We are living in a crazy time. The coronavirus is something that no one could have predicted and that has interrupted and stolen so much from our lives and normalcy. Many of my clients with underlying anxiety are seeing their anxiety levels rise significantly…and even those without an anxiety diagnosis are having anxiety now. Here is a quick survival guide from a Christian therapist’s perspective to COVID-19:
Refuse to be negative
Our thoughts rule our life. Cognitive Behavioral Therapy believes that we can change our feelings and behaviors by changing our thoughts. It is easy to be negative with the fear and uncertainty many people are facing due to this virus…not to mention the media coverage that creates the fear of the virus. Faith is the antidote to fear, and science supports this. The portion of the brain known as the amygdala lights up in our brain when we are afraid. The amygdala is responsible for the flight or fight response, and helps the brain process emotions. The amygdala portion of many people’s brains are currently lighting up as they watch the news or the stock market at this time. However, the frontal lobe, which is responsible for many things but a few include reasoning and emotional regulation, is activated during activities such as prayer and meditation. Science indicates that in combating fear, spiritual practices are helpful. Stay away from activities that activate your amygdala, whether it is watching the news for hours and hours or reading many articles about the coronavirus.
Stay Rational
Activating the frontal lobe can be extremely beneficial in calming down the amygdala, which can also be done through rational thinking and the intentional slowing of your mind. Stay rational by challenging your negative thought patterns. Some examples include: Is there evidence for this thought? Is there evidence against this thought? Am I jumping to conclusions? If you find your thoughts racing, give yourself a break, count to ten slowly, and take some deep breaths. Act as if you are a scientist or lawyer making a case on your thought patterns. Rational thinking slows down emotional thinking.
Mind Your Physical Body
In this fast-paced world, being forced to stay at home can help us all slow down. We may have time now that we do not normally have to focus more on our health. There is more time to cook meals now, usually impossible for many of us after long commutes. There is also more time to exercise and take care of yourself. Case in point, my husband and I have gone a walk together several times since we had to start working from home! Use this time to help out your health…Mindfulness, deep breaths, Exercise, rest.
Give it to God
While this virus has taken many people by surprise, it has not taken God by surprise. God is in control. Psalm 46:10 says “Be still, and know that I am God; I will be exalted among the nations, I will be exalted in the earth”. Think of and list out God’s faithfulness in your past. Remind yourself of all the times that God has come through in very difficult circumstances. We can be assured that He is faithful and will come through on this too. Also, God does not ask us to be strong and courageous during deep trials – for He knows that our strength has run out. Let Him carry the weight of this for you. He will sustain you and bring you through the fire.
While this is not an easy time for anyone, we can CHOOSE positivity and faith. After all, it is good for your mental health.
-Cameron