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| 10 Ways to Ease Your Coronavirus Anxiety | 10 Ways to Ease Your Coronavirus Anxiety |
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| “Life is one thing after another,” Dr. Harriet Lerner, a psychologist and author, said. “And just because the universe has already sent us one big stress, it doesn’t mean we won’t be hit with others.” | “Life is one thing after another,” Dr. Harriet Lerner, a psychologist and author, said. “And just because the universe has already sent us one big stress, it doesn’t mean we won’t be hit with others.” |
| Dr. Lerner has spent much of her career researching the effects of anxiety and fear on individuals, families and larger systems. She has also managed anxiety in her own life (documented in her best seller “The Dance of Fear”). That makes her the perfect person to help us tackle the rise in panic accompanying Covid-19, the disease caused by the novel coronavirus. | Dr. Lerner has spent much of her career researching the effects of anxiety and fear on individuals, families and larger systems. She has also managed anxiety in her own life (documented in her best seller “The Dance of Fear”). That makes her the perfect person to help us tackle the rise in panic accompanying Covid-19, the disease caused by the novel coronavirus. |
| The Covid-19 pandemic has infected more than 500,000 people globally, rattling financial markets, upending local economies and resulting in thousands of deaths worldwide, with numbers expected to climb. | The Covid-19 pandemic has infected more than 500,000 people globally, rattling financial markets, upending local economies and resulting in thousands of deaths worldwide, with numbers expected to climb. |
| It is easy to succumb to fear in the face of uncertainty and unpredictability, yet experts insist there is still room for a bit of optimism. A new study shows that often-milder cases, while prolific, are about half as infectious as confirmed ones. And a team of researchers from McMaster University and the University of Toronto have isolated the agent within the novel coronavirus that will help the world develop better diagnostic tools and, eventually, a vaccine. | It is easy to succumb to fear in the face of uncertainty and unpredictability, yet experts insist there is still room for a bit of optimism. A new study shows that often-milder cases, while prolific, are about half as infectious as confirmed ones. And a team of researchers from McMaster University and the University of Toronto have isolated the agent within the novel coronavirus that will help the world develop better diagnostic tools and, eventually, a vaccine. |
| There is time to change the course of Covid-19, but it is hard to remember this when we’re hand washing, stockpiling and practicing social distancing. Here are 10 ways Dr. Lerner suggests we can stay centered, refrain from succumbing to our worst fears and be better prepared for whatever our collective future holds. (Her responses have been edited for length and clarity.) | There is time to change the course of Covid-19, but it is hard to remember this when we’re hand washing, stockpiling and practicing social distancing. Here are 10 ways Dr. Lerner suggests we can stay centered, refrain from succumbing to our worst fears and be better prepared for whatever our collective future holds. (Her responses have been edited for length and clarity.) |
| “My advice for coping,” she says, “is the same for all the scary events and possibilities that life brings: Go for the facts — even difficult ones — because anxiety escalates and fantasies flourish in the absence of information.” But don’t overdo it, as too much information can aggravate stress. | “My advice for coping,” she says, “is the same for all the scary events and possibilities that life brings: Go for the facts — even difficult ones — because anxiety escalates and fantasies flourish in the absence of information.” But don’t overdo it, as too much information can aggravate stress. |
| Because the world is rife with misinformation, Dr. Lerner suggests avoiding unregulated online news sources and relying on depoliticized ones. “Under stress, people are unlikely to rethink the filters through which they see reality. It’s our responsibility to pay attention to our own most valued sources of information and to follow up-to-date instructions to the letter.” | Because the world is rife with misinformation, Dr. Lerner suggests avoiding unregulated online news sources and relying on depoliticized ones. “Under stress, people are unlikely to rethink the filters through which they see reality. It’s our responsibility to pay attention to our own most valued sources of information and to follow up-to-date instructions to the letter.” |
| “The current crisis is not the only stressor most of us are dealing with,” Dr. Lerner reminds us. “If your dog just died, you lack economic resources and necessary social services or your partner is leaving you — Well, the current world crisis will obviously hit you harder than if everything in your life was otherwise moving along swimmingly.” It is normal to feel overwhelmed but what we can avoid, she says, is labeling ourselves as “weak” or comparing ourselves to others. Everyone is confronting challenges we may not fully recognize or understand. | “The current crisis is not the only stressor most of us are dealing with,” Dr. Lerner reminds us. “If your dog just died, you lack economic resources and necessary social services or your partner is leaving you — Well, the current world crisis will obviously hit you harder than if everything in your life was otherwise moving along swimmingly.” It is normal to feel overwhelmed but what we can avoid, she says, is labeling ourselves as “weak” or comparing ourselves to others. Everyone is confronting challenges we may not fully recognize or understand. |
