Keeping calm in the age of COVID-19

We’re living in scary times. Don’t let your fear of coronavirus get out of control and undermine your life.

by: E.B. Johnson

We live now in the age of COVID-19 and are being faced with the idea of an entirely new future. All around the world, countries are locking-down and breaking out the emergency protocols. Coronavirus is spreading like wildfire, and with it panic and relative chaos.

While coronavirus is certainly a threat to be taken seriously, it’s also important that we maintain our cool and an honest perspective during this time. The situation we find ourselves in globally is still a very fluid one, and one in which new information is constantly developing. To give into panic this early in the game could have catastrophic consequences for both ourselves and our local communities. We have to stay calm and overcome our fear of COVID-19 in order to make it through everything that might come next.

Coronavirus: what we know and what we don’t.

While many of us casually refer to the current virus as “coronavirus” — that title actually belongs to a family of viruses that causes disease in various animals. There are 7 of these viruses which can be transmitted to humans, and most of these just cause basic cold-like symptoms that you hardly notice. Some, however, become much more severe and cause serious infections in humans.

COVID-19 is one of these more dangerous members of the coronavirus family, and one which we are still trying to understand. In most people, it causes only a cough and mild fever (if any symptoms at all), but in some it can develop into a severe respiratory infection.

This strain of coronavirus is believed to have gained its start at a “wet market” in Wuhan, China. It is not the first time such markets have posed such a risk, as they are densely packed and plagued by low hygiene standards. This outbreak is believed to have originated in bats and is spreading quickly. We’ve all seen the hoards of panicked shoppers hoarding bottled water and toilet paper, but are we really at crisis point with coronavirus? According to many doctors, the answer to that question is simply “no” and for a number of apparent reasons.

Why doctors say you should remain calm.

While it is certainly necessary to be on alert and vigilant where COVID-19 is concerned, it’s also important to remain calm and educate yourself. Doctors across the world are urging us not to panic, and there are a good many reasons why. The coronavirus crisis is still a fluid one, and there are still many things that we can’t quite put into perspective yet.

Limited cases

As of March 12, 2020 — the WHO has a declared 113,702 cases worldwide. Of those cases, there have been a reported 4012 deaths. While these seem like horrifying numbers, when you look at them in context they indicate that cases of coronavirus are limited. Of all the deaths quoted above, 3,140 of them occurred in China (and only 25 in the US) which is experiencing a more virulent strain of the virus than other parts of the world.

Containment is real

Seeing words like “pandemic” and “crisis” goes a long way to set us on edge, but that detracts from the very real fact that it is possible to contain coronavirus. Some communities have seen isolated cases with no increase in numbers as days, weeks and months have gone on. This indicates that early detection and basic containment measures work, when they are adhered to faithfully.

Dramatic rise not a given

We’re seeing a lot of numbers reported to the media, and some of these seem huge while others seem relatively low. These discrepancies lead to fear, but also to misunderstandings and panic. It’s important to keep in mind just how fluid this situation is and just how much we don’t know about it yet. Just because one country is reporting increased numbers doesn’t not indicate that a massive, world-ending rise in the disease is a given. Skyrocketing isn’t an inevitability at this point, and anyone telling you it is isn’t considering the power of basic control measures.

Able to prevent infection

The fact of the matter is that it is relatively easy to prevent the spread of coronavirus. Basic prevention measures work, and things like practicing basic hygiene go a long way in ensuring that you don’t find yourself infected. While coronavirus is spread from both respiratory exposure and contact, basic strategies like social distancing and frequent hand-washing make all the difference.

It’s already slowing

In China, the epicenter of the virus, the spread of COVID-19 is already beginning to slow. One week ago, medical professionals began to produce reports that showed the number of cases discovered each day is falling. These numbers continue to fall. This could indicate both that preventative measures are beginning to take effect, and it could also indicate that the virus is slowing or “running out of steam” in some way. The only way to know is to withhold judgement and keep and objective eye on things.

Not guaranteed lethal

Despite what social media might tell you, coronavirus (as a diagnosis) is not a guaranteed death sentence. We’re not dealing with the Black Plague here, or even The Sweat. Many people who contract the virus find they only have a cough and a fever — if any symptoms at all. The problem is that they can easily transmit the virus to those who are immunologically compromised. As you read this, doctors estimate that 80% — 85% of all coronavirus infected have no symptoms at all.

Warmer climes

The coronavirus family is one that does not like warmer weather, so some medical experts believe that the warmer weather will help ease the spread. Over time, as temperature and preventative measures increase, we should see a slow in COVID-19 cases, and we might even find that it “dissipates when the weather gets warmer and more humid.” (Dr. Robert Citronberg, director of infectious disease at Advocate Lutheran General Hospital).

Experienced personnel

While our hospitals and doctor’s offices are certainly being pushed to the breaking point, the silver-lining in this is that our medical professionals know what they’re doing. Even hospitals in the suburbs have staff that are knowledgeable and experienced in the management of infectious diseases. These experts coordinate with local health departments and unite to manage community responses, while providing updated on-the-ground information.

How to keep yourself calm in the age of Covid-19.

You have to remain calm if you want to navigate yourself out of the coming pressure that this virus will create. Only by retaining your calm can you ensure you’re taking the steps necessary to protect yourself and your family from both the virus and those who would use the virus to capitilize and gain.

1. Practice basic hygiene

The biggest way to ease the panic you might feel is to ensure you’re practicing basic hygiene. No matter what official body you consult, they all agree that things like hand-washing and the frequent use of hand sanitizer can help limit or prevent the spread of coronavirus. By taking just a few extra minutes out of your day, you can ease your mind and your emotions, and help keep yourself and the people that you love safe.

