You do not need to read every email and listen to every breaking story about COVID-19 to be informed. You do not need to join in the fear frenzy to be a good citizen, a good parent, or a good leader.

And… it’s not easy. Here are five tips to not get caught up in the pandemic of fear.

1. Stop obsessing: Actively choose to not obsess about the virus. If you notice you are, use “interruption” behaviors to break the cycle, like taking a deep breath, saying STOP, clapping your hands, changing what you’re looking at, doing jumping jacks, shaking like a dog, stretching your body, etc. Do something that involves movement in your body.
    
2. Switch thoughts: Have in mind several good-feeling thoughts or images you can immediately switch to, in order to shift out of a fear state. Could be your last vacation, getting a massage, a great meal, a furry friend, or thinking of a person that always uplifts you. Rehearse these replacement thoughts and images often so you can cue yourself to move to them very easily.
     
3. Set limits: Allow yourself to check headlines, say 3x per day max and limit each to say 10 minutes. That is plenty to keep you informed and up-to-date. Turn off notifications that show you news automatically. Use your phone’s timer and other reminder tools to cue you when to stop and switch topics. Limit how much time in conversations with others is spent on the virus.
   
   
4. Self-observe: You probably know what fear feels like – a tightening up, restricted breathing, feeling clammy – and what it triggers you to do – lashing out at others, shutting down, becoming suspicious or paranoid, etc. With so much panic around us, it’s hard not to get caught up in. Notice when you are and name it: “Oh, there I go getting on the fear train. No need for that.” Then use the interruption behaviors and thought switching to change states.
    
5. Self-love: Be compassionate with yourself. These are trying times, no matter your perspective. Forgive yourself for the moments you may get caught in fear, and congratulate yourself for all the times you move out of fear, or never even go there. Then spread the love. A simple smile can do wonders. 

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