Bless you

How you can overcome fears that the coronavirus is causing you

Fear and panic currently seem to be part of everyday life for many people. Above all, it is the media that scare us, as the coronavirus is reported almost exclusively. The biggest problem with this is that the information about the new virus is abundant and always differs from one another, so that you don’t really know what to believe. So it’s no wonder that feelings of fear arise. But today we would like to give you a few tips on how to overcome your fears.

Overcoming fears – But how does fear of Covid 19 actually arise?

Overcoming Anxiety About Coronavirus - Tips To Get Rid Of Anxiety

It all started in China, apparently far away from us. Even when the first cases were registered in Europe, and more precisely in Italy, the situation remained calm – after all, Italy is not Germany. It is possible that precisely this underestimation of the high risk of infection was also the reason for the rapid spread in other European countries. But as the number of illnesses increased, and not least because of the media that reported almost continuously on this topic, the initially calm mood quickly turned into uncertainty and, in some cases, into panic.

How to overcome fears that Covid-19 triggers in you and friends

Living with fear

When the government then recommended buying hamsters, daycare centers and schools were closed and more and more countries closed their borders, the unrest among the citizens increased – empty shelves in the supermarkets and even sold out goods in online shops are the result. And even those who have remained calm so far are slowly beginning to worry about their normal weekend shopping. Especially those who are already susceptible to anxiety and panic attacks can experience panic fear again in such situations.

Are the fears well founded??

Uninterrupted news about Covid-19 and insufficient information at the same time trigger anxiety

According to the WHO, almost 133,000 people worldwide are currently officially infected with Covid-19 and the disease is spreading rapidly. And it is precisely these numbers that scare people. What is mostly not mentioned in the media, however, are the numbers of those healed. Older people and those with previous illnesses, especially those with lung disease, are particularly at risk. All others go through Covid in a relatively uncomplicated way. However, many people still cannot overcome their fears of coronavirus.

Why coronavirus scares you and how you can easily overcome your fears

“Unfortunately, Covid-19 is exactly the kind of thing that increases fear disproportionately in relation to the actual danger,” says Dr. Gail Saltz, lecturer at New York’s Presbyterian Hospital Weill-Cornell School of Medicine. “The reason for this is that the virus is new and the fact that it has no historical background makes it even more uncertain and insecure (…) In addition, it is something invisible and that scares people more than visible things … if you don’t know where and how you can get infected, you get the feeling that you don’t have it under control. “

Overcome fears instead of panicking

Overcome panic and fears with simple means and self-control

Even if the disease should of course not be underestimated, it is not a particularly serious pandemic either. Adhering to proper hygiene and government-imposed safety measures will significantly reduce the risk of infection. While you cannot influence how much the epidemic will spread further, you can at least influence the way you deal with the situation and overcome your fears.

Tips against fear

Overcome fears by following government precautions

To this end, we have put together a few things that you can do if you want to overcome your fears and take a more relaxed look at the situation surrounding the coronavirus. There are a few simple steps you can take to combat or at least reduce your anxiety so that it doesn’t affect your entire day-to-day life. Because that is really completely unnecessary.

Estimate your personal risk of contracting Covid-19

Assessing your personal risk can help reduce your fear of infection

Just by assessing your personal risk of infection, you can overcome your fear. This means that you take into account various circumstances in your environment and in yourself and assess the extent to which you are at risk. Such circumstances, according to Alicia H. Clark, PhD in Psychology and author of “Hack Your Anxiety”, are for example:

  • Have there already been confirmed or suspected cases of Covid-19 infections in your area?
  • Have been in touch with someone who has recently been sick?
  • Have a weakened immune system or breathing problems, which could lead to complications if infected?

Dr. Clark says this self-analysis is intended to provide a sense of control over your health and susceptibility to infection. You are not just a passive recipient of terrifying information, you are an active participant in judging what you are learning. Accordingly, the points mentioned above do not serve to increase fear, but rather to reduce it. And they learn how to deal with fears.

Conquering fear through less media influence

Reduce Media Influence - Less news and social media calms the nerves

Of course, you should inform yourself regularly about the current situation. It is important to keep up to date. But also give yourself a break. Since the coronavirus is the number one topic all over the world, you can hear and read about it around the clock. But that is completely superfluous and also a reason for the strong panic among the population. If you want to get rid of your fears, reduce your media consumption.

