How to Stay Calm During a Coronavirus Outbreak

With the news filled with frightening stories about the new coronavirus, COVID-19, it’s easy to feel anxious. [1] It’s natural to have some anxiety about any major disease outbreak, and you're not alone in feeling worried. At the same time, you likely don't need to be worried, especially if you're already following the CDC's advice for protecting yourself. Fortunately, there are things you can do to put your fears at ease.

Method 1
Method 1 of 3:

Developing a Realistic Mindset

  1. You're probably seeing a lot of stories about the coronavirus, and some of them may contain inaccurate or outdated information. Additionally, you might encounter some myths on social media. To ensure that you’re getting accurate and reasonable information, stick to sources like the Centers for Disease Control and Prevention and the World Health Organization. [2]
    • Visit the World Health Organization website for up-to-date information about the current COVID-19 outbreak.
    • You can also find information from the CDC website.
  2. While it’s good to stay informed, constantly reading or watching news updates can quickly become overwhelming. Instead, designate a specific time to check for updates so you’re not thinking about the virus all day. Don’t visit news sites or turn on the news outside of these times, and avoid social media if you’re seeing too many updates there. [3]
    • For example, you might watch a news program in the morning and check for a second update in the evening.
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  3. Reports about the coronavirus likely sound very scary, so it’s understandable that you’d be afraid. However, 80% of cases are mild, and some people don’t even realize they’re sick. Additionally, most people who get very sick will get better, so try not to worry. Finally, some areas don’t have any confirmed cases, so you may not be at risk at all. [4]
    • COVID-19 causes respiratory symptoms like fever, cough, and shortness of breath, similar to the common cold or the flu.
    • Coronavirus infections are rare in children, so you don’t need to be especially worried about your kids getting sick. With preventative actions, such as hand washing, kids are at low-risk. [5]

    Tip: Most people are at a low-risk for complications, so try not to worry. The reason why governments and news organizations are encouraging the public to stay home and take preventative measures is that the virus spreads easily and may be harmful to a small group of high-risk patients. By taking steps to protect yourself, you can also protect your friends and loved ones.

  4. You can help yourself and others feel calmer about the coronavirus outbreak by sharing any helpful information you find. If you see a useful update on the coronavirus from a reputable news source or government website, post a link on social media or email it to any friends or family members who are worried about the virus. [6]
    • If you stay calm and stick to sharing factual information, you can set a good example for others and help prevent panic and anxiety from spreading.
    • If you know anyone who is spreading inaccurate information, correct them in a calm, non-judgmental way. Say something like, “I know a lot of people are saying it’s not safe to handle packages from China, but the WHO says the virus dies quickly on objects like mail pieces.” [7]
    • Provide links to back up any information you share.

    Tip: The World Health Organization maintains a “Myth Busters” page that covers common misconceptions about the COVID-19 outbreak. If you read something you think might be inaccurate, you can check it out here .

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Method 2
Method 2 of 3:

Managing Your Feelings

  1. If you still feel worried about the coronavirus despite taking precautions, you may find it helpful to talk through your worries. Reach out to a friend or family member and talk to them about how you’re feeling. You might find that you both feel better after having a conversation about it! [8]
    • Avoid talking to anyone who is panicking about the virus or spreading inaccurate, sensationalized information. Talk to someone calm who can help you work through your concerns in a realistic, level-headed way.
    • Say something like, “Dad, I just can’t stop worrying about this coronavirus thing. Do you have time to chat about it?”
  2. Stress-reducing exercises and activities can help you feel calmer and more in control of your feelings when you’re worried about something. They can also help take your mind off your fears. When you start to feel anxious about the coronavirus, try doing something that helps you feel calm and peaceful, such as: [9]
    • Meditating
    • Doing yoga
    • Meet new people through dating or friend-finding apps and enjoy the time together
    • Going for a walk or jog
    • Spending time with friends and family
    • Reading a book or watching a fun TV show
    • Working on a hobby or creative project
    • Helping others, such as friends, neighbors, homeless people, or essential workers
  3. Putting your worries into words can help you understand them better and make them feel less overwhelming. Jot down your thoughts about the coronavirus in a journal, notebook, or computer document. Don’t judge your thoughts and feelings—just write them down. [10]
    • For example, you might write down something like, “I keep thinking about that news story I read about the coronavirus this morning, and I feel scared. I’m afraid it might spread to my town.”
  4. It may seem counterintuitive, but anxiety experts say that imagining your worst fears can help them feel more manageable. Write down the worst coronavirus-related scenario you can think of, or say it out loud and record it on your phone. Read it or play it back to yourself. You’ll soon start to realize that this scenario is less likely than you may have thought (and therefore less scary). [11]
    • For example, you might say something like, “I’m scared that someone with coronavirus will come to my school and infect everyone, and we’ll all end up severely ill.”
  5. If you just can’t let go of your anxiety about the coronavirus, a counselor or therapist can help. They can teach you coping strategies to deal with your fears in a healthy way or even prescribe medications to reduce your overall anxiety. Reach out to a counselor or ask your doctor to recommend someone. You may need additional help if: [12]
    • Your worries are starting to interfere with your ability to work, sleep, or interact with others
    • You have intrusive or obsessive thoughts about the coronavirus
    • You have fears about symptoms you’re experiencing that don’t get better even if a doctor reassures you that you don’t have coronavirus [13]

    Tip: Text HOME to 741741 to immediately connect with a Crisis Counselor and talk through your anxiety.

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Method 3
Method 3 of 3:

Protecting Yourself from Infection

  1. Social distancing (or physical distancing) means limiting your contact with other people. Stay at home as much as possible, and only go out for things like grocery shopping or going to work. Additionally, ask if it’s possible to work or do your school work at home. If you decide to hang out with friends or family, limit the guest list to 10 or fewer people.
    • Focus on having fun while at home. Play board games, watch movies, cook a big meal, go for a walk outside, or make something creative.
    • Social distancing doesn't mean you have to avoid all socializing! Keep in contact with friends and family over the phone, video chat, social media or messaging apps.
  2. One of the best ways to protect yourself from any contagious disease is to wash your hands. Wash your hands any time you go to the bathroom, handle objects in public places, or are getting ready to eat or prepare food. Use warm water and a gentle hand soap and wash your hands for at least 20 seconds. Make sure to wash your palms, the backs of your hands, and between your fingers. [14]
    • When you’re done washing, dry your hands on a clean, dry towel or paper towel.
    • Use alcohol-based hand sanitizer if you can’t get to soap and water. Carry some with you in your bag or pocket. [16]

    Warning: Some people claim that using warm air hand dryers can kill the coronavirus, but this is not true. It’s okay to use a warm air dryer after washing your hands, but be aware that the dryer itself won’t protect you from any viruses. [15]