| [Like what you’re reading? Sign up here for the Smarter Living newsletter to get stories like this (and much more!) delivered straight to your inbox every Monday morning.] | [Like what you’re reading? Sign up here for the Smarter Living newsletter to get stories like this (and much more!) delivered straight to your inbox every Monday morning.] |
| Another important component of putting the pandemic in perspective is balancing what we should and should not do. As a general rule, Dr. Lerner suggests we be vigilant rather than underreacting. “Erring on the side of being overly cautious is challenging because it goes against our deep human need for physical connection. It’s tempting to rationalize our wish to have that one friend over or to see that one client in our office, especially when our economic interests are at stake.” | Another important component of putting the pandemic in perspective is balancing what we should and should not do. As a general rule, Dr. Lerner suggests we be vigilant rather than underreacting. “Erring on the side of being overly cautious is challenging because it goes against our deep human need for physical connection. It’s tempting to rationalize our wish to have that one friend over or to see that one client in our office, especially when our economic interests are at stake.” |
| Uncertainty and second-guessing are part of the human condition. While the anxiety they engender “feels dreadful,” she stresses, “unlike denial and underreacting, you will not die from it.” | Uncertainty and second-guessing are part of the human condition. While the anxiety they engender “feels dreadful,” she stresses, “unlike denial and underreacting, you will not die from it.” |
| We are hard-wired for a fight-or-flight response. “The greater the simmering anxiety,” Dr. Lerner explains, “the more you will see individuals stuck in fighting and blaming on one hand, or distancing and cutting off on the other.” This is normal, she says, but if we can identify our anxiety-driven reactivity, “we can get some distance from it, rather than being propelled into action before we have calmed down enough to do our best thinking.” | We are hard-wired for a fight-or-flight response. “The greater the simmering anxiety,” Dr. Lerner explains, “the more you will see individuals stuck in fighting and blaming on one hand, or distancing and cutting off on the other.” This is normal, she says, but if we can identify our anxiety-driven reactivity, “we can get some distance from it, rather than being propelled into action before we have calmed down enough to do our best thinking.” |
| When survival anxiety is high and goods feel scarce, it’s easy to blame or scapegoat others, forgetting that we are all in this together. “Our target may be a particular group or an individual, like the woman who sneezes in line in front of us,” Dr. Lerner says, “which leads to a lack of recognition that humans are more alike than different.” | When survival anxiety is high and goods feel scarce, it’s easy to blame or scapegoat others, forgetting that we are all in this together. “Our target may be a particular group or an individual, like the woman who sneezes in line in front of us,” Dr. Lerner says, “which leads to a lack of recognition that humans are more alike than different.” |
| While we can’t fully eradicate our fears, “we can work to understand how anxiety operates and how it affects us — for better and for worse.” Anxiety, she explains, can be useful when it signals a problem and motivates us to unite to solve it. “If we make a deliberate effort to hold on to our humanity, it can bring us together.” | While we can’t fully eradicate our fears, “we can work to understand how anxiety operates and how it affects us — for better and for worse.” Anxiety, she explains, can be useful when it signals a problem and motivates us to unite to solve it. “If we make a deliberate effort to hold on to our humanity, it can bring us together.” |
| Now is the time to turn toward each other. “We are here to help each other out,” Dr. Lerner reminds us, “so avoid being a do-it-yourselfer when you’re not qualified. Grab some other clear-thinking person to ask what she thinks or what he would do about stockpiling food, or taking that plane trip, or talking to little Billy about what’s going on with grandma in the hospital and his school being closed. You may choose not to follow the advice you seek, but it’s essential to have other perspectives.” | Now is the time to turn toward each other. “We are here to help each other out,” Dr. Lerner reminds us, “so avoid being a do-it-yourselfer when you’re not qualified. Grab some other clear-thinking person to ask what she thinks or what he would do about stockpiling food, or taking that plane trip, or talking to little Billy about what’s going on with grandma in the hospital and his school being closed. You may choose not to follow the advice you seek, but it’s essential to have other perspectives.” |
| Updated June 24, 2020 | |
| Scientists around the country have tried to identify everyday materials that do a good job of filtering microscopic particles. In recent tests, HEPA furnace filters scored high, as did vacuum cleaner bags, fabric similar to flannel pajamas and those of 600-count pillowcases. Other materials tested included layered coffee filters and scarves and bandannas. These scored lower, but still captured a small percentage of particles. | |
