A Psychologist’s Advice for Managing Worry during COVID-19

Reassurance is not the antidote to worry. Confidence is.

When trying to help someone deal with anxiety, our natural tendency is to reassure them that the bad thing they imagine happening won’t happen. Under the current circumstances, while dealing with the COVID-19 crisis, that’s harder to say. But, convincing someone that the bad thing they imagine happening probably won’t happen, isn’t nearly as effective as convincing someone that if the bad thing does happen, they are capable of handling it.

Teaching someone to identify their “catastrophic thinking” (i.e., imagining the worst-case scenario) and to practice de-catastrophizing techniques can be extremely helpful for addressing part of the problem. We know that the brain is better equipped to handle things it doesn’t like, than things it doesn’t know. Uncertainty fuels anxiety. Applying some instrumental or pragmatic “certainty” can help mitigate our anxiety-related distress and pervasive worry.

Saying something like: “I am certain that no matter what happens, we will find a way to deal with it.” Or, “I am certain that I love my family and will do everything in my power to protect them.” Or even, “I am certain that I am standing here today, still breathing, and the sun is shining.” By adding even a small element of certainty in the face of overwhelming uncertainty, you can re-establish a connection with the present moment, ground yourself, and maintain a good sense of self-control and confidence.

It’s important to note, that de-catastrophizing is not intended to “de-catastrophize” the situation, or turn it into something it’s not. De-catastrophizing is simply intended to alter your thinking about the situation in such a way that it allows you to proceed while maintaining a sense of calm and control.

Remind yourself and your loved ones often that although this may be an extremely difficult time, you can handle this and we will get through it together.