Coping with Coronavirus: Strengthening Your Mental and Emotional Well-Being

We’re seeing and hearing it everywhere. 

It has flooded the news, social media feeds, and our daily conversations.

Coronavirus.

COVID-19.

It can feel downright terrifying.

Grocery stores are picked clean as people prepare for quarantine. Companies are letting go of employees. Rumors of another recession loom on the internet. 

Here, where I live, in Palm Beach County Florida, “non-essential businesses” have recently been ordered to close to slow the spread of the coronavirus in South Florida, which is the “epicenter” of the state’s outbreak. 

That means  nearly every form of public entertainment is off limits. Now it’s up to me to entertain myself – a challenge I’ve always enjoyed.

Thankfully, many businesses are considered “essential” and remain open. Lucky for me, that includes my favorite grocery store and hardware store. 

Amidst all this, I realize that I have a lot to be grateful for… 

  • My family members are all healthy, including me.
  • My husband and I don’t have to travel for a few months. 
  • We can still get food, fuel and other supplies (except toilet paper – I can’t figure out why that is in such high demand, and I’m grateful for tissues).
  • I can work from home (and enjoy doing so).
  • Our air conditioner is working (a necessity when you live in South Florida).

I don’t know how long this situation will last, yet I feel confident that I can handle it… that we can handle it.

You may be wondering, “How can she feel so confident?”

It’s because I believe that everything happens for a reason. Regardless of what’s happening around me, I trust that the Universe has my back, no matter what. The greatest gift that I’ve given myself is learning how to let go of control and live in the certainty that everything will work out for my highest good. 

So, in the face of this pandemic, what can YOU do to not only cope but actually strengthen your mental and emotional well-being? 

Let’s first look at what you might be feeling right now…

You might be feeling fear. Anxiety. Overwhelm. Signs of burnout, even.

That’s why I am deeply committed to supporting you to feel calm and empowered again, mentally and emotionally.

Here are some tips for how to find hope, peace, and calm amidst the chaos.

#1 Limit Your Media Exposure

You want to stay informed on the latest developments. So little is known about coronavirus and you want to protect yourself and your loved ones.

But your search for updates can quickly turn into an obsession. Beyond regular disinfecting and avoiding crowded places, what more can you do?

Are the news notifications you receive every hour worth the added stress and anxiety? Will you allow coronavirus to occupy not just your newsfeed but your mind, as well?

If you’re feeling overwhelmed by news surrounding coronavirus, consider limiting your media exposure. Perhaps you can check it just once per day — preferably in the late morning or early afternoon so it doesn’t interfere with your morning productivity or sleep quality. Or avoid it entirely and get the highlights from a trusted family or friend.

#2 Make Quality Sleep a Priority

If sleep isn’t a priority for you already, now is a good time to change that. 

Studies show that insufficient sleep can have a negative effect on your immune system. “Without sufficient sleep,” The Sleep Foundation reports, “your body makes fewer cytokines, a type of protein that targets infection and inflammation, effectively creating an immune response.”

Give your body the strength and rest it needs to protect you from coronavirus. 

If you want to boost your immune system…

If you want to restore your energy… 

If you want to soothe any stress and anxiety triggered by recent news…

Start prioritizing your sleep. That means getting a minimum of seven to eight hours of sleep.

If you struggle with falling asleep or staying asleep throughout the night, be sure to check out my advice on how to overcome insomnia.

#3 Journal Your Worries

Uncertainty is sometimes the most frightening. 

So little is known about coronavirus and the situation is evolving everyday. With each answer received, more questions surface.

And staying calm while you wait for more answers is so challenging — especially with news of businesses shutting down and lockdowns being initiated.

“How will I be affected?” you think to yourself.

A calm mind feels nearly impossible when you’re overwhelmed by anxiety, fear, and stress.

Journaling can be the emotional release you need. 

And it doesn’t have to be a structured process either. You can just write about how you’re feeling. Maybe write a prayer for yourself and your loved ones. Or just what you hope to achieve during the day.

Anything you want. All that clutter in your mind and heart — get it down on paper.

