I want to quickly check in and give you a different take on the coronavirus…
(Something almost nobody is talking about)
By now, the virus is “getting worse” by the day and spreading throughout the globe.
I have no idea what’s going to happen next. Almost nobody does.
But all this uncertainty can cause a lot of anxiety and panic…
And when you see empty grocery stores…
Schools shutting down…
People being advised to stay inside…
It’s hard not to feel like an epidemic is upon us.
So if you’re feeling worried about all this, here’s what you can do:
Stay with “What IS” (instead of “What IF”)
“What if” refers to fear about the future.
What if this gets worse?
What if I get the coronavirus?
What if I can’t pay my bills?
When you have here-and-now emotions about future events, you get anxious and fearful about something that may or may not happen.
And all this leads to binge eating or overeating…
We do it to soothe, find comfort, or distract us from what’s going on.
But it’s better to think about the “What is” instead.
It focuses on reality.
What is known and real.
When you are grounded in what’s actually happening, or what you know to be true, you are less likely to feel anxious, worried, or upset.
Ask yourself:
What do I know to be true in this moment?
And keep your mind focused on what is actually happening, not what might happen.
Now that we’ve shifted our thinking, what can we actually do in this situation?
1. Take necessary precautions: Self-quarantine as much as possible so you avoid spreading the virus to people who are vulnerable (some are more likely to catch the virus than others).
2. Be more hygienic than you’re normally are: Wash your hands frequently with warm water and soap for at least 20 seconds. Avoid touching your face (including your eyes, nose, and mouth). Use hand sanitizer if available, I’ve seen it sold out in many places.
3. Make a plan: It’s only helpful to think about what might happen in the future when you make a plan. Otherwise, you’re only causing unnecessary stress on yourself. If the world feels scary and unpredictable, having a specific plan gives a great sense of calmness and control.
4. Create a strategy for yourself and/or your family: Think about how you will get through the next few weeks. Which urgent care or hospital do you go to if somebody starts developing symptoms?
5. Stockpile: Fill up your fridge and pantry with enough food staples to last a few weeks. And make sure you have at least a 30-day supply of medications, pain relievers, cold medicines, and anything else you may need (soap, toilet paper, toothpaste, etc.).
Benjamin Franklin said: “By failing to prepare, you are preparing to fail.”Luckily the reverse is also true. By preparing ourselves, we will succeed.
6. Reach out to others: Nobody is immune from the impact of this virus. Both physically and mentally. If the current state of the world is making you worried, it’s never wrong to reach and for support and comfort. It’s an important part of dealing with anxiety in times of uncertainty. Don’t be afraid to call your loved ones and tell them you love them. It’ll make you feel better. I promise.
So those are a few steps you can take to better handle all the crazy stuff going on in the world right now.
I really hope this helps. Feel free to let me know by dropping a comment below.
Just remember – you’re never alone.
If you’d like extra support, whether it’s about the coronavirus, binge eating, body image issues, or anything else – feel free to connect with me and all the other strong people in our private community.
Here’s the link to the free Facebook group:
https://www.facebook.com/groups/drninainc/
We will get through these challenging times together.
Hugs,
Dr. Nina
