Coronavirus

How To Cope With Anxiety During A Pandemic


Social distancing, quarantine, and the lockdown are all new to us and can trigger a yearning for the usual routine we used to have. Suddenly, we have been stripped of all the daily things that we are used to doing, and we have this 24 hours to ourselves, and we don’t know what to do with it.

This new changes will cause a lot of people to get worried and anxious. During these times, feeling anxious could be normal. Everyone has feelings of anxiety at some in their life. If you have been feeling really anxious of late, here are some tips on how to cope with anxiety during this pandemic.

What is anxiety?


Anxiety is a natural human response when we perceive that we are in danger. Anxiety is an intense, excessive and persistent worry and fear about everyday situations. It is the body’s physical reaction to fear and stress. Not everyone who has an anxiety disorder will experience the same symptoms. Anxiety can have both mental and physical symptoms. It can also often lead to depression.

What are the symptoms of Anxiety?

Mental symptoms can include:

  • Racing thoughts
  • Uncontrollable over-thinking
  • Difficulties concentrating
  • Feelings of dread, panic or ‘impending doom’
  • Feeling irritable
  • Heightened alertness
  • Problems with sleep
  • Changes in appetite
  • Wanting to escape from the situation you are in
  • Dissociation (feeling like you aren’t connected to your own body, watching things happen around you without feeling it.)

Physical symptoms can include:

  • Sweating
  • Heavy and fast breathing
  • Racing heartbeat
  • Hot flushes or blushing
  • Dry mouth
  • Shaking
  • Hair loss
  • Extreme tiredness or lack of energy
  • Headaches, dizziness, and fainting
  • Stomach aches, nausea, and sickness

How can you cope with anxiety during a pandemic?

If we find ourselves manifesting some of the signs of ‘abnormal’ anxiety, here are ways to cope with anxiety:

  • Plan your day: Make a schedule of what you intend to do. Accomplish it within the day from the time you wake up to the time you sleep. It will give you a sense of direction.
  • Maintain a routine as best as you can: Even if you are stuck at home, try to stick to your normal routine of regular sleep, school, meal, or work schedule. This can help you maintain a sense of normalcy.
  • Take time out for the activities you enjoy: Take out time to do something you enjoy doing. Read a book, watch funny movies, sing and listen to music, develop a new recipe, practice your craft, sing. Doing something you enjoy doing will take your mind off your worry.
  • Get busy: Do not just sit-down idle doing nothing, get busy, be creative, develop a new hobby such as gardening. The little piece of land at your backyard might come in handle during this period. Like the popular saying “An idle mind is the devil’s workshop” when you are less busy and idle, you are likely to become anxious about the happenings around. Getting busy will take your mind off things. It fills up your daily time with activities to do. Do some chores or organizing around the house.
  • Exercise: According to WHO, A sedentary lifestyle could very well be among the 10 leading causes of death and disability in the world because it increases all causes of mortality, doubles the risk of all non-communicable diseases. Engage in some other form of physical exercise and avoid sedentary life. Exercise has been found to improve mental health and relive one of stress, anxiety and put one in high spirits. You don’t have to visit a gym or have expensive equipment to exercise, exercise such as walking around your home, Walking up and down your stairs, jogging, running, dancing, skipping rope can go a long way in improving your mental health.
  • Avoid substance abuse: Substance abuse known as drug abuse is the use of a drug in amounts or by methods, which are harmful to the individual or others. Be careful that you are not using alcohol or other substances to deal with anxiety or depression. If you tend to overdo it in the best of times, it may be a good idea to avoid it for now. Also, avoid self-medicating, especially of our common pain-relieving drugs such as paracetamol, panadol, ibuprofen or any kind of drugs that can easily be gotten over-the-counter. Abuse of these drugs will actually be doing more harm than good to your body.
  • Take up a relaxation practice: Take up relaxation practices to relax you when your thought is going out of control or when you are stressed, anxious and worried. Relaxation techniques such as deep breathing, Prayer, meditation, and your hobbies such as listening to music reading or cooking can bring you back into a calm state of mind. The regular practice delivers the greatest benefits, so see if you can set aside even a little time every day.
  • Avoid anxiety-provoking activities: Anxiety provoking activities this case is inclusive of watching bad news repeatedly such as watching situation reports of COVID 19. Avoid anything that triggers your anxiety. Simply redirect yourself to focus more on something else entirely anxiety provoking such as reaching out to others, using social media to connect with loved ones, and make new friends, do some work around your home, or engage in an enjoyable activity or hobby.
  • Be mindful and know when to retreat: It is essential to avoid fake news or misinformation as they are designed to trigger stress. Be aware as well, when negative thoughts creep in, he adds. “We will never believe [our thoughts]. Don’t scare yourself. ” This is the time of mindfulness, he reminds the public. “We have to be mindful of the way our mind works and the way we handle our mental activities. We have to know when to retreat and do something else, so we do not get overwhelmed. ”

However, if these continuous feelings of anxiety affect your ability to carry out your life as normal, you could have an anxiety disorder. So, consult your doctor for proper treatment.

More Stories You’ll Love

What Parents Needs To Know About Coronavirus?


