The coronavirus panic: How you can remain calm

The coronavirus, or COVID-19, is here in the United States and more people are getting sick, but the message remains the same: do not panic.  We’re reminded of the safety briefing on a plane “if the oxygen masks drop down and we lose altitude, put your mask on and stay calm.” Not panicking is easier said than done for many of us.  In fact, it is completely normal to panic when there is fear of catching a potentially deadly virus or fear of your plane going down.

Here are some tips and reminders on how to remain calm and help decrease your panic or anxiety:

  1. Start with grounding. Find the present moment by looking around at your surroundings. Exercise your five senses; what do you see, smell, hear, touch, feel?
  2. Listen to the experts. You’re not likely to get the virus, but if you do, you’re very likely to have mild or moderate symptoms. Live life as you normally would. Healthcare experts provide these practical tips for prevention against COVID-19 or other viruses:
    – Wash your hand frequently and thoroughly
    – Maintain a 3-6 foot distance in social situations with anyone who is coughing or sneezing
    – Avoid touching your eyes, nose, and mouth
    – Stay home if you are experiencing a cough, fever, or difficulty breathing, and seek medical care.More advice is available online on the World Health International website: https://www.who.int/emergencies/diseases/novel-coronavirus-2019/advice-for-public
  1. Talk with others.When something is bothering you, talk about it. Tell your friends or spouse or partner “this virus makes me nervous.” Tell them why.  Just talking about it helps.
  2. Be optimistic. Tell yourself, “everything is going to be OK.  Most people are going to be just fine. I’ll be fine, too.”
  3. Use coping statements. “This is a bad virus, but we are going to be OK. This is temporary. I’ve been through bad things before and I can get through this. When the fear comes up, I’m going to acknowledge it and let it roll off my shoulder. I can handle it. I can deal with it. This too shall pass.”
  4. Practice good self-care. Eat healthy. Drink water. Exercise. Engage in your hobbies. Socialize. Nurture your spirit.

 

Shared with permission by First Choice Health EAP.

 

 

The Why, When, and How of Handwashing:

According to the Center for Disease Control, handwashing is your best defense against the spread of germs.

The CDC recommends washing your hands before, during, and after prepping food; before eating; before and after caring for a loved one; before and after treating a cut or wound; after using the toilet; after blowing your nose, coughing, or sneezing; after touching an animal or animal waste; after touching garbage; or after changing a diaper or cleaning up after a child.

Also consider washing your hands after touching surfaces in a public space; before and after work; and after using public transportation.

What is the best hand washing technique?

Wash your hands with soap and water for at least 20 seconds – the same amount of time it takes to sing the Happy Birthday song twice.

  1. Wet your hands.
  2. Apply soap and lather well.
  3. Scrub your hands, including the backs of your hands and in between your fingers. If you’re wearing a ring, make sure to scrub underneath it!
  4. Rinse your hands well.
  5. Dry your hands.

If you do not have access to soap and water, consider a hand sanitizer that contains at least 60% alcohol. Cover your hands with the hand sanitizer and rub your hands together until your hands are dry.

Try to avoid touching your eyes, nose, and mouth, but especially with unwashed hands.

For more information on the science behind washing your hands, visit:

https://www.cdc.gov/handwashing/show-me-the-science-handwashing.html