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Coronavirus is causing many people stress. msnbc and fox news are covering the coronavirus outbreak and world health organization and centers for disease control recommendations. This video provide cognitive behavioral tools to reduce stress, anxiety and depression and help you cope with the health and mental health threats from the corona virus
Coronavirus Stress & Anxiety Cognitive Behavioral Tools & Life Hacks
Identify why controlling stress and anxiety is important
Describe cognitive behavioral tools and “life hacks” to address stress and anxiety during viral outbreaks
Identifyresources to acquire accurate information about the virus
Identify practical steps clinicians can encourage mainstream media to take to reduce the negative impact of the situation on the mental health of the general public.
Why is Controlling Stress and Anxiety important?
Stress and anxiety cause the body’s threat response system (HPA-Axis) to be activated
In the short term like when you get cut off in traffic, this system might be helpful
When it stays activated for days or even weeks it causes
Impaired sleep
Difficulty concentrating
Weight changes
Fatigue
Reduced immunity
Irritability (behavioral issues in children)
Reduced libido
Increased risk of anxiety and depression
Cognitive Behavioral Tools
Use fact-based reasoning
Don’t confuse possibility with probability
What is the probability it will happen to you AND be the worst cast scenario
Practice Mindful Acceptance
Notice how you feel without judgement
Identify the options for dealing with the situation (including tolerating uncertainty)
Choose an option to help you improve your next moment (instead of continuing to feed the anxiety)
Engage in meaningful activities instead of channel surfing to find more of the same information that is causing your distress
Get reliable facts and use fact based vs. emotional reasoning
Stop trying to control things that are out of your control
Figure out a way to make this an opportunity
Live in the AND (This virus can exist AND I can have a rich and meaningful life / go to work)
Cognitive Behavioral Tools
Be aware of all or nothing thinking or catastrophizing
Make an effort to find the positives in your life
See challenges as opportunities for growth
Being in quarantine or community shut down allows me to…
Accept that it is what it is and currently there are a lot of unknowns
Anxiety and anger are normal reactions to abnormal situations
You can choose to feed your distress or use your energy to do things to help you feel more empowered
Unhook from your thoughts
Life Hacks
Get your daily dose of news then TURN IT OFF if they insist on fear mongering
Remember that the more anxious people are, the more they seek answers which equates to increased ratings. MSM benefits from your panic.
Encourage your local stations to run stories on
Avoid spending too much time on the internet with fear mongering clickbait
Maintain your routine as much as possible
Get sufficient quality sleep (even if you don’t have to go to work)
Do something positive each day
Focus on the positives for 10 minutes each day
Life Hacks
Belly breathing
Practice 5-4-3-2-1 mindfulness
Make a list of 5 activities you can do to get your mind off the situation (balloon toss, painting, cooking, exercising, working, gardening)
Identify 5 sensations that can help get your mind off the situation
Be aware of other’s impact on you and your impact on others (including children)
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