Managing COVID-19 Anxiety: Practical Strategies for Mental Well-being During a Pandemic

Dr. Tracey Marks, a psychiatrist, addresses the widespread anxiety and panic stemming from the COVID-19 pandemic, identifying two primary fears: contracting the virus or infecting vulnerable individuals, and financial loss, with the latter often posing a greater personal threat. She also highlights the significant psychological impact of social distancing, leading to feelings of loneliness, boredom, and isolation, exacerbated by excessive news consumption that can intensify anxiety.

The podcast delves into Dr. Marks' personal experience with anxiety during a grocery store visit, where she experienced physical symptoms like chest tightening and shallow breathing, demonstrating how even intellectually understanding the virus's transmission doesn't prevent knee-jerk anxious reactions. This anecdote serves to normalize the experience of pandemic-related anxiety, emphasizing that such fears affect everyone, including medical professionals, and can manifest physically.

To combat these anxieties, Dr. Marks offers five practical strategies. First, she advises accepting what cannot be controlled and focusing on controllable actions, such as diligent handwashing and avoiding face-touching. Second, she encourages creative virtual socialization through platforms like social media, group chats, and online hangouts to counteract isolation. Third, maintaining a structured daily routine, including getting dressed and setting clear work-life boundaries, is crucial for mental well-being, especially for those working from home or unemployed. Fourth, she recommends limiting news consumption to specific times to stay informed without being overwhelmed by constant updates and death tolls. Finally, she suggests spending time outdoors in fresh air and sunlight, if accessible, as a calming activity that distracts from hyper-focusing on bodily sensations.

These recommendations collectively aim to foster a sense of agency, connection, and routine during an uncertain time, promoting mental resilience. Dr. Marks underscores the importance of forward-thinking and preparing for life after the pandemic, reinforcing the message that "this will pass." The advice also implicitly touches on cognitive reframing and behavioral activation, encouraging listeners to break cycles of health anxiety by engaging in calming activities and managing information intake, ultimately supporting overall mental hygiene during a global crisis.

I've seen two kinds of fears. The fear of getting sick or making someone vulnerable sick, and the fear of financial loss.

Another huge impact that I've seen from the social distancing is people feeling lonely, bored, and isolated.

If you keep the news on for hours at a time, it can really ramp up your anxiety to hear non-stop information on the rising death toll.

Intellectually, I know this, but that was still my knee-jerk thought.

There's a lot that we can't control, so you have to accept that. So, you focus on the things that you can control.

Find creative ways to connect with people. I think social media is going to play a big part in this, and maybe you could do a group live stream or group chat or online hangout with friends and family.

You may even want to go to a separate room to do your work so that you don't turn your personal space, like your bedroom, into a work space.

We have to strike a balance between keeping updated and keeping informed about what's actually going on and being overloaded with death counts.

Getting closer to nature is calming and can help distract you from focusing on every body sensation and worrying if every tickle in your chest was the virus implanting itself.

This will pass. So, prepare yourself for what you can do with yourself once it passes.