| A commentary published this month on the website of the British Journal of Sports Medicine points out that covering your face during exercise “comes with issues of potential breathing restriction and discomfort” and requires “balancing benefits versus possible adverse events.” Masks do alter exercise, says Cedric X. Bryant, the president and chief science officer of the American Council on Exercise, a nonprofit organization that funds exercise research and certifies fitness professionals. “In my personal experience,” he says, “heart rates are higher at the same relative intensity when you wear a mask.” Some people also could experience lightheadedness during familiar workouts while masked, says Len Kravitz, a professor of exercise science at the University of New Mexico. | A commentary published this month on the website of the British Journal of Sports Medicine points out that covering your face during exercise “comes with issues of potential breathing restriction and discomfort” and requires “balancing benefits versus possible adverse events.” Masks do alter exercise, says Cedric X. Bryant, the president and chief science officer of the American Council on Exercise, a nonprofit organization that funds exercise research and certifies fitness professionals. “In my personal experience,” he says, “heart rates are higher at the same relative intensity when you wear a mask.” Some people also could experience lightheadedness during familiar workouts while masked, says Len Kravitz, a professor of exercise science at the University of New Mexico. |
| The steroid, dexamethasone, is the first treatment shown to reduce mortality in severely ill patients, according to scientists in Britain. The drug appears to reduce inflammation caused by the immune system, protecting the tissues. In the study, dexamethasone reduced deaths of patients on ventilators by one-third, and deaths of patients on oxygen by one-fifth. | The steroid, dexamethasone, is the first treatment shown to reduce mortality in severely ill patients, according to scientists in Britain. The drug appears to reduce inflammation caused by the immune system, protecting the tissues. In the study, dexamethasone reduced deaths of patients on ventilators by one-third, and deaths of patients on oxygen by one-fifth. |
| The coronavirus emergency relief package gives many American workers paid leave if they need to take time off because of the virus. It gives qualified workers two weeks of paid sick leave if they are ill, quarantined or seeking diagnosis or preventive care for coronavirus, or if they are caring for sick family members. It gives 12 weeks of paid leave to people caring for children whose schools are closed or whose child care provider is unavailable because of the coronavirus. It is the first time the United States has had widespread federally mandated paid leave, and includes people who don’t typically get such benefits, like part-time and gig economy workers. But the measure excludes at least half of private-sector workers, including those at the country’s largest employers, and gives small employers significant leeway to deny leave. | The coronavirus emergency relief package gives many American workers paid leave if they need to take time off because of the virus. It gives qualified workers two weeks of paid sick leave if they are ill, quarantined or seeking diagnosis or preventive care for coronavirus, or if they are caring for sick family members. It gives 12 weeks of paid leave to people caring for children whose schools are closed or whose child care provider is unavailable because of the coronavirus. It is the first time the United States has had widespread federally mandated paid leave, and includes people who don’t typically get such benefits, like part-time and gig economy workers. But the measure excludes at least half of private-sector workers, including those at the country’s largest employers, and gives small employers significant leeway to deny leave. |
| So far, the evidence seems to show it does. A widely cited paper published in April suggests that people are most infectious about two days before the onset of coronavirus symptoms and estimated that 44 percent of new infections were a result of transmission from people who were not yet showing symptoms. Recently, a top expert at the World Health Organization stated that transmission of the coronavirus by people who did not have symptoms was “very rare,” but she later walked back that statement. | So far, the evidence seems to show it does. A widely cited paper published in April suggests that people are most infectious about two days before the onset of coronavirus symptoms and estimated that 44 percent of new infections were a result of transmission from people who were not yet showing symptoms. Recently, a top expert at the World Health Organization stated that transmission of the coronavirus by people who did not have symptoms was “very rare,” but she later walked back that statement. |
| Touching contaminated objects and then infecting ourselves with the germs is not typically how the virus spreads. But it can happen. A number of studies of flu, rhinovirus, coronavirus and other microbes have shown that respiratory illnesses, including the new coronavirus, can spread by touching contaminated surfaces, particularly in places like day care centers, offices and hospitals. But a long chain of events has to happen for the disease to spread that way. The best way to protect yourself from coronavirus — whether it’s surface transmission or close human contact — is still social distancing, washing your hands, not touching your face and wearing masks. | Touching contaminated objects and then infecting ourselves with the germs is not typically how the virus spreads. But it can happen. A number of studies of flu, rhinovirus, coronavirus and other microbes have shown that respiratory illnesses, including the new coronavirus, can spread by touching contaminated surfaces, particularly in places like day care centers, offices and hospitals. But a long chain of events has to happen for the disease to spread that way. The best way to protect yourself from coronavirus — whether it’s surface transmission or close human contact — is still social distancing, washing your hands, not touching your face and wearing masks. |
