Covid 19 is back! Yes, after creating mayhem in the world from 2019-2022, the virus is seeing a gradual return to Asia with Singapore and Hong Kong recording the maximum number of cases in the last few weeks. At home, India has seen a recent rise in Covid-19 cases, with new variants NB.1.8.1 and LF.7 detected in several states including Kerala, Tamil Nadu, Maharashtra, and Gujarat.While the disease is still endemic, and (for now) poses no immediate threat according to the government, what is this new variant, and is it making you anxious? Let's find a solution...
Why Covid Anxiety Happens
Covid-related anxiety can stem from fear of getting sick again, concern about loved ones, or uncertainty about the future. For people who had Covid before, anxiety may also be linked to lingering symptoms or “long Covid,” which can include mental health effects like anxiety and depression. The constant news updates and changing information can also increase worry and stress.
Signs of Covid-Related Anxiety
You might be experiencing Covid-related anxiety if you notice:
Constant worry about catching the virus again
Difficulty sleeping or concentrating
Feeling restless or on edge
Physical symptoms like a fast heartbeat or stomach upset
Avoiding social activities or places out of fear
Panic attacks or sudden feelings of intense fear
If these feelings interfere with your daily life, it’s important to take steps to manage them.
How to Manage Covid Anxiety
Limit News and Social Media Exposure
While staying informed is important, too much news about Covid can increase anxiety. Choose reliable sources and limit yourself to checking updates once or twice a day. Avoid sensational or alarmist stories. Taking breaks from social media and news helps reduce stress.
Focus on What You Can Control
Instead of worrying about what might happen, focus on actions you can take to stay safe:
Follow recommended hygiene practices like handwashing
Wear masks in crowded or high-risk places
Keep your vaccinations and boosters up to date
Maintaining physical distance when necessary
Focusing on these steps helps you feel more in control and less anxious.
Maintain Healthy Routines
Keeping a daily routine supports mental health. This includes:
Regular exercise, such as walking or yoga, which helps reduce anxiety
Eating balanced meals and staying hydrated
Getting enough sleep each night
Setting aside time for relaxation and hobbies
Routines provide structure and a sense of normalcy during uncertain times.
Practice Mindfulness and Relaxation Techniques
Mindfulness exercises, deep breathing, and meditation can help calm your mind and reduce anxious thoughts. Try to stay present and focus on your breathing or your immediate surroundings when anxiety rises.
Talk About Your Feelings
Share your worries with trusted friends or family members. Talking about your anxiety can lighten the burden and help you feel supported. If you feel overwhelmed, consider reaching out to a mental health professional who can offer therapy or counseling.
Be Kind to Yourself
Remember that anxiety is a normal response to stress and uncertainty. Don’t judge yourself for feeling anxious. Practice self-compassion and allow yourself to take breaks from worrying.
Why Covid Anxiety Happens
Covid-related anxiety can stem from fear of getting sick again, concern about loved ones, or uncertainty about the future. For people who had Covid before, anxiety may also be linked to lingering symptoms or “long Covid,” which can include mental health effects like anxiety and depression. The constant news updates and changing information can also increase worry and stress.
Signs of Covid-Related Anxiety
You might be experiencing Covid-related anxiety if you notice:
Constant worry about catching the virus again
Difficulty sleeping or concentrating
Feeling restless or on edge
Physical symptoms like a fast heartbeat or stomach upset
Avoiding social activities or places out of fear
Panic attacks or sudden feelings of intense fear
If these feelings interfere with your daily life, it’s important to take steps to manage them.
How to Manage Covid Anxiety
Limit News and Social Media Exposure
While staying informed is important, too much news about Covid can increase anxiety. Choose reliable sources and limit yourself to checking updates once or twice a day. Avoid sensational or alarmist stories. Taking breaks from social media and news helps reduce stress.
Focus on What You Can Control
Instead of worrying about what might happen, focus on actions you can take to stay safe:
Follow recommended hygiene practices like handwashing
Wear masks in crowded or high-risk places
Keep your vaccinations and boosters up to date
Maintaining physical distance when necessary
Focusing on these steps helps you feel more in control and less anxious.
Maintain Healthy Routines
Keeping a daily routine supports mental health. This includes:
Regular exercise, such as walking or yoga, which helps reduce anxiety
Eating balanced meals and staying hydrated
Getting enough sleep each night
Setting aside time for relaxation and hobbies
Routines provide structure and a sense of normalcy during uncertain times.
Practice Mindfulness and Relaxation Techniques
Mindfulness exercises, deep breathing, and meditation can help calm your mind and reduce anxious thoughts. Try to stay present and focus on your breathing or your immediate surroundings when anxiety rises.
Talk About Your Feelings
Share your worries with trusted friends or family members. Talking about your anxiety can lighten the burden and help you feel supported. If you feel overwhelmed, consider reaching out to a mental health professional who can offer therapy or counseling.
Be Kind to Yourself
Remember that anxiety is a normal response to stress and uncertainty. Don’t judge yourself for feeling anxious. Practice self-compassion and allow yourself to take breaks from worrying.
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