There are a lot of scary sounding news reports just now about Coronavirus. There are a lot of changes coming. This can lead to feeling scared, anxious, alone and in danger.
In scary times it’s totally acceptable to be scared.
When everything is uncertain, with changes happening daily it’s totally acceptable to feel anxious.
When people are feeling panicky about their health or the health of those they love do not ridicule them. Do not judge them. You are not them so you cannot understand. Meet their panic with empathy and compassion.
Instead of saying:
“don’t feel worried”
“don’t feel anxious”
“don’t feel scared”
Instead try
“What do you need to feel safe?”
“What do you need so you will feel more comfortable during these uncertain times?”
“How can I make this easier for you to cope with?”
When people are scared for their life or the life of others they are vulnerable for PTSD. In order to prevent that from developing don’t dismiss their feelings. It doesn’t make them feel it any less but they internalise it. Their anxiety increases. They become hypervigilant about the threat monitoring and checking to keep themselves safe. If this continues for any length of time they are vulnerable for post traumatic stress.
To help them manage their feelings allow them the space to talk to you about their worries. Limit exposure to the news to once or twice a day. The goal of the exposure is to find out the updated safety measures to keep them safe, not to highlight the danger of the threat (that’s important). Discuss how best to implement the safety measures. Plan fun things to do together – movies, board games, finally get round to tidying out that cupboard!
This is going to be a very challenging time for people who have OCD. It is possible people with high anxiety could develop OCD. Focus on relaxation techniques – breathing exercises, grounding and visualisations. This doesn’t change the situation but it does decrease the levels of anxiety in the body meaning it won’t escalate as quickly.
This is a challenging time for many. Some worries are sensible. Some are catastrophising. Some are in denial.
All my therapy going forwards until this has passed will be done remotely, over the telephone or VSee (videoconferencing like Skype).
If you are feeling overwhelmed, anxious, worried please get in touch. I will be running 90 minute one off sessions to work with individuals in helping them get through this as best they can.
Written by Julia Donald at Cognitive Vitality Psychotherapy in Inverness.