Coronavirus (COVID-19): Calming Anxietyenparentshttps://kidshealth.org/EN/images/headers/KH_generic_header_06_2.jpgMany people - kids and adults - are worried about coronavirus (COVID-19). But anxiety about it doesn't have to get the upper hand. Here's how to calm fears and focus on good things.coronavirus, COVID-19, anxiety, anxious, worried, fears, fearful, scared, calm fears, worried about coronavirus, talk to kids about coronavirus, calming fears, talk to kids, keep calm, emotions, perspective, calm down, social distancing, social distance, stuck at home, mindful, mindfulness, give, donate, gratitude, grateful, optimism, optimistic, 03/23/202007/23/202007/23/2020Meghan T. Walls, PsyD07/23/2020de9fb3e6-0e0c-4faa-87ec-a04010ab7a0fhttps://kidshealth.org/ws/RadyChildrens/en/parents/coronavirus-calm.html/<p>If you feel stressed about coronavirus, you're not alone. <a href="https://kidshealth.org/ws/RadyChildrens/en/parents/coronavirus.html/">Coronavirus (COVID-19)</a> has had ripple effects into almost every aspect of our lives. It's affected the way we live every day. So much has changed in such a short time.</p> <p>It's natural to feel <a href="https://kidshealth.org/ws/RadyChildrens/en/parents/anxiety-disorders.html/">anxiety</a> when we face a crisis, the unknown, or sudden change. It's a normal reaction to feel the need for safety, certainty, predictability, and control.</p> <p>Anxiety is a normal emotion and serves as a signal to pay attention so we can protect ourselves. Anxiety alerts us. It prompts us to adapt. But when we're overwhelmed by anxiety, it sometimes can do more harm than good.</p> <p>When anxiety becomes overwhelming, we're less able to rise to a challenge, and sometimes we get stuck.</p> <p>Here are some tips that can help you cope with anxiety and give you a sense of control even during an uncertain time. Many are simple techniques with proven benefits.</p> <p><strong>Follow the advice of experts.</strong> First, know what to do to avoid the <a href="https://kidshealth.org/ws/RadyChildrens/en/parents/fighting-germs.html/">spread of germs</a>. This not only helps keep you safer, it gives you and your kids a sense of control! Follow the expert guidelines for health and safety. <a href="https://kidshealth.org/ws/RadyChildrens/en/parents/hand-washing.html/">Wash your hands</a> well and often. Keep surfaces clean. <a href="https://kidshealth.org/ws/RadyChildrens/en/parents/coronavirus-social-distancing.html/">Stay at home</a> when you can. If you need to go out, <a href="https://kidshealth.org/ws/RadyChildrens/en/parents/mask-care.html/">wear a mask</a> and keep a safe distance from others. When you do these things, you protect yourself, your family, and your community.</p> <p><strong>Notice, label, and accept your emotions.</strong> When you feel anxious, quietly say to yourself, "OK, there's my anxiety again." Just putting a label on what we feel helps reduce our concern.</p> <p><strong>Accept anxiety as one of your many emotions.</strong> Don't ignore it, fight it, reject it, or be afraid of it. Don't judge yourself for feeling it. Be kind. Give yourself permission to be human.</p> <p><strong>Keep it in perspective and notice the good.</strong> Don't let anxiety run the show. It's one part of your emotional life, but it's not the whole thing. Leave room to challenge yourself: Is there anything going well? What positive things have happened that make me think this anxious thought might not be accurate?</p> <p><strong>Direct your attention or practice mindfulness.</strong> When you notice anxious thoughts, know that you don't have to dwell on them. Direct your attention to things that help you feel calm. You can use techniques such as guided imagery (easily found on YouTube or Google Video) or mindfulness practices that help you focus on being in the moment.