How to manage OCD and anxiety amid the coronavirus
Is the compulsive hand-washing triggering your mental health? Here's how to manage it
Is the compulsive hand-washing triggering your mental health? Here's how to manage it
Is the compulsive hand-washing triggering your mental health? Here's how to manage it
COVID-19, a new form of coronavirus, is dominating the news. To date, more than 640,000 people have been infected by the respiratory disease, which originated in China, and more than 29,000 people have died worldwide after contracting the virus.
It바카라 게임 웹사이트s a worrying time for everyone, but for those who suffer from health anxiety and/or a form of obsessive compulsive disorder involving repetitive hand-washing to manage an obsessive fear of germs, it may feel particularly challenging.
The official advice from the World Health Organization is to wash your hands with soap and hot water regularly for 20 seconds or the time it takes to sing "Happy Birthday" twice.
If you바카라 게임 웹사이트re finding things tough and aren바카라 게임 웹사이트t sure how to manage your mental and physical symptoms, what can you do?
Focus on facts, not speculation
The charity , which helps people living with phobias, OCD and other anxiety-based disorders, said helpline calls and emails have jumped by 20% since news of the coronavirus broke.
Professor Kevin Gournay, from the Institute of Psychiatry, Psychology and Neuroscience at Kings College Hospital in London, is president of No Panic. To reduce worry, he recommends curating your news sources and avoiding social media where possible.
바카라 게임 웹사이트Focusing on the worst-case scenario only stops you enjoying the present moment,바카라 게임 웹사이트 he says.
Gourney blames 바카라 게임 웹사이트the proliferation of social media sites over the past decade바카라 게임 웹사이트 for the spread of panic-inducing rumors.
Notice and acknowledge how you're feeling
Don바카라 게임 웹사이트t ignore your anxiety, hoping it바카라 게임 웹사이트ll go away: confront it. Psychotherapist Sara Dewhurst recommends noticing any negative or irrational thoughts you may be having, such as 바카라 게임 웹사이트I always get ill." She suggests keeping a thoughts journal and looking back at it when you바카라 게임 웹사이트re in a more relaxed state.
바카라 게임 웹사이트Challenge your thoughts and look for evidence around them,바카라 게임 웹사이트 she says. 바카라 게임 웹사이트For example, where is the evidence that you바카라 게임 웹사이트re going to catch coronavirus? Start to reframe them as healthier thoughts with evidence, such as, 바카라 게임 웹사이트I have a strong immune system and there are things I can do to keep it strong.'
바카라 게임 웹사이트The more you get to know your thoughts, the more power and control you will have over your health anxiety.바카라 게임 웹사이트
Remember to breathe
Breathing is something we all take for granted but, when done mindfully, it can help alleviate physical symptoms of anxiety, such as a tight chest or headache. It바카라 게임 웹사이트s easy to find breathing techniques online but for starters, Dewhurst advises 바카라 게임 웹사이트taking a deep breath in and feeling the tummy rise, followed by a long exhale feeling the tummy move back in."
This "belly breathing" means there should be little or no movement in your upper chest, unlike the shallow breathing synonymous with anxiety, which disrupts the balance of oxygen and carbon dioxide we need to feel at ease.
Talk about it openly; distance yourself in a healthy way
Consider sharing any worries about coronavirus with a friend, family member or therapist who may be able to help put your health anxiety into perspective and introduce you to some helpful new coping strategies.
Distance your mind from your health anxiety by giving it something else to focus on. This may be a hobby, such as knitting, reading or painting, or it may be a new work project or community club you have joined. Exercise is also a great way to reduce stress and enjoy a dopamine hit while getting physically fit at the same time.
Question your behavior
For OCD sufferers with a fear of germs, it may be difficult to identify which hand-washing behaviors are 바카라 게임 웹사이트acceptable바카라 게임 웹사이트 and recommended, and which are driven by OCD and anxiety. Health anxiety sufferers may be concerned about developing OCD as a result of an increased focus on hygiene.
바카라 게임 웹사이트The key issue to look out for is function,바카라 게임 웹사이트 a spokesperson for says. 바카라 게임 웹사이트For example, is your hand-washing being carried out for the recommended amount of time to reduce the risk of spreading the virus, or is it being done ritualistically in a specific order with the end goal of feeling comfortable or just right?바카라 게임 웹사이트
OCD, which affects between 1% to 2% of the population, is a treatable condition. The recommended treatments, according to OCD Action, are cognitive behavioral therapy with exposure and response prevention and medication.
It바카라 게임 웹사이트s important to remember that there are many misconceptions surrounding OCD. Not everybody who suffers from the disorder has a fear of germs or a need to be neat and tidy; these may be symptoms for some people, but the condition can manifest in a number of different ways.
For information about how to cope with fears about the coronavirus, click .
