In this article, I am sharing the psychological techniques and beliefs that I have incorporated throughout my experience with personal development, which are helping me today to stay calm during this global panic that is emerging somewhat naturally throughout the world during our battle with COVID-19.

I genuinely hope that some might find these useful. This is the sole purpose of me writing this article.

Note: I am not a psychologist and the techniques and beliefs shared in this article have proven useful for me. They might not necessarily work for you. Whether you choose to implement them, as well as the consequences that might emerge from the same, are solely up to you. I do not take any responsibility nor do I provide any guarantees about the correctness of anything that is in this article.

Also, if you do choose to incorporate them, bear in mind that they might not work immediately. Just like any skill, it takes time before you see significant results.

“You cannot control what happens to you, but you can control your attitude toward what happens to you, and in that, you will be mastering change rather than allowing it to master you.” — Brian Tracy

1) Do not beat yourself about being in a state of panic and in fear

Yes, we are our harshest judges, but, the thing is, you should never beat yourself up! Fear and panic are normal emotions and it is totally okay to experience them, especially when everyone else seems to be experiencing the same — because we, human beings, heavily imitate others, and that includes their emotions and behaviors as well. This might also mean that you are a (very) emphatic or compassionate person — which is super cool and means that you care about others a lot!

If you are experiencing a panic attack or are feeling stressed, the first thing I would suggest you to try is repeating a breathing technique several times. It doesn’t have to be a very complex one — simply take a deep breath, inhale for 4 seconds and exhale for another 4 seconds. Repeat some mantras or positive affirmations while inhaling and exhaling. For example — while you are inhaling, say to yourself “positive thoughts in” and while exhaling — “negative thoughts out”. This should immediately give positive results.

Close your eyes. Imagine a breathtaking scene you were a part of. It might be a sunset, a sunrise, a colorful landscape, or a powerful moment with your family or significant other. Now, imagine being there. Let yourself relive the moment. You are going to re-experience the emotion attached to that event, as if you’re there!

Try mindfulness, progressive relaxation techniques and meditating. Feel free to try any combination of these!

Finally, watch your posture. Studies have shown that your posture has an effect on how you feel as well. When you walk — walk with your shoulders back, like you own yourself and you are the most important person in the whole world. When you sit, sit comfortably. The idea is to appear confident, which should result in less stress.

2) Discard false news and false information regarding COVID-19

There is nothing stronger than the truth. It can withstand everything thrown at it (literally). It is only the truth that sets us free. Commit yourself to always follow and speak the truth no matter what!

Inform yourself of what is really going on. Inform yourself about how to protect yourself and of the most common myths about the novel coronavirus. Consider only reliable sources! The reason why the whole world is shutting down and taking strict measures right now is because we are trying to stop the spreading and protect everyone. That’s right — there isn’t an apocalypse going on! Quoting WHO: “While we are still learning about how COVID-2019 affects people, older persons and persons with pre-existing medical conditions (such as high blood pressure, heart disease, lung disease, cancer or diabetes) appear to develop serious illness more often than others”.

False news that spread unnecessary panic have negative effects on your psyche and on your thinking. Switch the TV off or turn it to a channel where there’s something fun going on. Get away from the news and choose to read them from time to time, for the sole purpose of updating yourself about the measures that your government suggests taking.

The thing is, your brain likes patterns and it works in patterns (let’s call them spirals). Have you ever caught yourself dwelling constantly on something and no matter what you do, you can’t stop thinking about it? And with time, your well-being decreases? Yup, that’s a negative thinking spiral. And in times like these, it’s no miracle we get to experience them often!

Switching to a positive thinking spiral takes skill and effort, but with constant negative stimuli like the news where everything is dramatic and negative, it’s nearly impossible to switch to thinking positively, or at least realistically, for that matter. Because the more you feed your brain negative and false information, the faster and easier it slips down the spiral.

“All men have fears, but the brave put down their fears and go forward, sometimes to death, but always to victory.” — Dale Carnegie

In my experience, the fastest way to escape the negative thinking spiral is to start watching your thoughts whenever you feel like your anxiety is bottling up. Our emotions are a direct result of the thoughts that we have inside our heads. So, whenever a negative thought pops into your head, discard it (by acknowledging that it isn’t helping you at all) and replace it with a positive one. And if that isn’t helping — talk it out with a friend or a relative! Your brain is most likely going to be biased when under the spell of negative emotions. In such moments, you have to ignore what your brain is telling you and straighten yourself out no matter what.

3) Get busy doing something meaningful or fun

If you are a creative person, go on and do something creative!

