Notice and acknowledge how you’re feeling
Don’t ignore your anxiety, hoping it’ll go away: confront it. Dewhurst recommends noticing any negative or irrational thoughts you may be having, such as “I always get ill”. She suggests keeping a thoughts journal and looking back at it when you’re in a more relaxed state.
“Challenge your thoughts and look for evidence around them,” she says. “For example, where is the evidence that you’re going to catch coronavirus? Start to reframe them as healthier thoughts with evidence, such as, ‘I have a strong immune system and there are things I can do to keep it strong’.
“The more you get to know your thoughts, the more power and control you will have over your health anxiety.”
No Panic has an audio clip on its website that will help you run a five-minute body relaxation scan. Body scanning attunes you to the physical sensations of your body and can help you feel more grounded in the present moment, relaxing your mind and body during anxiety spikes.