  3. Many viruses, including the COVID-19 virus, enter your body through the mucus membranes in your eyes, nose, and mouth. Avoid touching your face except when you’re washing it or applying skincare products, and always wash your hands with soap and water first. [17]
    • If you need to touch your face and don’t have access to soap and water, rub your hands with some alcohol-based hand sanitizer.
  4. If someone around you is coughing, sneezing, or seems severely congested, keep your distance. Try to stay at least 6 feet (1.8 m) away from them at all times. This will reduce your chances of inhaling droplets contaminated with a virus if they cough or sneeze near you. [18]
    • Don’t assume that anyone has coronavirus, especially if there are no confirmed cases in your area. Chances are, the people you encounter who are coughing and sneezing will have allergies, cold, or flu. However, it’s always a good idea to keep your distance from sick people.
    • Always wash your hands thoroughly after interacting with a sick person.
  5. Taking care of your overall health can reduce your chances of getting sick. Support your immune system by eating balanced, nutritious meals [19] with plenty of fruits, vegetables, whole grains, and healthy sources of fat (such as fish, vegetable oils, and nuts and seeds). Make sure to get 7-9 hours of sleep if you’re an adult, or 8-10 if you’re a teen. [20]
    • Staying physically active can also boost your immune system. Try to spend at least 30 minutes a day getting moderate physical activity, such as walking or doing yard work.
  6. As of March 2020, it’s best to avoid unnecessary travel to help limit the spread of the virus. Additionally, the CDC recommends avoiding areas where COVID-19 is most active, like Europe, Italy, China, South Korea, and Iran. However, keep in mind that CDC travel guidelines update daily, so this could change. [21]
    • You can keep track of current coronavirus-related travel advisories here: https://www.cdc.gov/coronavirus/2019-ncov/travelers/index.html .
    • If you must travel in an affected area, avoid contact with sick people and wash your hands frequently with soap and warm water. If soap and water aren’t available, use a hand sanitizer that’s 60%-95% alcohol. [22]
  7. These are the common symptoms of COVID-19, though you may also experience other respiratory symptoms. Contact your doctor immediately and tell them your symptoms, your travel history, and whether or not you may have come into contact with a potentially infected person. Your doctor will tell you if you need to come for testing. In the meantime, stay home so you don’t risk infecting others. [23]
    • If you experience these symptoms, don’t panic. Unless you live in an area where the coronavirus is widespread, you probably don’t have a coronavirus infection. Your healthcare provider will have up-to-date information on the coronavirus and can give you the best possible advice.
    • If you feel sick, protect others by staying home as much as possible, washing your hands frequently, and covering your nose and mouth with a tissue or the crook of your arm when you cough or sneeze.

    Tip: Don’t go to the doctor before calling first. They will likely isolate you to protect other patients and staff members if they suspect you may have COVID-19.

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Expert Q&A

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  • Question
    What can I do to cope with stress during the COVID-19 pandemic?
    Adam Dorsay, PsyD
    Licensed Psychologist & TEDx Speaker
    Dr. Adam Dorsay is a licensed psychologist in private practice in San Jose, CA, and the co-creator of Project Reciprocity, an international program at Facebook's Headquarters, and a consultant with Digital Ocean’s Safety Team. He specializes in assisting high-achieving adults with relationship issues, stress reduction, anxiety, and attaining more happiness in their lives. In 2016 he gave a well-watched TEDx talk about men and emotions. Dr. Dorsay has a M.A. in Counseling from Santa Clara University and received his doctorate in Clinical Psychology in 2008.
    Adam Dorsay, PsyD
    Licensed Psychologist & TEDx Speaker
    Expert Answer
    Make time to relax. Each of us has different tried-and-true methods for relaxation. For some people, that might be meditation, yoga, or exercise, while for others it might be journaling or taking a hot bath. Other people might benefit from just talking to a friend on the phone or over video chat. Try putting post-it notes in visible spots around your house. Write things like "Have you exercised today?" and "Have you called your friends today?" That way, you'll be reminded to focus on the things that really make you feel rejuvenated.
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  • Question
    What can I do to feel better if I’m feeling anxious and scared about COVID-19?
    Adam Dorsay, PsyD
    Licensed Psychologist & TEDx Speaker
    Dr. Adam Dorsay is a licensed psychologist in private practice in San Jose, CA, and the co-creator of Project Reciprocity, an international program at Facebook's Headquarters, and a consultant with Digital Ocean’s Safety Team. He specializes in assisting high-achieving adults with relationship issues, stress reduction, anxiety, and attaining more happiness in their lives. In 2016 he gave a well-watched TEDx talk about men and emotions. Dr. Dorsay has a M.A. in Counseling from Santa Clara University and received his doctorate in Clinical Psychology in 2008.
    Adam Dorsay, PsyD
    Licensed Psychologist & TEDx Speaker
    Expert Answer
    Give yourself breaks from the news. Try not to spend too much time saturating yourself with any form of media associated with coronavirus, including news, alternative news, and social media. The exact amount of time you spend consuming that information a day will be different for everyone, but in general, less is more.
    Thanks! We're glad this was helpful.
    Thank you for your feedback.
    If wikiHow has helped you, please consider a small contribution to support us in helping more readers like you. We’re committed to providing the world with free how-to resources, and even $1 helps us in our mission. Support wikiHow
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      References