Wash your hands frequently throughout the day (not just the expected times) and make sure you’re wiping down surfaces and using hand sanitizer when in communal areas. Outside of that, however, maintaining other basic hygiene routines can ensure that you’re limiting the spread of the virus.

Bathe regularly and make sure you’re washing your clothes. Trim your nails and make sure they are staying clear of any dirt or build up that might allow germs and bacteria to hide. Ensure that you’re getting enough water everyday, and also make sure that you’re allowing yourself to get enough sleep. When you’re well rested and recharged, going the extra mile to be a little more clean won’t seem like such an uphill burden (and it will give your immune system more of a fighting chance).

2. Be realistic

No matter what situation we face, maintaining a realistic perspective is the best thing we can do for ourselves. Maintaining this type of outlook can be difficult (especially when you’re dealing with a 24-hour news cycle) but it also allows us to control our emotions, and better manage some of the critical decisions that will have to be made. Sure, COVID-19 is real and it is a threat. Panicking about something so little-understood will only compound that threat, however.

Stay informed, but also stay realistic about what’s going on. Give yourself a break from social media, and take a step back from the constant news ticker. There is little new information you’re going to gain in a 42 hour period. Find the balance between keeping yourself in-the-know and keeping yourself hyped-up.

Maintaining this healthy balance will require you to input as much quality information as possible, so stick to the facts you know you can trust. The World Health Organization is leading the charge against COVID-19 and providing the most up-to-date information. Don’t allow yourself to get caught up in the emotional narrative of social media. Stay realistically rooted in facts and use those facts to maintain your peace of mind in these trying times.

3. Think critically

Now, more than ever, it’s imperative that we learn how to think critically about the information we’re ingesting. Coronavirus is certainly a crisis, but there are those who would stoke those fires as a means to control through fear and intimidation. For this reason, we have to learn how to tell the difference between good information and bad information; propaganda and helpful measures.

No matter what you are reading, watching or being told, ask yourself these 7 questions (every time):

• Who is telling me this?
• Why are they telling me this?
• What benefit do they gain from giving me this information?
• Who originally funded or gathered this information?
• Where is this information coming from? (Journal, meme, etc.)
• How recent is this information?
• How many sources can corroborate this information?

Asking yourself these questions will allow you to come to some central truths about that information and suss out whether it is actually true and created for your benefit, and your benefit alone. It takes only minutes to get to the root of what we are being told. It takes only minutes (and a brief Google search) to discover whether or not someone is truly seeking to help us, or manipulate us. Think critically about all the information you’re being fed about COVID-19. Some of it is certainly true, but a lot of it is not. Do your own research and always question everything.

4. Exercise acceptance

The fact of the matter is that nothing is certain or set in stone at this point. It’s far too early to know whether or not this new pandemic will cause the catastrophe that some are predicting, and it’s far too early to even know exactly how the virus strikes or who. Everything is fluid at this point and no one has all the answers. For that reason, we have to start flexing our acceptance muscles and using that acceptance to keep the fear and the anxiety away.

Before you work yourself into a frenzy ( and certainly before you start fist-fighting someone over toilet paper in your local Walmart) — take a step back and consider the reality of the situation. Coronavirus is a major unknown and there is months — and potentially years — of work that will have to be done before it’s pinned down completely by the scientific community.

Console yourself by knowing that there could be any outcome at this point. Even though the news and politicians want you to believe that this is “the end”, there is also a chance that this virus (like so many others) fizzles out without exacting the catastrophic toll predicted. There are so many factors still in play, so we have to just accept that there is no right answer and do what we can to keep ourselves healthy. Practice exercising some acceptance and don’t let the panic take over your life.

5. Focus on the active aspects

All across the world, people are being forced to shelter in place and cancel their travel plans thanks to country-wide lockdowns. It’s a scary time, and when we’re confronted with restrictions like this it can destroy the sense of sovereignty we hold over our own lives. In order to avoid the worst of the panic, it’s important to stay focused on what we can control and the things we can be proactive about.

Reduce your feelings of helplessness by staying active and staying alert. Keep yourself busy with the things you can maintain as normal and the tasks you can keep actionable. Minimize your risk of infection, but don’t allow yourself to become stagnant, with too much time to think about what’s going on.

If you’re stuck at home, read, write or take the time to finally tacking that organizing project you’ve been putting off. Stay busy, and encourage your friends and your family to stay busy too. When we take charge of our immediate environments, it provides a physical and phsycological charge that enables us to keep perspective. Don’t let your fear freeze you up. Stay as busy as you can and be proactive about keeping the fear at bay.

Putting it all together…

We are living in scary times, and they are only being made more fearful by the spread of COVID-19. This virus is spreading rapidly, and it’s causing fear and panic around the globe. No matter what the outcome of this horrible crisis results in, it’s important that we remain calm and focus on the facts and the reality of the situation.

Maintain basic hygeine routines and stick to hand-washing and hand-sanitizer guidelines. Coronavirus isn’t an inevitability. When you take basic steps, you can protect both yourself and your family from infection. Limit your social contact and work from home if you can, but be realistic and learn how to think critically about the information you’re being fed from social media, the news, politicians and even your friends. Panic threatens to cause far more damage than this virus can. Educate yourself and make sure you’re filling your head with factual evidence and the knowledge that you have little control over this situation. Exercise a little acceptance and keep yourself busy. Don’t drown yourself in social media and don’t get lost in all the emotional rhetoric. The fact of the matter is that we don’t have all the facts yet. Not a lot is known. All we can do is hold on tight and hold onto our cool. We’re in this together now, whether we like it or not.