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Quarantine Fear Based Thinking

Quarantine Loss: Fear Based Thinking

The coronavirus pandemic has been canceling everything from trips and weddings to summer festivals and dinner plans. With every cancellation comes a variety of emotions; disappointment, melancholy, anger, fear.

But all this stems from a significant feeling of loss.

The restrictions of COVID 19 have created a complete loss of normalcy for most people, recognizing things are different and likely will never be the same.

Worst Case Scenario Thinking

Consider this: Have you found yourself thinking the worst? Fearing this will never end? These are common during quarantine because of all the unknowns!

“What-If’s” creep in when we have downtime. This doesn’t help in an already uncomfortable situation.

Managing Your Emotions

Developing easy-to-use skills when negative thoughts take over can help you feel better.

Mindfulness skills bring you back to the present moment. When anxiety is high, try these:

  • Inhale through your nose for 5 seconds, exhale through your mouth for 5 seconds. Repeat.
  • Name five things that start with the letter M in your room.
  • Identify one of each; something you can see, smell, taste, touch, and hear.

Focus on what you can control.

Remind yourself what is within your power and reduce your focus on things that aren’t.

Be compassionate with yourself.

Acknowledge your emotions without a sense of shame or embarrassment. We’re all just attempting to deal with a wild and unexpected situation.

Connect with others!

Staying socially distant doesn’t mean you must avoid people altogether. Try Spectrum’s virtual groups through the Community of Caring!

What has helped you during this difficult time? Let us know and we’ll feature them in an upcoming story!
Wear a mask. Wash your hands. We’ll get through this.

By Jessica Okoniewski
Clinical Director, Springville location
Spectrum Health and Human Services


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