      1. ↑ https://www.who.int/docs/default-source/coronaviruse/coping-with-stress.pdf?sfvrsn=9845bc3a_8
      2. ↑ https://www.apa.org/research/action/speaking-of-psychology/coronavirus-anxiety
      3. ↑ https://psychcentral.com/blog/coronavirus-anxiety-4-ways-to-cope-with-fear/
      4. ↑ https://www.who.int/news-room/q-a-detail/q-a-coronaviruses
      5. ↑ https://www.cdc.gov/coronavirus/2019-ncov/specific-groups/children-faq.html
      6. ↑ https://www.apa.org/helpcenter/pandemics
      7. ↑ https://www.who.int/emergencies/diseases/novel-coronavirus-2019/advice-for-public/myth-busters
      8. ↑ https://psychcentral.com/blog/coronavirus-anxiety-4-ways-to-cope-with-fear/
      9. ↑ https://psychcentral.com/blog/coronavirus-anxiety-4-ways-to-cope-with-fear/
      1. ↑ https://www.urmc.rochester.edu/encyclopedia/content.aspx?ContentID=4552&ContentTypeID=1
      2. ↑ https://chicago.suntimes.com/2020/2/3/21115635/coronavirus-health-anxiety-spreads-faster
      3. ↑ https://www.apa.org/helpcenter/pandemics
      4. ↑ https://chicago.suntimes.com/2020/2/3/21115635/coronavirus-health-anxiety-spreads-faster
      5. ↑ https://www.who.int/emergencies/diseases/novel-coronavirus-2019/advice-for-public
      6. ↑ https://www.who.int/emergencies/diseases/novel-coronavirus-2019/advice-for-public/myth-busters
      7. ↑ https://psychcentral.com/blog/coronavirus-anxiety-4-ways-to-cope-with-fear/
      8. ↑ https://www.who.int/emergencies/diseases/novel-coronavirus-2019/advice-for-public
      9. ↑ https://www.who.int/emergencies/diseases/novel-coronavirus-2019/advice-for-public
      10. ↑ https://www.hsph.harvard.edu/nutritionsource/nutrition-and-immunity/
      11. ↑ https://psychcentral.com/blog/coronavirus-anxiety-4-ways-to-cope-with-fear/
      12. ↑ https://www.cdc.gov/coronavirus/2019-ncov/travelers/index.html
      13. ↑ https://www.cdc.gov/coronavirus/2019-ncov/travelers/faqs.html
      14. ↑ https://www.cdc.gov/coronavirus/2019-ncov/if-you-are-sick/caring-for-yourself-at-home.html

      About this article

      Article Summary X

      Feeling anxious or scared about the coronavirus pandemic is totally normal, and you're not alone. Try to remember that 80% of COVID-19 cases are mild, and most people who get sick will get better. Limit how often you're checking for news updates to once or twice a day since constantly reading or watching things about the virus can start to take a toll on you. Instead of focusing on the virus, try doing some stress-relieving activities, like going for a walk, doing yoga, reading a good book, or working on a creative project. If you do feel like you're getting overwhelmed, don't be afraid to talk to a close friend or family member about it. Sometimes just talking about your anxieties can make them seem less scary. For more advice from our Psychology co-author on how you can cope with your feelings, keep reading. For more advice from our Psychology co-author on how you can cope with your feelings, keep reading.

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