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<\/figure>\n\n\n\nSource: The Counseling Teacher<\/p>\n\n\n\n
God, grant me the serenity to accept the things I cannot change,<\/strong><\/em><\/p>\n\n\n\n The courage to change the things I can,<\/strong><\/em><\/p>\n\n\n\n And the wisdom<\/a> to know the difference.<\/strong><\/em><\/p>\n\n\n\n \u201cIf I have enough toilet paper and Purell, then I will feel better.\u201d \u201cIf I stay permanently inside, then I will be OK.\u201d \u201cIf I watch TV, read articles, and learn everything there is to know about COVID-19<\/a>, then I will be in control.\u201d \u201cIf I hoard food, then my family will be OK.\u201d \u201cIf I tell everyone on social media what I think that they should be doing to stay safe, then we will all be better off.\u201d \u201cIf I wash my hands with antibacterial soap excessively, then I will stay healthy.”<\/p>\n\n\n\n These are the lies that we tell ourselves. It is human nature to grasp onto the external to make us feel safe and secure. Toilet paper, Purell, and antibacterial soap have become international symbols for failed attempts to gain control over our health. Excessive purchasing of these products does not logically make sense in terms of the COVID-19 prevention: This is not a stomach ailment, the only need for Purell is when you are without access to soap and water, and this is a virus that antibacterial soap cannot kill. <\/p>\n\n\n\n Think about what you may be doing at this time excessively to make yourself feel safe? Is it working? Are you worrying in order to feel “more” prepared? Do you feel calmer and safer? Probably not. <\/p>\n\n\n\n As a therapist, I have worked with clients who have obsessive-compulsive disorder<\/a> (OCD<\/a>). This is an anxiety<\/a> disorder that relies on compulsive behavior<\/a> (i.e., checking the stove 10 times to be sure that it is off) in order to relieve the obsessive thought (i.e., \u201cSomething bad is going to happen to my house, or it may burn down\u201d). While you may see the irrational nature of needing to check the stove 10 times before leaving your house, this individual may have started off checking one or two times, realized that they still had anxiety, and then increased the number of times they check. <\/p>\n\n\n\n This is similar to what is happening with behaviors surrounding COVID-19. People have been advised to wash their hands before and after eating, using the bathroom, and when coming back into the home. While this may have initially been enough to relieve someone’s stress, they then watched another breaking news report, learned about more cases, checked social media, and had their work shut down\u2014which then led to excessive Purell usage, washing their hands repeatedly, constant worrying or watching more news. <\/p>\n\n\n\n But do they feel reassured? Do they feel calmer? Probably not, because one could always do more<\/em> to stay safe. In the case of OCD, anxiety and obsessive, worrying thoughts cannot be permanently relieved through compulsive action. The anxiety will likely return, and the behavior may not be enough to calm the obsessive thoughts\u2014essentially building tolerance. <\/p>\n\n\n\n People are grasping at external behaviors, people, and things to quell their fears. Anger<\/a> and shaming others is evidence of this. If a loved one, stranger, or public leader<\/a> is not doing things the way that would make individuals \u201cfeel\u201d better, then anger and judgment follow. If friends are not following the \u201csocial distancing\u201d recommendation, and others are getting angry and panicked, fear<\/a> is guiding the response\u2014even if it is justified. article continues after advertisement<\/p>\n\n\n\n\n\n People have been hoarding<\/a> toilet paper, masks, soap, Purell, and food. We are never<\/em> going to be able to control the actions of all others. Government leaders are never<\/em> going to do all that you believe that they should do. If an individual is feeling stress and anxiety, then it is natural to want to find a target to blame. Most everyone wants answers as to why lives have changed so drastically in the past several weeks, and it gives us a false sense of control to blame people, a country, public figures, or leaders. <\/p>\n\n\n\n However, the solution is in the mind<\/em>. The truth is, we are not<\/em> in control of the external world. Acceptance of that fact can lead to inner peace. Trying to gain control externally is an emotional roller coaster. That explains why it can be so frustrating for individuals trying to make the outside world line up so that they feel internally safe and calm. <\/p>\n\n\n\n So, what is the solution? It is a simple concept but can be difficult to apply. We need to take responsibility for our internal state of mind and thoughts in order to change how we feel. Here are some suggestions (in addition, please refer to the blog picture):<\/p>\n\n\n\n 1. Accept that you are not in control.<\/p>\n\n\n\n 2. Increase your awareness of how you are feeling.<\/p>\n\n\n\n 3. Practice mindfulness<\/a>\u2014not judging your thoughts or feelings as they arise.<\/p>\n\n\n\n 4. Do not immediately react to how you are feeling; just allow yourself to feel.<\/p>\n\n\n\n 5. Give yourself a break from the internet, news, and social media, and try to be present.<\/p>\n\n\n\n 6. Engage in activities that are positive, healthy, and clear your mind and change your mood (e.g<\/a>., exercise, deep breathing, reading a book, spiritual<\/a> practice, playing with your pet, going on a walk, doing yoga, talking to a loved one about a humorous topic, laughing<\/a>, etc.).article continues after advertisement<\/p>\n\n\n\n