Strategies for Decreasing Anxiety
Many are feeling worry, stress and anxiety related to the novel coronavirus, COVID-19, including tension between work and personal demands.
Get the Facts
Find a credible source you can trust, such as the Centers for Disease Control and Prevention (CDC) and the New York State Department of Health (NYSDOH). You can also find up to date information on the University of Rochester Medical Center's Coronavirus (COVID-19) website.
Limit Your Exposure to the News
Set a reasonable time (e.g., 30 minutes, twice per day) and limit time to watch or read the news. Avoid exposure to news before bedtime.
While "social distancing," remain connected with others through your phone, video chats, texts, and social media.
Engage in Self-Care & Focus on Activities You Find Meaningful
Engage in healthy habits that decrease anxiety, such as spending time outdoors, reading, exercising, cooking, listening to music, creating art, watching a favorite show or movie, practicing relaxation techniques, and getting enough sleep.
There are lots of ways to do this! One easy strategy:
- Breathe in for 4 seconds.
- Hold for 4 seconds.
- Breathe out for 4 seconds.
- Wait 4 seconds. Repeat.
Focus on What You Can Control
Follow CDC recommendations for hand-washing and social distancing. Create a plan for what you will do if you are exposed or begin to feel sick.
Remember That Worry is Normal
During times of uncertainty, it is normal to feel fear, anxiety, anger, and helplessness.