Contents
The panic around the new epidemic has spread around the world faster than any virus. How to overcome anxiety and cope with fears? What measures to combat the disease should be opposed to destructive anxiety? John Grohol, a clinical psychologist, talks about this.
The new Chinese virus has made the whole world afraid. Fear breeds more fear. Both scary information and misinformation spread much faster than the disease itself.
A virus like this is really serious. However, panic in no way helps, but, on the contrary, makes it impossible to act reasonably. While the ability to think soberly makes it possible to protect yourself and loved ones from infection.
Psychologist, publicist and editor-in-chief of one of the major online psychological resources Dr. John Grohol offers a strategy to deal with unproductive anxiety. “As the coronavirus spreads, more and more people are worried, trying to understand how it can affect their lives,” he writes. “This is a serious matter – in China, entire cities are under quarantine, travel restrictions have been introduced around the world. In such a situation, anxiety is understandable.
Coronavirus can be fatal, but we should not forget that people with a weakened immune system are primarily at risk. So how do you deal with the fear and anxiety caused by the new virus?”
1. Don’t exaggerate the risk
If our brain perceives something as frightening and unknown, it exaggerates the degree of risk, creates a feeling that this will really happen to you. This is part of the biologically built-in fight-or-flight response.
Attention attracts big and terrible. What is familiar, but potentially dangerous, is given much less importance. We are afraid of sharks, but we drive every day, despite the fact that the chances of dying in a car accident are much higher.
Thus, the outbreak of a new virus seems more terrible than any other known. In addition, in search of «hot» news and new subscribers, social network users and many media overestimate the problem and its associated risks.
Coronavirus has provided a great opportunity for the media, because it is in their interest to scare you
The author cites statistics: this season alone, the common flu has caused 15 million illnesses and 140 hospitalizations. For comparison, according to RBC, as of March 6, 2020, about 98 people worldwide were infected with the coronavirus, with the vast majority in China.
According to Reuters, the death rate from coronavirus is about 3,4%. In other words, the flu is still much more common and therefore claims many more lives each year. Although the coronavirus may be more dangerous, it is not yet clear whether it will infect as many people as the flu.
2. Take adequate precautions
Like the flu, coronaviruses are spread through everyday contact, touching, coughing or sneezing. Therefore, you need:
- Stay at home and avoid going to work and public places if you feel unwell.
- Refrain from close contact with the patient and observe the rules of hygiene.
- Wash your hands regularly with hot water and soap for at least 20 seconds, especially after coming home from the street and before eating. Experts from the British Royal Pharmaceutical Society found that this time is enough to wash away bacteria and viruses.
- Carry a small bottle of hand sanitizer with you and use it regularly.
- Support the immune system by eating right, getting enough sleep and exercising.
3. Limit media consumption
Media become peddlers of… panic. “Read less news about the disease,” writes Dr. Grohol. Scientists are working day and night to better understand the virus and find ways to limit its impact. It’s worth trusting them. And if you want to get the latest information, you should turn to trusted official resources, and not gossip from social networks.
4. Use your experience of overcoming difficulties
Regardless of what has become a cause for concern, use proven methods to deal with it. Maybe your inner dialogue will help you. Maybe we can counter the fears with fact-based analytics. Or talk about anxiety with a friend, with a family member. Meditate.
“Whatever your healthy way to relieve stress and anxiety, try to use it when you feel that anxiety over the new virus overcomes you,” advises John Grahol.
It is important to remember that such outbreaks occur all over the world from time to time. And while they can be really scary, the real chances of getting infected are slim if common sense precautions are taken.