If you play an instrument, try learning that song that you’ve been intending to lately. If you have a friend that plays an instrument as well or likes to sing, turn on your webcams and start a jamming session!

If you are a book worm, get busy reading like you always do!

Or, just lay back and watch a sitcom or a comedy movie that will get you laughing out loud like crazy!

“What the hell is your point, dude?”

- Well, you can only think one thought at a time, regardless if it is positive or negative. The goal is to distract yourself from the negative situation (at least for a while) and to focus your attention on something positive. So, don’t go watching a conspiracy theory documentary or a horror movie that is going to leave you in a worse state than you previously were!

Whatever you choose to do, make sure that it is either fun or it aligns with your core values. If it is the latter, there’s no doubt that it is going to leave you feeling fulfilled and content!

“Remember that wherever your heart is, there you will find your treasure.” ― Paulo Coelho

4) Talk to your friends, family, partner or therapist

Studies have shown that talking about the things to other people that are bothering you has a very positive effect on your spirit. There is no shame to be taken in asking for reassurance or support! Remember — we’re all in this together!

If you have fun and positive friends, start a group video chat (no excuses, introverts!). Believe me, such people have a knack for making your day better, no matter how good it is!

5) Take extreme ownership of your actions

Take extreme ownership of your actions and the consequences that arise as a result!

“You’re going to pay a price for every bloody thing you do and everything you don’t do. You don’t get to choose to not pay a price. You get to choose which poison you’re going to take. That’s it.”― Jordan B. Peterson

Stay at home and avoid getting out unnecessarily! Even when you do, wear masks and do not make direct contact with other people. Your friends, partners and dates can wait for better times.

Wash your hands regularly and use hand sanitizers at work.

Follow the instructions that the WHO and your government suggest strictly, like your life depends on them (because it does!).

Eliminate your ego completely. Seriously. It doesn’t help at all!

Forget things like “It’s just like a regular flu, duh!”, “Yeah, it’s too late already”, “My government sucks (or words to that effect)”. NO EXCUSES!

Yeah, young people have the lowest risk of death from COVID-19, but that doesn’t mean that you can’t transmit it (and you probably will if you choose immaturity over responsibility!). You might transmit it to someone with a serious illness or an elderly person. I’m sure you don’t want putting your (grand)parents on deathbed just because you were stubborn or your ego was too high to say “no” to that coffee request.

Another thing — do not panic shop! Whether that is toilet paper, flour or something else. At most, buy twice the amount that you usually buy. First, the situation is not that critical and the world isn’t going to run out of toilet paper or whatever is it you’re buying. Second, other people need that stuff as well. Third, studies have shown that when giving your brain releases a lot more “happy” chemicals than when taking.

And finally — please do not spread false news. If you don’t have something smart to say, don’t say anything at all! There was a violent video (allegedly linked with the COVID-19 situation) from a train station in China that went viral on Facebook a couple of days ago. Something smelled fishy to me and after literally 15 seconds of googling it, I found out that the video was taken way back from the Hong Kong protests. There is no point of doing this!

6) Faith instead of fear!

Among many essential things I learned from reading Norman Vincent Peale, Brian Tracy and watching Kain Ramsay, one is that in any given situation you either fear the worst case scenario or you have faith for the best possible outcome. The interesting thing is, when you have faith for the best possible outcome, all fear and anxiety are eliminated right away. You don’t have to be religious to have faith in a particular situation. Try interpreting this word as more of a belief (or hope) rather than religious faith.

“When you expect the best you release a magnetic force in your mind which by a law of attraction tends to bring the best to you.” — Norman Vincent Peale

Look, the truth is that we (the common folks) don’t have any control over the whole situation whatsoever. However, as with all situations throughout our lives, we do have control over whether we choose to respond or emotionally react.

The only way that you and I can really help is if we act conscientiously (choosing to follow the truth, avoid spreading lies, strictly follow the guidelines and measures that are required of us) and keep our immune systems strength in check.

Therefore, if we do all these things, we are doing the best that we can. And if we are doing the best that we can, then there is nothing to be stressed about!

“If I cannot do great things, I can do small things in a great way.” — Martin Luther King Jr.

This is the way I find to be useful for coping during this global panic and crisis. How do you cope with the current situation from a psychological point of view? Let me know in the discussion section!

Thank you for reading this article. I hope that you will find it useful.

Take care of yourself and make getting yourself in order a priority!

I will now leave you to these wonderful videos from Julia Kristina, Jordan Peterson and Brian Tracy.

Cheers!