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URMC / Employee Assistance Program / News & Events / UR Medicine EAP Blog / March 2020 / Managing Anxiety Related to COVID-19

Managing Anxiety Related to COVID-19

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.

Stay Connected

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.

Deep Breathing

There are lots of ways to do this! One easy strategy:

  1. Breathe in for 4 seconds.
  2. Hold for 4 seconds.
  3. Breathe out for 4 seconds.
  4. 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.

Keith Stein | 3/23/2020

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