The outbreak of coronavirus disease 2019 (COVID-19) may be stressful for many individuals. Fear and anxiety about a disease can be overwhelming and cause strong emotions in adults and children. While some people have lived with anxiety for most of their lives, many others are experiencing it for the first time now that we are in the midst of the novel coronavirus pandemic. It is a frightening time. The lockdown associated with COVID-19 can adversely affect our mental health. For many people, the uncertainty surrounding coronavirus is the hardest thing to handle. We do not know how exactly we will be impacted or how bad things might get. There are many things you can do — even in the face of this unique crisis — to manage your anxiety and fears.
Anxiety
Most of us are aware of the phrase ‘a little anxiety is good for you”. Not all anxiety is harmful to us. Anxiety can be motivating: It drives you to meet a deadline, helps you react to daily risks such as cycling in traffic, or spurs you to improve your health. When anxiety disrupts your life, it is time to get help. Unlike stress, which is triggered by something external, anxiety is worry that does not disappear even when stressors are gone. It overtakes our thoughts and causes us to dwell on things that may never come to pass. The trick is learning how to use anxiety to your advantage and not let it rule your life.
Can anxiety cause physical symptoms?
Many of us might have physical symptoms associated with anxiety and do not know it. Common anxiety-induced symptoms include the following: sweating; shaking; dizziness; a fast heartbeat; migraines; a headache that feels like a tight band is around your head; backp; shoulder; or upper neck pain, feeling edgy, or not sleeping.
Anxiety as part of a disorder
Anxiety that starts to interfere with your life may be diagnosed as a symptom of one of the various types of anxiety disorders. These may develop from a complex set of risk factors including genetics, brain chemistry, and life events. One of the most common such disorders is generalized anxiety disorder (GAD), a persistent feeling that something bad is going to happen, even if the expectation is unrealistic or unjustified. It is like having a “worry track” constantly playing in the background of your mind. Other common anxiety disorders include specific phobias (such as fear of flying or of heights), panic disorder, and social anxiety disorder (fear of being judged negatively in social situations). If you think you have any of these disorders or know someone who might have one of these disorders seek professional help.
Decreasing the spread of COVID-19
The COVID-19 pandemic continues to affect many individuals and all of us must continue to take measures to decrease its spread. Many of us get anxious and worry about the high incidence of COVID-19 in many parts of the world. Please do not focus on things you have no control over but focus on things you have some influence over. All of us can take steps to reduce our own personal risk, (and the risk will unknowingly spread it to others, by:
• washing your hands frequently (for at least 20 seconds) with soap and water or a hand sanitizer that contains at least 60% alcohol.
• avoiding touching your face (particularly your eyes, nose, and mouth).
• staying home as much as possible, even if you do not feel sick.
• avoiding crowds and gatherings of 10 or more people.
• avoiding all non-essential shopping and travel.
• keeping 6 feet of distance between yourself and others when out.
• getting plenty of sleep, which helps support your immune system.
• following all recommendations from the local health authorities.
Evidence shows that many people with coronavirus — particularly young, seemingly healthy people — do not have symptoms but can still spread the virus. That is why the biggest thing that most people can do right now, to make a positive difference, is to practice social distancing. Social distancing comes with its own risks. Humans are social animals. We are hardwired for connection. Isolation and loneliness can exacerbate anxiety and depression, and even impact our physical health. That is why it is important to stay connected as best we can and reach out for support when we need it, even as we cut back on in-person socializing.
• Make it a priority to stay in touch with friends and family.
• While in-person visits are limited, substitute video chatting if you are able. Face-to-face contact is like a “vitamin” for your mental health, reducing your risk of depression and helping ease stress and anxiety.
• Social media can be a powerful tool — not only for connecting with friends, family, and acquaintances — but for feeling connected in a greater sense to our communities, country, and the world.
• That said, be mindful of how social media is making you feel. Do not hesitate to mute keywords or people who are exacerbating your anxiety. And log off if it is making you feel worse.
• Do not let coronavirus dominate every conversation. It is important to take breaks from stressful thoughts about the pandemic to simply enjoy each other’s company — to laugh, share stories, and focus on other things going on in our lives.
What else can we do?
It is very important that we all stay informed about COVID-19 but we should not be obsessively checking the news and glued to the TV or radio all day. We should also stick to trustworthy sources such as the World Health Organization, or the Ministry of Health here in Anguilla. There is a lot of misinformation going around, as well as sensationalistic coverage that only feeds into fear. It is important to be discerning about what you read and watch. Constant monitoring of news and social media feeds can quickly turn compulsive and counterproductive — fueling anxiety rather than easing it. The limit is different for everyone, so pay attention to how you are feeling and adjust accordingly.
Be careful what you share. Do your best to verify information before passing it on.
Treatment for anxiety
It is generally felt that only a small number of individuals who have anxiety and need treatment receive such treatment. A common misconception is that if anxiety has been present for a long time it is untreatable, or unmanageable, but many effective therapies exist today. One of the most well-studied and effective ones is cognitive behavioral therapy (CBT) which teaches new ways of processing feelings and how to frame events more productively.
For some people, medications in conjunction with therapy are helpful. The most commonly prescribed anti-anxiety drugs are antidepressants.
Conclusion
The coronavirus (COVID-19) outbreak means that life is changing for all of us for a while. It may cause you to feel anxious, stressed, worried, sad, bored, lonely or frustrated. This deadly virus can result in many health complications including affecting our mental health. Many individuals are adversely affected by this virus but we must remember that everyone reacts differently. Individuals are encouraged to consult with their doctor or other health care professional if they need help.
Ask Your Dr is a health education column and is not a substitute for medical advice from your physician. The reader should consult his or her physician for specific information concerning specific medical conditions. While all reasonable efforts have been made to ensure that all information presented is accurate, as research and development in the medical field are ongoing, it is possible that new findings may supersede some data presented.
Dr Brett Hodge MB BS DGO MRCOG is an obstetrician/Gynaecologist and Family Doctor with over thirty-seven years in clinical practice. Dr Brett Hodge has a medical practice in The Johnson Building in The Valley (Tel: 264 497 5828).
