reduce your chances of getting sick. Strengthen your immune defenses by eating balanced and nutritious meals, with lots of fruits, vegetables, whole grains and sources of healthy fats (such as fish, vegetable oils and nuts). Make sure you get 7-9 hours of sleep a night if you are an adult, or 8-10 hours if you are a teenager.
Exercise can also boost the immune system. Try to get at least 30 minutes of moderate-intensity physical activity a day, whether it's doing aerobics or working in the garden
Step 6. Call your doctor if you have a fever, cough, or breathlessness
These are the most common symptoms of COVID-19, although other respiratory symptoms may also occur. Contact your doctor or regional toll-free number immediately to report your symptoms and if you have come into contact with a potentially infected person. You will be told what to do and if you should take the test. In the meantime, stay home so as not to risk infecting others.
- If you have these symptoms, don't panic; it is not said that you have contracted the coronavirus. Healthcare professionals will be able to provide you with the most up-to-date information and advise you in the best possible way.
- If you are sick, protect others by staying indoors as much as possible, washing your hands often and covering your nose and mouth with a tissue or the crook of your elbow when you cough or sneeze.
Attention:
do not go to the doctor's office or hospital without calling first; if they suspect you may have contracted COVID-19, you will be isolated to prevent the spread of the virus.
Expert Advice
Keep these tips in mind to stay calm during the coronavirus outbreak:
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Take breaks from the media.
Try not to spend too much time filling your head with coronavirus-related news from the news, social networks or other media. The daily time taken to absorb this information varies from person to person, but in general the less the better.
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Treat yourself to moments of relaxation.
Everyone has their own ways to relax. For some, meditation, yoga, or exercise works, for others writing in a journal or taking a hot bath. Still others may feel better simply by talking to a friend on the phone or via chat.
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Write reminders.
Try placing post-it notes in prominent places around the house, with notes such as "Did you exercise today?" or "Have you called friends yet?". This will remind yourself to focus on the things that make you feel better.
