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A psychologist has shared four simple tricks to ease stress and uncertainty amid the uncharted territory of the coronavirus pandemic, helping you to relax and stay positive through undeniably daunting days.
Sydney practitioner Lorraine Corne specialises in treating anxiety and depression, mental health conditions which are already being exacerbated by the intensifying COVID-19 crisis as job losses soar and financial markets hurtle into free fall.
Ms Corne said perspective is the greatest antidote to panic, and urged people who are overwhelmed by a sense of impending doom or spiralling thoughts to repeat the mantra: ‘This too shall pass’.
In the midst of hand washing, social distancing and self-isolation, it’s easy to succumb to fear, but Ms Corne said there are plenty of reasons to be hopeful – reasons you can centre yourself with by following these four easy steps.
While it’s only natural to feel overwhelmed by the current situation, Ms Corne says it’s crucial to put the pandemic into perspective and remember that Australians, along with the rest of the world, are in this together.
Sydney psychologist Lorraine Corne says perspective is the greatest antidote to panic and spiralling thoughts
‘During these difficult times, most people will feel overwhelmed by anxiety, worry and stress,’ she said.
‘But if we change the way we react to difficult situations, we can control the part of the brain that produces this panicked ‘Oh My God’ thinking.’
Ms Corne encouraged people to remember that the vast majority of Australians have not been diagnosed with COVID-19.
By following official scientific advice and practicing vigilant hand washing, social distancing and self-isolation, if required, the chances of catching or infecting others with the disease are very low.
SUPPORT YOUR VULNERABLE LOVED ONES
While there’s no question that these are challenging times for people of all ages and backgrounds, Ms Corne warns those who live with mental health issues like obsessive compulsive disorder will find things particularly tough.
‘People who suffer with any kind of anxiety disorder will be highly impacted by news and instructions on how to keep safe and healthy,’ she said.
Anyone living with a friend or family member who falls into this category can help alleviate their distress by including them in plans for the coming months and inviting them to contribute ideas to shaping the household’s new normal.
IDENTIFY THE SOURCE OF ANXIETY
Anxiety thrives in times of crisis because it feeds on uncertainty and a lack of information, making clear and correct information the best weapon.
Knowing the facts of what’s happening in the world around you helps to halt spiralling worries and unfounded fears by grounding your thoughts in clear, concise information.
But with scaremongering running rife on social media, where ‘fake news’ and misinformation is rampant, Ms Corne urged people to limit consumption to legitimate news sources and reliable publications.
‘There are still lots of unknowns, but we can see that there is an end in sight, and this too will pass, just like SARS, the global financial crash, wars and other aspects of human life that are not all comfortable and rosy to live with,’ she said.
‘Next year we will look back and the majority of Aussies will feel joyous at having made it through these difficulties, unaffected by illness or death caused by COVID-19.’
FIND A HOBBY THAT OCCUPIES YOUR MIND
Creativity and distraction will help to keep you grounded and rational as the pandemic unfolds, which means finding a hobby that occupies your mind and brings you happiness is crucial to staying positive over the coming weeks and months.
Going for a walk and getting out in the fresh air, ideally near the ocean or trees, will increase the production of dopamine – the ‘feel good’ chemical – in the brain.
Any form of high intensity exercise, even it it’s only for 10 to 15 minutes, will reduce anxiety and allow you think clearer. Ms Corne recommended going for short runs during your lunch break or riding a bike, either indoors or outdoors.
Anxiety has trouble holding on when you’re getting your blood flowing,’ she said.
Listening to music or playing an instrument if you have one are other great ways to quiet the mind and provide an escape from frightening headlines and somber soundbites.
‘It doesn’t matter if it’s a head banger or a calming song – the key is to transport yourself to a place in your head where you feel safe and happy,’ Ms Corne said.
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