Dr. Hang Ngo is a licensed Clinical Psychologist. She speaks English, Cantonese, and Mandarin. Dr. Ngo provides therapy, psychological assessment services, and Diversity, Equity, and Inclusion consultation in Davis Square, Somerville. (Image courtesy of Dr. Hang)
By Hang Ngo, Psy.D.
I’m doing everything that’s been recommended to deal with the coronavirus – a lot of hand washing, not touching my face, and not attending large social events— but I still feel very anxious. How should I deal with this anxiety?
You are definitely not alone in feeling this way during this time. First, breathe. When we are anxious, we are not breathing deeply enough, causing our breaths to be shallow and quick, creating tension in our chest. When we are not breathing enough, our bodies are tense, reinforcing the anxious thoughts and feelings in our minds. It can be a stubborn cycle to break.
To breathe slowly and deeply, do a slow count of three as you breathe in, noticing how your lungs fill up. Then do a slow count of four as you breathe out, noticing how your lungs deflate. Keep trying this until you feel calmer.
Once your breathing and your body are calmer, your mind is clearer. Now you can reflect on what you have control over and what you don’t. You are already doing what you have control over by following the recommendations to reduce risk of contracting the virus. You can practice ways to manage your anxiety.
Recognizing what you don’t have control over is terrifying. This terror feeds anxiety. So you have to do the work of acceptance. Acknowledge you feel scared, nervous, frustrated, and whatever else is coming up for you, and accept that you have no control over the virus, just like how you don’t have control over many things in life. While practicing acceptance, you are breathing slowly, in and out.
If you notice yourself feeling more anxious when reading social media or watching the news, limit your consumption. It’s important to be informed enough to take care of yourself and others around you, but it is unhelpful if it causes excessive stress and anxiety.
Another experience that may be feeding your anxiety may be racial discrimination against Asians and Asian Americans in the wake of this virus. Repeated experiences of racial discrimination may contribute to feelings akin to post-traumatic stress symptoms: increased alertness to potential danger, anxious thoughts and feelings, and reliving of those traumatic experiences through intrusive thoughts or nightmares. Especially with the long history of anti-Asian immigration and discrimination in the United States, these experiences of racial discrimination can feel like racial trauma.
Taking care of your mental health is important in taking care of yourself physically. When you are anxious, your body is also more vulnerable. Make sure you sleep enough, eat enough, and have enough social and emotional support to help you manage your anxiety and stress. Practice acceptance of what you can’t control while committing to doing what you have control over. Keep breathing and I hope you find comfort in knowing that we’re all in this together.
About the author: Dr. Hang Ngo is a licensed Clinical Psychologist. She speaks English, Cantonese, and Mandarin. Dr. Ngo provides therapy, psychological assessment services, and Diversity, Equity, and Inclusion consultation in Davis Square, Somerville. Her website is: https://hangngopsyd.com.
To submit your questions to the Ask Dr. Hang column, please email editor@sampan.org.
Disclaimer: The advice offered in this column is intended for informational purposes only. This column, its author, the newspaper and publisher are not responsible for the outcome or results of following any advice in any given situation. You, and only you, are completely responsible for your actions.