| A study by European scientists is the first to document a strong statistical link between genetic variations and Covid-19, the illness caused by the coronavirus. Having Type A blood was linked to a 50 percent increase in the likelihood that a patient would need to get oxygen or to go on a ventilator, according to the new study. | A study by European scientists is the first to document a strong statistical link between genetic variations and Covid-19, the illness caused by the coronavirus. Having Type A blood was linked to a 50 percent increase in the likelihood that a patient would need to get oxygen or to go on a ventilator, according to the new study. |
| The unemployment rate fell to 13.3 percent in May, the Labor Department said on June 5, an unexpected improvement in the nation’s job market as hiring rebounded faster than economists expected. Economists had forecast the unemployment rate to increase to as much as 20 percent, after it hit 14.7 percent in April, which was the highest since the government began keeping official statistics after World War II. But the unemployment rate dipped instead, with employers adding 2.5 million jobs, after more than 20 million jobs were lost in April. | The unemployment rate fell to 13.3 percent in May, the Labor Department said on June 5, an unexpected improvement in the nation’s job market as hiring rebounded faster than economists expected. Economists had forecast the unemployment rate to increase to as much as 20 percent, after it hit 14.7 percent in April, which was the highest since the government began keeping official statistics after World War II. But the unemployment rate dipped instead, with employers adding 2.5 million jobs, after more than 20 million jobs were lost in April. |
| Common symptoms include fever, a dry cough, fatigue and difficulty breathing or shortness of breath. Some of these symptoms overlap with those of the flu, making detection difficult, but runny noses and stuffy sinuses are less common. The C.D.C. has also added chills, muscle pain, sore throat, headache and a new loss of the sense of taste or smell as symptoms to look out for. Most people fall ill five to seven days after exposure, but symptoms may appear in as few as two days or as many as 14 days. | Common symptoms include fever, a dry cough, fatigue and difficulty breathing or shortness of breath. Some of these symptoms overlap with those of the flu, making detection difficult, but runny noses and stuffy sinuses are less common. The C.D.C. has also added chills, muscle pain, sore throat, headache and a new loss of the sense of taste or smell as symptoms to look out for. Most people fall ill five to seven days after exposure, but symptoms may appear in as few as two days or as many as 14 days. |
| If air travel is unavoidable, there are some steps you can take to protect yourself. Most important: Wash your hands often, and stop touching your face. If possible, choose a window seat. A study from Emory University found that during flu season, the safest place to sit on a plane is by a window, as people sitting in window seats had less contact with potentially sick people. Disinfect hard surfaces. When you get to your seat and your hands are clean, use disinfecting wipes to clean the hard surfaces at your seat like the head and arm rest, the seatbelt buckle, the remote, screen, seat back pocket and the tray table. If the seat is hard and nonporous or leather or pleather, you can wipe that down, too. (Using wipes on upholstered seats could lead to a wet seat and spreading of germs rather than killing them.) | If air travel is unavoidable, there are some steps you can take to protect yourself. Most important: Wash your hands often, and stop touching your face. If possible, choose a window seat. A study from Emory University found that during flu season, the safest place to sit on a plane is by a window, as people sitting in window seats had less contact with potentially sick people. Disinfect hard surfaces. When you get to your seat and your hands are clean, use disinfecting wipes to clean the hard surfaces at your seat like the head and arm rest, the seatbelt buckle, the remote, screen, seat back pocket and the tray table. If the seat is hard and nonporous or leather or pleather, you can wipe that down, too. (Using wipes on upholstered seats could lead to a wet seat and spreading of germs rather than killing them.) |
| If you’ve been exposed to the coronavirus or think you have, and have a fever or symptoms like a cough or difficulty breathing, call a doctor. They should give you advice on whether you should be tested, how to get tested, and how to seek medical treatment without potentially infecting or exposing others. | If you’ve been exposed to the coronavirus or think you have, and have a fever or symptoms like a cough or difficulty breathing, call a doctor. They should give you advice on whether you should be tested, how to get tested, and how to seek medical treatment without potentially infecting or exposing others. |
