Anxiety is normal. The dread we felt as we navigated the early months of the pandemic was justifiable. The fear that accompanied the safety measures, community tension, and imposed isolation were completely appropriate. The distress we felt as more and more of us contracted the virus was totally understandable.
However, if you suffer the ill effects of the virus in a serious or persistent way, you may also be experiencing a persistent state of fear and worry. When you're a COVID long hauler, the fallout of the infection lingers inside your body. As a result, the anxiety and fear don't dissipate easily either.
Do calm and normalcy feel out of reach? Perhaps you feel out of control from the inside out. No one blames you for being afraid, yet a perpetual state of anxiety is no way to live.
You need a way to cope and recover mentally and emotionally as much as possible, even if the virus is slow to exit completely from your body.
Cope with Long Haul COVID Anxiety and Fear
Put Your Symptoms in Perspective
It may help you to distinguish your anxiety symptoms from your COVID symptoms. You may be experiencing the following:
trouble sleeping
difficulty concentrating
difficulty with recall
changes in mood
flashbacks
racing thoughts
Knowing that some of what you're experiencing can be addressed via mental health care and a therapist may give a measure of control. You needn't suffer emotionally as you wait to heal from the virus. You and your therapist can start processing your emotions right away.
Allow Yourself Some Intentional Worry Time
When fear grips us, racing thoughts and impulsivity can complicate healing, mentally and physically. To rein in overthinking, intrusive thoughts, and catastrophizing, make space and time to face and express your worry. It's perfectly normal to voice concerns and repetitive worries in a contained way.
Routinely, journal or speak out about your worries. Then move on, proactively focused on seeking support and solutions.
Use Relaxation Techniques to Support Mind-Body Connection
Are you stiff and sore? Bodily tension is a natural response to anxiety. Stored anxiety, in addition to the trauma of the virus, is likely felt in your muscles, neck, back, and more. When we feel stressed or anxious, our bodies tense up, shallow breathing deprives our brains of oxygen, and we may feel weak and fatigued.
Relaxation is vital for managing these physical anxiety symptoms. Consider doing things you find relaxing to soothe your body. Better yet, deep breathing methods and specific relaxation techniques can help you manage anxiety-induced tension and post-viral fatigue.
Stay Present to Protect Your Peace of Mind
Naturally being ill can cause you to worry about the future and question what's possible. Mindfulness techniques encourage you to stay in the moment respecting your thoughts, life, and body in the here and now. Mindfulness helps you focus without judging yourself or getting caught in how life "should be.” It's okay to get a bit of mental distance and accept yourself and life as it is.
Ease into Living the Life You deserve
The virus reminded you that life can be unfair and uncertain. You may be in the habit of avoiding people and activities that hold unseen dangers or triggers.
Making an effort to slowly return to public life, in a safe way, is a big part of easing your anxiety. Set small goals for restoring some normalcy in your life and interactions. Gradually achieving them can help you boost your energy and motivation.
Prioritize Self-compassion & Positive Self-talk
When you notice COVID worries and difficult thoughts are interfering with your life and relationships, challenge unhelpful thoughts and self-critique. Treat yourself kindly and offer yourself some grace as you deal with the remnants of the virus.
Do you think "I’ll never be healthy again?" Try a kinder inner narrative like "It's okay to go slow. Recovery takes time."
You Are Not Alone
When you’re struggling with long-haul COVID anxiety and fear, it’s understandable that you might get wrapped up in thoughts about how and when you’ll recover fully. You may wonder if a return to your old life and healthy state is possible. You don't have to navigate these fears alone. Your body and mind work in concert. While constant tension, unease, and worry can wear you down, there are steps you can take to ease your anxiety.
We are here to help. Please contact us for a free consultation.
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