Manage Anxiety & Stress in light of the outbreak Covid-19(Coronavirus Disease 2019)
Manage Anxiety & Stress
Resource from Centers for Disease Control and Prevention
The outbreak of
coronavirus disease 2019 (COVID-19) may be stressful for people. Fear and
anxiety about a disease can be overwhelming and cause strong emotions in adults
and children. Coping with stress will make you, the people you care about, and
your community stronger.
Everyone reacts
differently to stressful situations. How you respond to the outbreak can depend on your
background, the things that make you different from other people, and the
community you live in.
- Older people and people with
chronic diseases who are at higher risk for COVID-19
- Children and teens
- People who are helping with the
response to COVID-19, like doctors and other health care providers, or
first responders
- People who have mental health
conditions including problems with substance use
Stress during an
infectious disease outbreak can include:
- Fear and worry about your own
health and the health of your loved ones
- Changes in sleep or eating
patterns
- Difficulty sleeping or
concentrating
- Worsening of chronic health
problems
- Increased use of alcohol, tobacco, or other drugs
Things you can do to
support yourself:
- Take breaks from watching,
reading, or listening to news stories, including social media. Hearing
about the pandemic repeatedly can be upsetting.
- Take care of your body. Take
deep breaths, stretch, or meditate. Try to eat healthy, well-balanced
meals, exercise regularly, get plenty of sleep, and avoid alcohol and
drugs.
- Make time to unwind. Try to do
some other activities you enjoy.
- Connect with others. Talk with
people you trust about your concerns and how you are feeling.
For parents
Children and teens
react, in part, on what they see from the adults around them. When parents and
caregivers deal with the COVID-19 calmly and confidently, they can provide the
best support for their children. Parents can be more reassuring to others
around them, especially children, if they are better prepared.
Not all children and
teens respond to stress in the same way. Some common changes to watch for
include:
- Excessive crying or irritation
in younger children
- Returning to behaviors they
have outgrown (for example, toileting accidents or bedwetting)
- Excessive worry or sadness
- Unhealthy eating or sleeping
habits
- Irritability and “acting out”
behaviors in teens
- Poor school performance or
avoiding school
- Difficulty with attention and
concentration
- Avoidance of activities enjoyed
in the past
- Unexplained headaches or body
pain
- Use of alcohol, tobacco, or other drugs
There are many things
you can do to support your child
- Take time to talk with your
child or teen about the COVID-19 outbreak. Answer questions and share facts about COVID-19 in a way
that your child or teen can understand.
- Reassure your child or teen
that they are safe. Let them know it is ok if they feel upset. Share with
them how you deal with your own stress so that they can learn how to cope
from you.
- Limit your family’s exposure to
news coverage of the event, including social media. Children may
misinterpret what they hear and can be frightened about something they do
not understand.
- Try to keep up with regular
routines. If schools are closed, create a schedule for learning activities
and relaxing or fun activities.
- Be a role model. Take
breaks, get plenty of sleep, exercise, and eat well. Connect with your
friends and family members.
For responders
Responding to COVID-19
can take an emotional toll on you. There are things you can do to reduce
secondary traumatic stress (STS) reactions:
- Acknowledge that STS can impact
anyone helping families after a traumatic event.
- Learn the symptoms including
physical (fatigue, illness) and mental (fear, withdrawal, guilt).
- Allow time for you and your family
to recover from responding to the pandemic.
- Create a menu of personal
self-care activities that you enjoy, such as spending time with friends
and family, exercising, or reading a book.
- Take a break from media
coverage of COVID-19.
- Ask for help if you feel
overwhelmed or concerned that COVID-19 is affecting your ability to care
for your family and patients as you did before the outbreak.
For people who have been released from
quarantine
Being separated from
others if a healthcare provider thinks you may have been exposed to COVID-19
can be stressful, even if you do not get sick. Everyone feels differently after
coming out of quarantine. Some feelings include:
- Mixed emotions, including
relief after quarantine
- Fear and worry about your own
health and the health of your loved ones
- Stress from the experience of
monitoring yourself or being monitored by others for signs and symptoms of
COVID-19
- Sadness, anger, or frustration
because friends or loved ones have unfounded fears of contracting the
disease from contact with you, even though you have been determined not to
be contagious
- Guilt about not being able to
perform normal work or parenting duties during quarantine
- Other emotional or mental
health changes
Children may also feel
upset or have other strong emotions if they, or someone they know, has been
released from quarantine. You can help your child cope.
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