You cannot always control what goes on outside, but you can always control what goes on inside.

-Wayne Dyer

It sure is a different world we’re living in today versus a year ago, a month ago, a week ago and even a day ago with how quickly things are changing from one day to the next with the coronavirus (COVID-19) running rampant in the United States and around the world.

How are you handing things? How are you doing with all the time spent at home? How’s your anxiety, especially around your health and the health of others?

The following is some some helpful information about health anxiety symptoms, self-care ideas and expectations versus reality this time of year.

Health anxiety symptoms you may be experiencing:

1. Intrusive thoughts about what might happen in the future (What if statements).
2. Catastrophizing- making things bigger than they actually are right now.
3. Excessive worry about your health and the health of others.
4. Restlessness
5. Agitation
6. Feelings of panic
7. Pounding heart
8. Butterflies in your stomach
9. Trouble sleeping

Health anxiety self-care ideas:

1. Meditation- quiet or guided- to help you feel centered and grounded right here and now.
2. Journaling- to help you process your feelings and emotions and help you focus on gratitude. 
3. Exercise- inside or outside of the house (practicing social distancing, of course).
4. Healthy eating- as much as possible, given the constraints of getting to the store right now.
5. Connect with family and friends via Skype.
6. Talk to a therapist via tele-health.
7. Hang out with your family pet.
8. Come up with a helpful daily mantra- be here now, we’re okay, etc.
9. Mindfulness- pay attention to the moment you are currently in. It can be helpful to focus on the five senses: what are you hearing/ smelling/ seeing/ touching/ tasting?
10. Make sure you are getting enough sleep– you can use a mindfulness app (such as Relax Melodies) to help you relax before bed.
11. Read– fiction if you just need something light and fluffy to get your mind off all the changes. Non-fiction- something deep and heavy if you need to feel a connection to people who have gone though what you are currently experiencing.
12. Educate yourself– read books, surf the Internet, watch the news, and talk to others, especially people who have been in your shoes.