</p> <p><strong>Practice breathing.</strong> Just pausing to take a breath can calm you in a difficult moment. It can help you pause before you react, and choose how to react. Specifically, "belly breathing" or diaphragmatic breathing is most helpful. Practice for 5&ndash;10 minutes a day. Try an app like "Belly Bio" that is free to download.</p> <p><strong>Reach out to others.</strong> Staying in touch with friends and family is good for you and for them. Feeling close to others reduces anxiety, and has been known to boost the <a href="https://kidshealth.org/ws/RadyChildrens/en/parents/immune.html/">immune system</a>. Even though we're staying home more, we can reach out by phone, video chat, or social media. We can feel close, even while we're apart. Practice physical distancing, but social togetherness.</p> <p><strong>Practice gratitude.</strong> Noticing what we're grateful for is a powerful remedy to anxiety. Showing gratitude is another way to feel close to others. It benefits your mood and your health. Say a simple heartfelt thank-you. Make a list of what you're grateful for. Send a letter to someone who's helped you. Let loved ones know how much they mean to you.</p> <p><strong>Be awed by nature.</strong> Even 5 minutes spent appreciating nature can lower anxiety and blood pressure. It raises emotional well-being. It reminds us we are part of something bigger than ourselves.</p> <p><strong>Be active.</strong> Even though we are staying at home more, find ways to be <a href="https://kidshealth.org/ws/RadyChildrens/en/parents/active-kids.html/">active</a> every day. There are plenty of ways to be active outdoors and still practice social distancing (also called physical distancing). Exercise relaxes you. It generates hormones that boost the body's immune system. If you can't get out, take a fitness class online.</p> <p><strong>Keep your balance.</strong> Calming anxiety doesn't mean ignoring problems. It's about finding our balance so we can cope well; so we can help ourselves and each other though this situation. We can find calm and well-being even when we face great uncertainty.</p> <p><strong>Know when to reach out for help.</strong> If your anxiety seems overwhelming &mdash; if you're having trouble sleeping, eating, or interacting in the ways you normally would &mdash; get help. Most behavioral health providers are offering <a href="https://kidshealth.org/ws/RadyChildrens/en/parents/telemedicine.html/">telehealth visits</a> during this time and can schedule with new patients. Don't be afraid to reach out for help during this stressful time!</p>Coronavirus (COVID-19): Calmar la ansiedadSi está estresado por el coronavirus, no es el único. El coronavirus (COVID-19) ha tenido un gran efecto en casi todos los aspectos de nuestras vidas. Con los centros de estudios y los lugares de trabajo cerrados por ahora, el coronavirus está influyendo en la vida que llevamos cada día. Han cambiado mucho las cosas en muy poco tiempo.https://kidshealth.org/ws/RadyChildrens/es/parents/coronavirus-calm-esp.html/4a72d133-43cc-4cda-a43d-723da48948fa
5 Ways to Deal With AnxietyWe all get worried or nervous about things. Here are 5 ways to control anxiety.https://kidshealth.org/ws/RadyChildrens/en/teens/anxiety-tips.html/fecdd7b4-99f1-429f-85f1-e7ca81a96fc2
5 Ways to Prevent Stress BuildupEveryday stressors have a way of piling up if we don't keep them in check. Adding these 5 simple actions to your regular routine can help you avoid that "bogged down by stress" feeling.https://kidshealth.org/ws/RadyChildrens/en/teens/stress-tips.html/0f96cd33-c23c-4c6e-9659-82ebd5cb5e82
Anxiety DisordersAnxiety is a natural part of life, and most of us experience it from time to time. But for some people, anxiety can be extreme.https://kidshealth.org/ws/RadyChildrens/en/teens/anxiety.html/d048acee-87d1-4b88-ba46-0d62747ec768
