COVID-19 Be Informed But Not Fixated

It’s necessary to keep updated from reliable sources in order to take practical steps to protect yourself and loved ones. However too much information can increase anxiety and distress. Put a limit on how much time you expose yourself to media. Seek specific information updates at specific times during the day once or twice. Find a credible source you can trust such as the World Health Authority or a local or state public health agency.

Remember that there are other things in you life to focus on.

Try “5 Things”

This exercise helps you shift your focus to experiences in the present moment and away from what is causing you to feel anxious. It can help interrupt unhealthy thought patterns.

5-4-3-2-1 Technique

Using the 5-4-3-2-1 technique, you will purposefully take in the details of your surroundings using each of your senses. Strive to notice small details that your mind would usually tune out, such as distant sounds, or the texture of an ordinary object.

What are 5 things you can see?

Look for small details such as a pattern on the ceiling, the way light reflects off a surface, or an object you never noticed.

What are 4 things you can feel?

Notice the sensation of clothing on your body, the sun on your skin, or the feeling of the chair you are sitting in. Pick up an object and examine its weight, texture, and other physical qualities.

What are 3 things you can hear?

Pay special attention to the sounds your mind has tuned out, such as a ticking clock, distant traffic, or trees blowing in the wind.

What are 2 things you can smell?

Try to notice smells in the air around you, like an air freshener or freshly mowed grass. You may also look around for something that has a scent, such as a flower or an unlit candle.

What is 1 thing you can taste?

Carry gum, candy, or small snacks for this step. Pop one in your mouth and focus your attention closely on the flavors.