| Anxiety, Dr. Lerner says, can push us to under- or overreact: “So we either engage in compulsive hand washing or we do the opposite and act like the germ theory doesn’t apply to us.” And this anxiety, she says, will mount if we postpone or ignore expert counsel: “Passivity and inaction will make fear grow.” So, instead of giving up and saying, “I can’t keep my hands off my face,” Dr. Lerner suggests we trust our capacity to make necessary changes, recognize where we have agency and take common sense, precautionary measures now. “If you haven’t done your best to get a couple of extra weeks’ supply of food or medication, do it today. If you feel frozen, ask a buddy to push you to act and help you make wise decisions about how much you need of what.” | Anxiety, Dr. Lerner says, can push us to under- or overreact: “So we either engage in compulsive hand washing or we do the opposite and act like the germ theory doesn’t apply to us.” And this anxiety, she says, will mount if we postpone or ignore expert counsel: “Passivity and inaction will make fear grow.” So, instead of giving up and saying, “I can’t keep my hands off my face,” Dr. Lerner suggests we trust our capacity to make necessary changes, recognize where we have agency and take common sense, precautionary measures now. “If you haven’t done your best to get a couple of extra weeks’ supply of food or medication, do it today. If you feel frozen, ask a buddy to push you to act and help you make wise decisions about how much you need of what.” |
| Social distancing and mandates to shelter in place may require us to stay in our homes, but that doesn’t mean we have to isolate. “It’s essential to stay in communication with family, friends, neighbors and other resources,” Dr. Lerner says, “and find ways to keep calm. Use the phone, text, email — all means possible — to stay connected to friends, neighbors, your adult children, anyone who matters to you. Especially those who induce a sense of calm rather than chaos. People need to hear your voice — and vice versa.” | Social distancing and mandates to shelter in place may require us to stay in our homes, but that doesn’t mean we have to isolate. “It’s essential to stay in communication with family, friends, neighbors and other resources,” Dr. Lerner says, “and find ways to keep calm. Use the phone, text, email — all means possible — to stay connected to friends, neighbors, your adult children, anyone who matters to you. Especially those who induce a sense of calm rather than chaos. People need to hear your voice — and vice versa.” |
| This moment calls on us to not only care for others but to also be gentle with ourselves. “Anxiety and fear,” Dr. Lerner reminds us, “are physiological processes that cavort and careen through our bodies and make us miserable. They will subside, only to return again; they will arrive uninvited for as long as we live. So don’t be hard on yourself when you can’t shut yourself off from fear and pain — your own and the world’s. Fear isn’t fun, but it signals that we are fully human.” | This moment calls on us to not only care for others but to also be gentle with ourselves. “Anxiety and fear,” Dr. Lerner reminds us, “are physiological processes that cavort and careen through our bodies and make us miserable. They will subside, only to return again; they will arrive uninvited for as long as we live. So don’t be hard on yourself when you can’t shut yourself off from fear and pain — your own and the world’s. Fear isn’t fun, but it signals that we are fully human.” |
| “Everything that goes under the umbrella of ‘self-care’ is essential right now,” Dr. Lerner says. Slow down, engage in healthy practices and try to sustain regular routines that bring comfort and stability. Therapy, conversation, exercise, yoga, meditation and religious and spiritual practices are good starting points, but she suggests also considering the healing impacts of making art, singing, journaling and being useful to others. | “Everything that goes under the umbrella of ‘self-care’ is essential right now,” Dr. Lerner says. Slow down, engage in healthy practices and try to sustain regular routines that bring comfort and stability. Therapy, conversation, exercise, yoga, meditation and religious and spiritual practices are good starting points, but she suggests also considering the healing impacts of making art, singing, journaling and being useful to others. |
| “While we can’t drive fear off with a big stick, we can learn ways to calm ourselves down and find a little peace of mind. Action is powerful, even if we start with just one thing.” | “While we can’t drive fear off with a big stick, we can learn ways to calm ourselves down and find a little peace of mind. Action is powerful, even if we start with just one thing.” |
| In these stressful times, it’s important to try to manage our own anxiety and do our best not to pass it on to others. But most important, Dr. Lerner says, “we should not let fear lead us into isolation or stop us from acting with clarity, compassion and courage. Terrible things happen, but it is still possible to move forward with love and hope.” | In these stressful times, it’s important to try to manage our own anxiety and do our best not to pass it on to others. But most important, Dr. Lerner says, “we should not let fear lead us into isolation or stop us from acting with clarity, compassion and courage. Terrible things happen, but it is still possible to move forward with love and hope.” |
| Simran Sethi is a freelance journalist exploring culture and connection. Her work has appeared in Guernica, The Guardian and The Wall Street Journal. You can follow her on Instagram and Twitter @simransethi. | Simran Sethi is a freelance journalist exploring culture and connection. Her work has appeared in Guernica, The Guardian and The Wall Street Journal. You can follow her on Instagram and Twitter @simransethi. |