Search or browse
By Livia Gamble
As the coronavirus continues to spread, it’s normal for feelings of fear, anxiety and uncertainty to increase.
If you’re experiencing any of these, know that you aren’t alone. Reach out to friends and family if things begin to feel too much for you and remember there are services available to help (many GPs are starting to do online consults too).
To help you get on top of all of those big feelings that might be appearing, we’ve gathered some tips that we hope might help you and your family.
Read more: Coronavirus and pregnancy | Preparing for coronavirus with a baby | Coronavirus and young children: what we know so far
This is really hard, we know! Beyond Blue says on their website that while it’s completely normal to be feeling this way, try and remember that “medical, scientific and public health experts around the world are working hard to contain the virus, treat those affected and develop a vaccine as quickly as possible.”
Negative information and rumours playing on repeat, whether that’s via the news, your social media accounts or verbally through friends and family, can heighten feelings of anxiety. If possible, try and limit your time online, or limit your coronavirus updates to credible sources of information, like government websites. Or you can call the Coronavirus Health Information Hotline on 1800 020 080 if you have any concerns.
An article published on the Harvard Medical School blog says moving your body helps to reduce anxiety in a few ways. Moving gives you a break from thinking about whatever is making you anxious, decreases muscle tension and gets your heart rate up, which changes your “brain chemistry, increasing the availability of important anti-anxiety neurochemicals.”
There are lots of free videos available online to help keep you active. For a gentle approach, yoga is said to have a calming effect on the stress response.
Rach from The Groove Spot said in a recent Facebook post, “If you are well enough to move, then MOVE! Downward dog, seated twists, planks, exalted warrior, shoulder stand, wheel, in all of the directions.”
Things feel crazy and uncertain right now. I'm not sure about you, but I have definitely been fluctuating between…
Posted by The Groove Spot on Sunday, 15 March 2020
It sounds so simple, but when was the last time you stopped and took a big, deep breath? (Do it now!) Pip Lincolne, the author of When Life’s Not Peachy, recently shared on Instagram four things you can do “during these wobbly times”, one of which was to take three deep breaths.
“Take 3 big breaths whenever you can,” she writes. “Give your system what it needs and pause for a minute, when possible.” Read the rest of her very helpful post below.
This is a simple but effective way to bring yourself back to the present using all of your senses. First, count five things you can see, then four things you can hear, three things you can feel, two things you can smell and one thing you can taste.
The Mayo Clinic says this exercise can help “shift your focus to your surroundings in the present moment and away from what is causing you to feel anxious. It can help interrupt unhealthy thought patterns.”
Take a moment and think about what you actually find relaxing. There’s no point in going for a long run if you hate running. Find things that give you joy and your mind time to relax, and then do more of that.
While it’s not for everyone, meditation can help to regulate emotions and keep you in the present, so it’s definitely worth a try.
A selection of free guided meditations can be found on the Calm website. They include mantras like, “May I be happy, may I be safe, may my heart feel peace,” which you can say to yourself as many times as you need.
Not worrying about coronavirus is easier said than done. But playing everything that could happen over in your head can easily consume your day. Beyond Blue says setting aside time for worry as a way to manage stress and anxiety could help. “Even 10 minutes each evening to write them down or go over them in your head can help stop your worries from taking over at other times,” they write on their website.
An article published in Forbes says, “A leading gratitude researcher conducted multiple studies on the link between gratitude and well-being. His research confirms that gratitude effectively increases happiness and reduces depression.”
It’s easy to practice gratitude – just grab a pen and paper and jot down what you are grateful for today.
While social distancing inevitably means spending more time indoors, don’t forget to seek out some natural light during the day. That could be from your balcony, yard or through a window. Doing so can make you happier, healthier and calmer. Get that all important vitamin D.
And most importantly, remember: we’re all in this together!
If you or anyone you know is struggling during this time, phone your GP to work out a plan for getting the support you need.
Beyond Blue has fact sheets about anxiety and offers other practical advice and resources at beyondblue.org.au. The Beyond Blue Support Service provides short term counselling and referrals by phone and webchat on 1300 22 4636.
Have an opinion about the pregnancy or baby products you’ve tried? Of course you do! Join our community and earn rewards by reviewing baby products from home. By reviewing products you’ve tried and tested, you’ll earn points that can be exchanged for vouchers at Coles, Target and Kmart! Sign up here and start sharing your reviews.
Review baby products to earn Coles, Kmart and Target gift cards. It's so easy!
