Managing Stress Associated with COVID-19 Virus Outbreak
Impact
Managing Stress Associated with the
COVID-19 Virus Outbreak Impact of the COVID-19 Outbreak on Individuals and
Communities
The COVID-19 (coronavirus) outbreak has the
potential to increase stress and anxiety, both because of the fear of catching
the virus and also because of uncertainty about how the outbreak will affect us
socially and economically.
There are practical steps you can take to
improve your wellbeing. Coping with the Stress of COVID-19 Dealing with stress
reactions caused by the COVID-19 virus outbreak can improve your health,
quality of life, and wellbeing. The following evidence-informed principles have
been shown to be related to better outcomes in many adverse situations (Hobfoll
et al., 2007). There are key actions within each element that might be
especially helpful for those affected by the COVID-19 outbreak (Reissman et al,
2006; Gonzales, 2003). It’s not necessary to have all elements in place but
implementing some of the following suggestions may help you deal with the
stress caused by the COVID-19 virus. Increase Sense of Safety Reduce anxiety
with healthy actions that make you feel safer. The Centers for Disease Control
and Prevention (CDC) and other experts suggest the following good hygiene
habits to limit the risk of infection:
• Wash hands frequently with soap and water
for at least 20 seconds or use an alcohol-based hand sanitizer.
• Cover your mouth and nose with a tissue
when you cough or sneeze.
• Properly dispose of used tissues.
• Cough or sneeze into your upper sleeve,
arm, or elbow if you don’t have a tissue.
• Clean your hands after coughing or
sneezing.
• Stay at home if you are sick.
• Avoid contact with those who are sick.
• Clean and disinfect objects or surfaces
that may have come into contact with germs.
• Make plans for what will happen if
someone in the home becomes ill or if quarantine or shelterin-place measures
are ordered.
Read more about prevention on the CDC
website. March 2020 www.ptsd.va.gov 1 National Center for PTSD Managing Stress
Associated with the COVID-19 Virus Outbreak Stay Connected
• Seek support from family, friends,
mentors, clergy, and those who are in similar circumstances.
• Be flexible and creative in accessing
support via phone, email, text messaging, and video calls.
• Talk to your supervisor about the
possibility of working from home temporarily. Cultivate Ways to be More Calm
• Realize that it is understandable to feel
anxious and worried about what may happen, especially when many aspects of life
are being affected.
• If you find that you are getting more
stressed by watching the news, reduce your exposure, particularly prior to
sleep.
• While circumstances may be stressful and
beyond your control, you can try to offset them with positive calming
activities. Practice slow, steady breathing and muscle relaxation, as well as
any other actions that are calming for you (yoga, exercise, music, keeping the
mind occupied).
• Preparing for a range of possible
scenarios and having adequate supplies should sheltering at home be necessary
can help you feel calmer. For instance, you can put together a kit with
supplies to last you and your family 3 – 5 days. Include supplies such as:
• Water and food, vitamins, fluids with electrolytes,
and food preparation items such as a manual can opener.
• Prescribed medical supplies or equipment,
such as glucose or blood pressure monitoring equipment; thermometer; medicines
for fever, such as acetaminophen or ibuprofen; anti-diarrheal medication.
• Hygiene supplies such as soap and water,
alcohol-based hand wash, soap, tissues, toilet paper, and disposable diapers if
necessary.
• General supplies such as a flashlight and
batteries, portable radio, and garbage bags. Read more about pandemic
preparedness on the CDC website. Improve Your Sense of Control and Ability to
Endure
• Accept circumstances that cannot be
changed and focus on what you can alter.
• Modify your definition of a “good day” to
meet the current reality of the situation.
• Problem-solve and set achievable goals
within the new circumstances in your life.
• Evaluate the absolute risk of contracting
the virus and recognize the benefits of accepting a certain level of risk in
order to maintain as much of your normal routine as possible.
• Those who have been faced with
life-threatening situations recommended the following strategies:
• Quickly recognize, acknowledge, and
accept the reality of the situation.
• Make a plan for dealing with feelings of
being overwhelmed or overly distressed. Preparation can make you feel more in
control if these feelings arise and help you move through them quickly.
• Combat unhelpful emotions by using
distraction or staying busy---both mentally and physically. March 2020
www.ptsd.va.gov 2 National Center for PTSD Managing Stress Associated with the
COVID-19 Virus Outbreak
• Avoid impulsive behavior.
• Get organized.
• Increase positive coping behaviors that
have worked in the past.
• Shift negative self-statements to
statements that allow you to function with less distress. Try changing “this is
a terrible time” to “this is a terrible time, but I can get through this.”
• Rather than getting discouraged, focus on
what you can accomplish or control.
• Seek out mentoring or information to
improve your ability to make decisions and take actions when necessary.
• Try to engage in the situation as a
challenge to be met, which can increase your ability to act both creatively and
decisively (Gonzales, 2003). Remain Hopeful
• Consider the stressful situation in a
broader context and keep a long-term perspective.
• Look for opportunities to practice being
more patient or kind with yourself, or to see the situation as an opportunity
to learn or build strengths.
• Celebrate successes, find things to be
grateful about, and take satisfaction in completing tasks, even small ones.
• Give yourself small breaks from the
stress of the situation by doing something you enjoy.
• Draw upon your spirituality, those who
inspire you, or your personal beliefs and values. Resources
• Tools to help with symptoms are
available—see Resources for Survivors and the Public Following Disaster and
Mass Violence on our website:
https://www.ptsd.va.gov/understand/types/resources_disaster_violence.asp
• If you need help right away call
1-800-273-8255 Press "1" if you are a Veteran. References Gonzales,
G. (2003). Deep survival. Who lives, who dies, and why. True stories of
miraculous endurance and sudden death. W.W. Norton & Company. New York.
Hobfoll, S. E., Watson, P. J., Bell, C. C., Bryant, R. A., Brymer, M. J.,
Friedman, M. J., et al. (2007). Five essential elements of immediate and
mid-term mass trauma intervention: Empirical evidence. Psychiatry, 70(4),
283-315. Reissman, D. B., Watson, P. J., Klomp, R. W., Tanielian, T. L., &
Prior, S. D. (2006).
Pandemic influenza preparedness: adaptive
responses to an evolving challenge. Journal of Homeland Security and Emergency
Management, 3(2). Whether stress or stress-related
disorders play an important role remains speculative. Even more important is
the question of whether any particular treatment of these stress-induced
psychological illnesses can prevent autoimmune disease. I look forward to a
clinical trial that examines this fascinating possibility.
Source: https://www.ptsd.va.gov/
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