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Thursday, 07 May 2020

3 Ways You Can Reduce Coronavirus Anxiety

By Dr Becky Spelman
3 Ways to Reduce Coronavirus Anxiety | Private Therapy Clinic

You don’t need to have an official diagnosis of anxiety for it to affect your life. It’s an emotion that exists on a sliding scale, and in times of adversity can manifest in even the most grounded people. We all have fears. They’re a normal part of life. But when we allow them to run rampant, they can create a distorted view of the world, which can lead to a decline in our mental health. If the outbreak of COVID-19 has taught us anything, it’s that we’re capable of bouts of irrational behaviour if we believe we’re being backed into a corner – stockpiling being just one example.

  1. Know When You’re Catastrophising

One of the most common symptoms of anxiety is dwelling on the worst-case scenario – otherwise known as catastrophising within psychology. When you hyper-focus on an event that’s causing you distress, it not only causes you to lose perspective on your reality, it also heightens your state of anxiety. You see situations as being worse than they really are. For example, you’re not going to contract COVID-19 the moment you step outside. These are the types are thoughts that will keep you locked in perpetual anxiety. Identify them and label them as such each time they occur. By acknowledging your thoughts in this way, you take away any power they have over you.

  1. Remind Yourself That Change is Inevitable

When you’re locked in a state of anxiety, it can seem as though your circumstances are here to stay forever. That’s the nature of the condition. It becomes nearly impossible to rationalise events. Everything is tainted with a slant of negativity. But nothing is absolute. Things do change, and it offers the chance for new beginnings. The current pandemic will eventually run its course. And although the situation of an enforced worldwide quarantine is unprecedented, we have seen far worse pandemics occur in the recent past such as the Spanish flu in the 1920s. The medical institutions and governments at the head of the crisis want as a swift of a return to normality as possible.

  1. Identify What You Can Do to Change Your Situation

The trap of anxiety is that we tend to worry about things that are out of our control. However, with the outbreak of Coronavirus, anxiety now accompanies many of the activities we used to take for granted. Going out in public is now a potential health risk, which means shopping is now more stressful than before – how do you best protect yourself? There are many of these small anxieties that combine to have a considerable impact on your mental health. One of the best things you can do for yourself is to create a list of your most pressing concerns and then research the answers to your queries. Anxiety is the child of uncertainty. And by arming yourself with facts, you go a long in alleviating some of your worries.

About the author:

Dr Becky Spelman is a leading UK Psychologist who’s had great success helping her clients manage and overcome a multitude of mental illnesses.

***If you’re struggling with the stress during the COVID-19 outbreak and think you might benefit from speaking to someone, we offer a FREE 15-MINUTE CONSULTATION with one of our specialists to help you find the best way to move forward. You can book yours here.


Psychology Today. (17th Mar 2020) 23 Methods to Calm Corona-Related Anxiety. Retrieved on 19th April, 2020 from,

Psychology Today. (16th Mar 2020) 3 Useful Ways to Respond to Coronavirus Anxiety. Retrieved on 19th April, 2020 from, 

Psychology Today. (14th Mar 2020 How to De-Catastrophize Your Anxiety. Retrieved on 19th April, 2020 from,

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