Coronavirus also known as the novel coronavirus or COVID 19 has been making headlines on a daily basis since the first human case was identified in December 2019 in Wuhan China. To date, over two million people have tested positive for the disease worldwide, and over 142,624 have died from having contracted coronavirus. More than 539,000 people who have had coronavirus have since recovered.

With daily reports of the coronavirus spreading, and at least over 600 cases and 21 deaths and cases rapidly spreading right here in Nigeria, how worried should you be?

With so much in the news and on social media about coronavirus, there’s clearly an over-abundance of information, some accurate and some not, making it hard for people to find the trustworthy sources and reliable guidelines. “We are not just fighting an epidemic, we are fighting an infodemic” says WHO Director-General Tedros Adhanom Ghebreyesus.


With this in mind, we have curated information from trusted centers on what every worried parent should know about the infection also known as COVID-19

What is coronavirus?

The World Health Organization WHO describes coronavirus as ‘a large family of viruses that cause illness ranging from the common cold to more severe diseases such as Middle East Respiratory Syndrome (MERS-CoV) and Severe Acute Respiratory Syndrome (SARS-CoV)’.

According to the World Health Organization (WHO) “Coronavirus disease (COVID-19) is an infectious disease caused by a newly discovered coronavirus”. It is a new strain of Coronaviruses that are common in animals. but can be transmitted between animals and people. People who get infected with these viruses which may then spread to other people say WHO. The virus is now transmissible from human to human

It was first reported to WHO on the 31st of December, 2019 in Wuhan, China.
However, the first case in Nigeria was confirmed on Friday, February 27, 2020, in Lagos in a business Italian traveler who arrived Nigeria on February 25, 2020, and became symptomatic on February 26, 2020, says Nigeria Center for Disease Control (NCDC).

What is the source of coronavirus?

According to WHO, the source of COVID-19 is currently unknown. However, studies show that it has a natural animal origin and is not a constructed virus.

How can coronavirus be transmitted?

WHO asserts that “The virus that causes COVID-19 is transmitted mainly through the following ways;

• Droplets generated when an infected person coughs, sneezes, or speaks. These droplets are too heavy to hang in the air. They quickly fall on floors or surfaces.
• You can be infected by breathing in the virus if you are within 1 meter of a person who has COVID-19,
• By touching a contaminated surface and then touching your eyes, nose or mouth before washing your hands.

What are the signs and symptoms of coronavirus?

Based on several reports the COVID 19 symptoms are likened to that of Cold and flu. The most common symptoms of COVID-19 as stated by WHO are;

• Fever,
• Tiredness
• Dry cough
• Shortness of breath

Some patients may have aches and pains, nasal congestion, runny nose, sore throat or diarrhea

Health experts are also reporting that an early sign or symptom of coronavirus is:
• losing your sense of smell or taste.
Also referred to as ‘anosmia’ health experts are finding evidence that a sudden loss of smell (not caused by a blocked nose) or taste could be a coronavirus symptom, too.

A report from ENT UK shared in The Telegraph, said that between 30-60% of coronavirus sufferers experienced this symptom, too.

However, experts now say that people are likely to be infectious before symptoms appear. It’s thought the incubation period is anywhere between one and 14 days. Elderly people and those with underlying chronic health conditions are considered most at risk.

What’s the treatment for coronavirus?

According to the WHO, ‘oxygen therapy is the major treatment intervention for patients with severe COVID-19.’
As it’s relatively unknown and has evolved so quickly, there’s no specific cure for coronavirus, yet.

Who should self-isolate for coronavirus?
According to netmums, “If you are having symptoms, such as a cough or fever (even if they’re mild), the government is advising that you self-isolate completely for seven days.

If you live with other people, they need to self-isolate for 14 days from the first day you became ill. That’s because it could take time for their symptoms to appear.

You should also self-isolate if you’re in one of the high-risk groups identified by the National Health Service UK NHS. This includes people who:

• have had an organ transplant
• are having certain types of cancer treatment
• have blood or bone marrow cancer, such as leukaemia
• have a severe lung condition, such as cystic fibrosis or severe asthma
• have a condition that makes you much more likely to get infections
• are taking medicine that weakens your immune system
• are pregnant and have a serious heart condition

How can parents protect their children from coronavirus?

Now that cases of Coronavirus are spreading rapidly in Nigeria, it’s only natural to worry about what to do and how to protect your children from catching it.
The most important thing is to follow the government’s advice about social distancing and stay at home as much as possible.

However, parents are advised to practice strict good hygiene and most especially good hand hygiene for both yourself and your children.

To reduce the risk of infection or spread of COVID-19, members of the public are advised by NCDC to adhere to the following hand and respiratory hygiene measures:

  • Wash your hands regularly with soap under running water for at least 20 seconds and use hand sanitizers frequently
  • Cover your mouth and nose properly with tissue paper when sneezing and/or coughing and immediately dispose of the tissue in a covered waste bin. After this, wash your hands with soap and water or use hand sanitizer
  • You may also cough into your elbow if disposable tissue is not available. You are strongly advised not to re-use handkerchiefs
  • If you, your child or a family member have persistent high fevers or any difficulty breathing, then they are advised to seek medical advice
  • Avoid close contact with anyone showing symptoms of respiratory illness such as coughing and sneezing
  • Avoid crowding places, doing so will reduce the risk of you or your child contracting the infection.

GET THE latest from mamalette in your inbox