Dr. Says Clark, “If you feel like you are being influenced by them, limit the amount of messages you record to once a day, and only look at reliable sources for news. The more you deal with a frightening topic that you feel you are not in control of, the more frightened you will feel. ”And so you cannot overcome your fears either.

It is normal to worry

It is normal to be concerned about an epidemic and shouldn't be stressful

… and you should be clear about that. Because if you let yourself be stressed by the fact that you are stressed, it will only add to your fear, which will prevent you from overcoming your fears. Dr. Clark says, “Be aware that your fear is normal, but don’t let it get out of hand.”

“If someone is upset that you’re scared, it’s perfectly fine to challenge them,” says Ken Yeager, doctor of philosophy at Ohio State University Wexner Medical Center. “For example, respond with, ‘What do you do to be prepared?’” If the person tries to downplay your fears, “you can just ignore them or just make them no bigger problem than necessary,” says Yeager.

Adhere to the correct protective measures

Adhering to protective measures and good hygiene - this will give you a sense of control

How do fears arise? Exactly, through ignorance and uncertainty. So it is up to you to find out about the coronavirus. Of course, don’t read random websites, but reliable ones. There is now enough information on how to protect yourself. And if you follow these measures, you can feel more secure. Of course, this also helps you overcome your fears.

Many are currently afraid of the crowds. People with masks and face masks in particular can be unsettling, even though a mask does not offer sufficient protection. However, the Centers for Disease Control and Prevention (CDC) recommend the following measures, which are also beneficial as remedies for anxiety:

Sneeze and cough properly to avoid contracting coronavirus

  • Avoid close contact with sick people.
  • Avoid touching your eyes, nose, and mouth.
  • Regularly clean and disinfect surfaces and objects that have been touched with a common household cleaning spray or cloth.
  • Wash your hands frequently with soap and water for at least 20 seconds. This is especially true after going to the toilet, before eating and after blowing your nose, coughing or sneezing.
  • If soap and water are not available, a hand disinfectant with at least 60% alcohol is also suitable.

The Federal Ministry of Health also recommends:

  • proper coughing and sneezing (in a disposable handkerchief or in the crook of your arm)
  • Refrain from traveling, avoid public transport and, if possible, work from home
  • Citizens older than 60 years should get pneumococcal vaccination

Distract yourself

Distracting yourself before you step into it is a good cure for anxiety

As soon as you notice yourself getting into the situation and panicking, Yeager recommends that you perform a simple calming technique that will help you overcome your fears. This looks like this:

Look around you to realize that you are in a safe environment. Remind yourself that you are doing your best.

If that doesn’t help, distract yourself. For example, watch the birds outside or analyze any object that is in front of you. If you continue to be afraid even though you have tried our tips against anxiety, or if your anxiety even increases, you could also seek advice from an expert. Therapy can work wonders.

Overcoming fears – what to do about fear in children?

What to do against fear in children - Have calming and explanatory conversations

The fear of crowds or even of going in public, i.e. the fear of going out and meeting people, is not uncommon in epidemics. But not only worrying about your own health can put a strain on your nerves. Even those who have older people and children in their families are very concerned about them. Fear for children is completely normal and it is especially important for them that you overcome your fears.

What helps against anxiety in children?

Because children in particular do not yet know how to deal with such a situation and therefore trust in your strength. You also sense your fear and that of course increases yours as well. Simple conversations are ideal remedies for fear. Therefore it is important that you:

Talk to the children about the pandemic to make them feel less worried

  • talk to them about the virus and answer their questions. Find reliable information together and explain it to them in a way that is understandable for their age.
  • make them understand that they are safe. Explain to them how to deal with the fear so that they can imitate your measures and no longer be afraid.
  • reduce the influence of the media on children too. This also applies to social media. Children can sometimes misunderstand and interpret information.
  • maintain normal daily routines. It is important that everything goes as usual, because that gives the children a feeling of security. Now that schools are closed, you can come up with fun activities and educational games for your home that will distract the kids and you too.
  • are a role model! Eat a healthy diet, be active and get enough sleep because this will strengthen your immune system! Keep calm and both you and your children will find ways out of fear and overcome them.

Important: Not all children show their fears in the same way, and each child shows their worries in different ways or not at all. You should therefore pay particular attention to changes in your behavior or, as a precaution, hold a conversation on the topic. In this way, you can take action against fear in good time and you can overcome initial states of anxiety.

Overcome fears and face the crisis situation calmly and calmly

WHO report from 03/13/2020; Precautions according to CDC; Recommendations of the Federal Ministry of Health