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Home » Exercise Programs » Expert advice on coping with coronavirus anxiety at home – 9Coach

The coronavirus pandemic is the first time we have lived through a global crisis of this kind and at this scale. Feelings of anxiety understandably through the roof.

With Australia in Stage 2 of lock down, most of us are working from home and self-isolating from others, only leaving our homes when it is absolutely necessary. Most schools are closed leaving children feeling rattled.

To make matters worse, some of us have lost our jobs or are trying to live on a reduced income.

Psychologist Sandy Rea has been doing her best to alleviate some of this anxiety, advising the public of ways to care for themselves and their loved ones as we navigate fear and uncertainty.

"Many are reporting increased levels of anxiety which the otherwise would not have experienced," she tells 9Honey. "Associated with anxiety is fear... fear of the unknown, the implications of COVID-19, how long this will last, consequences financially, emotionally and being isolated. All these have become our new 'normal'."

Rea says 'anticipatory anxiety' is particularly difficult to deal with as it is based on the realisation we have "absolutely no control over the future" which can lead to "inviting concerns into the present which may or may not ever eventuate".

She says while this is manageable to a degree, it's when "catastrophising behaviours" begin that psychological intervention is needed.

"These include 'herd behaviours' like buying toilet paper when coronavirus doesn't give you gastro, irrational beliefs about how the world may end and irrational links to other deadly diseases.

"In my lifetime and many others, this is the first time where we have experienced the true impact of a pandemic i.e. where our communities are directly affected (and not just something your read about in the paper)," she says. "Every media outlet has information, 'breaking news' and updates on deaths and the spread of the disease and this contributes to the escalation of anxiety."

She says while COVID-19 will worsen anxiety in those who already suffer from it, it will also cause some to develop it.

RELATED: Coronavirus: Expert warns about 'impossible' progress without moving to stage three, 'complete lockdown'

"Some will develop a misinterpretation of minor or normal body sensations as serious disease symptoms and this is very disabling for them and they feel extreme distress about real or imagined symptoms," she says.

Rea advises that during this time that we are confined mostly to our homes with our loved ones, it's important to lean on some "go-to" mentally healthy behaviours including "good sleep, good food and good exercise".

"Each of these can be achieved at home," she says.

Rea says it's important to stick to your normal schedule.

"Do not binge-watch until 3am and then sleep until 1pm," she says. "Practice good eating habits and establish school lunch boxes for children as though they were attending school to stop them grazing throughout the day."

"In Victoria, for example, the Premier has said non-infected people can go for walks and bike rides, adhering to the 1.5 metre social distancing rule," she says.

She also recommends Australians access online exercise programs and apps.

"Follow one of these," she says. "It requires self-discipline. If you have a pet go outside and play for a while or take it for a walk. Pick up the phone and talk. Use family apps and Skype.

"Consider how you can help others and step outside of yourself," she says.

In the event the crisis worsens and Stage 3 lock down comes into play, Rea says it is "critical" to remember that life is about coping with change, "being flexible" and "adaptive".

"These are critical skills we need to instil in our children," she says. "When there are 'hiccups' during our week, we manage these through developing 'coping behaviours'. The opposite to these are developing 'acopic' behaviours - catastrophising, anticipatory anxiety, panic buying - which is poor role-modelling for our children"

Rea says building resilience in our children during this trying time will serve them in the future.

"Emotions often impair our perceptions of risks when in highly emotional states we interpret things in a threatening way this decreases our ability to self-soothe," she says. "So follow the protocol and advice. This should give comfort"

And she suggests making the most of your time at home and with your kids.

"Change the narrative from threatening to opportunity," she says. "For parents who normally work, here is a great time to share some time with my children.

"My mantra is 'BE COMPLIANT NOT DEFIANT!!'"

Sandy Rea will be hosting a free 'webinar' on April 1 about coping with coronavirus stress and anxiety at 11am AEST.

Read the original:
Expert advice on coping with coronavirus anxiety at home - 9Coach

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Home » Exercise Programs » Expert advice on coping with coronavirus anxiety at home – 9Coach