Being AfraidHave you ever been afraid? Everyone gets scared sometimes. Find out more about fear in this article for kids.https://kidshealth.org/ws/RadyChildrens/en/kids/afraid.html/c9e97ce3-0e30-4d1c-a5ba-9f91b26a5e60
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Coronavirus (COVID-19): How to Talk to Your ChildYour kids are hearing about coronavirus (COVID-19). To make sure they get reliable information, here's how to talk about it.https://kidshealth.org/ws/RadyChildrens/en/parents/coronavirus-how-talk-child.html/66b70985-5fcf-4930-9354-d1ab0deb5ff6
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Coronavirus (COVID-19): Your Questions AnsweredWe're learning more about coronavirus (COVID-19) every day. Here are answers to some questions you may have about symptoms, care, and protecting your family.https://kidshealth.org/ws/RadyChildrens/en/parents/coronavirus-questions-answers.html/676cad9f-dc0b-4523-9d30-cdda5da4cfe5
Coronavirus: What Kids Can DoHere are the 4 best ways everyone (including kids) can help stop coronavirus.https://kidshealth.org/ws/RadyChildrens/en/kids/coronavirus-kids.html/c7e537cf-9372-4609-9cd1-f54e8eaca7bc
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Hand Washing: Why It's So ImportantWashing your hands well and often is the best way to keep from getting sick. Here's how to teach this all-important habit to your kids.https://kidshealth.org/ws/RadyChildrens/en/parents/hand-washing.html/1751c1fa-461c-4b39-9003-a19c00f8549d
Helping Kids Handle WorryAll kids to worry at times, and some may worry more than others. But parents can help kids manage worry and tackle everyday problems with ease. Find out how.https://kidshealth.org/ws/RadyChildrens/en/parents/worrying.html/e061ec5d-2827-4583-9a0f-6be3bbf52ca4
OptimismOptimists see the good in things -- and science has discovered that optimists can do better in life. The good news is, even pessimists can be more optimistic. Find out how.https://kidshealth.org/ws/RadyChildrens/en/teens/optimism.html/60287970-7c25-4161-b708-203de2773c52
StressThere's good stress and bad stress. Find out what's what and learn practical ways to cope in this article.https://kidshealth.org/ws/RadyChildrens/en/teens/stress.html/88a50321-4034-483d-a46f-91b524f48666
TelehealthTelehealth is changing health care. Find out how things like video doctor visits can benefit you and your family.https://kidshealth.org/ws/RadyChildrens/en/parents/telemedicine.html/61b4a238-155c-45b5-ba70-92c0cc76e833
Understanding Coronavirus (COVID-19)Looking for information about coronavirus (COVID-19)? Our articles and videos explain what the virus is, ways to prevent it from spreading, what it means for school and learning, and much more.https://kidshealth.org/ws/RadyChildrens/en/parents/coronavirus-landing-page.html/44f68df4-1c20-4790-b45f-3c1abe7342f0
Why Do I Need to Wash My Hands?Washing your hands is the best way to stop germs from spreading. Learn all about the best way to wash your hands in this article for kids.https://kidshealth.org/ws/RadyChildrens/en/kids/wash-hands.html/ae19eff8-ac7c-44be-bd9f-b2efe6953f6d
Worry Less in 3 StepsEveryone worries, but would you like to worry less? Find out more in this article for kids.https://kidshealth.org/ws/RadyChildrens/en/kids/worry-less.html/df190b36-f51e-47bf-afdf-0e3a4402067c
kh:age-allAgesOrAgeAgnostickh:clinicalDesignation-behavioralHealthkh:clinicalDesignation-infectiousDiseasekh:genre-articlekh:primaryClinicalDesignation-behavioralHealthBacterial & Viral Infectionshttps://kidshealth.org/ws/RadyChildrens/en/parents/infections/bacterial-viral/401507d2-7822-44aa-8109-e54dc4c18e61Family Lifehttps://kidshealth.org/ws/RadyChildrens/en/parents/positive/family/3d677196-be08-46bb-ab9a-8e1460e9bdf7Emotionshttps://kidshealth.org/ws/RadyChildrens/en/parents/emotions/feelings/b0520316-31b1-481c-9869-510ceb0094d1