Journaling might not cure coronavirus. But it can do wonders in managing your overwhelm.

#4 Consume Immune-Boosting Foods

Social distancing and disinfectant wipes are great for your external defense. But don’t forget to fortify your internal defense, as well. Click To Tweet

Social distancing and disinfectant wipes are great for your external defense. But don’t forget to fortify your internal defense, as well.

Consuming the right foods will give your immune system the boost it needs to keep you physically,  mentally, and emotionally resilient.

On your next grocery run (or home delivery), consider filling your cart with these superfoods:

  • Citrus fruits for a potent dose of vitamin C
  • Broccoli, which is packed with vitamins A and C
  • Spinach for antioxidants
  • Greek yogurt for probiotics
  • Grapes and raspberries for quercetin, a chemical that combats infection

You may also want to stock up on frozen proteins and vegetables, canned goods, and other consumables. Mandatory quarantine is a possibility and you’ll want to prepare while you can.

#5 Take Deep Breaths

When dealing with coronavirus, your mind can get pulled in different directions. 

I need to stock up on supplies. How do I protect my family? Will this affect my livelihood?

The fear and uncertainty surrounding coronavirus might push you into panic mode. You’re scrambling to get things done but the sheer anxiety and overwhelm is sometimes paralyzing.

When this happens, sometimes the best thing to do is also the simplest — take a deep breath.

Try it right now.

Slowly breathe in through your nose as you count to five. Feel the oxygen expanding your body — your belly fills, your chest stretches, your shoulders rise.

Hold the breath for seven seconds.

Now exhale even slower as you count to ten. At the same time, imagine all your stress and worries being released from your body. How did that make you feel?

You might feel more calm and clear-headed. This is because deep breathing is known to invoke your body’s relaxation response.

Deep breathing helps focus and center your scattered attention within your body.

Do you have another tip to help you stay calm during this time of uncertainty? Share it with me in the comments below.

#6 Seek Help

There is little speculation on when the coronavirus outbreak will end. And listening to the news might leave you feeling powerless and overwhelmed.

There is just so much on your mind. You need to stock up. You’re worried for your loved ones. You might be panicking for your own safety.

When this happens, remember to practice the deep breathing exercise I shared earlier.

When you’re feeling calm, remember that you are neither helpless or alone. You can still feel empowered during this pandemic.

And if you need real strategies on how to manage the sudden overwhelm brought upon by coronavirus, I encourage you to accept my gift of an “Overcoming Overwhelm” Discovery session. In this 60-minute consultation you’ll:

  • Reveal a clear and compelling vision of what else is possible for your life when you no longer have so much on your plate and are enjoying your life again
  • Get simple and practical tips for how to break free from your symptoms of overwhelm
  • Tap into greater energy and inspiration 
  • Explore how having a partner on your journey will provide a shortcut to all that you desire.

Click here now to sign up for a complimentary “Overcoming Overwhelm” Discovery session.

Whitney believed in me and saw what I couldn’t.

Whitney is a joy to work with. Her compassion, deep listening skills and coaching supported me to accomplish and move forward in areas of my business where I’ve previously felt like I was spinning my wheels. I’m now doing what I set out to do with love and compassion for myself!

Thank you Whitney for believing in me and seeing what I couldn’t. I highly recommend Whitney to anyone interested in upleveling their life and especially upleveling their self-care.

Jill Fischer

CEO, Jill Fischer International

Hi, I’m Dr. Whitney

About Me

As an International Speaker, Certified Master Trainer, Certified Accelerated Evolution Coach, Spiritual Counselor, and Ordained Minister, I’ve shown powerful professional women, entrepreneurs, and executives worldwide how to experience success without sacrificing their health, wellbeing, relationships or dreams. Having experienced first-hand the challenges of finding physical, mental, emotional, and spiritual balance, I believe that life is meant to be enjoyed, not endured!!!

A gift for you:

How to Manage Overwhelm So You Don’t Burnout

“You can’t calm the storm, so stop trying. What you can do is calm yourself. The storm will pass.” 

~ Timber Hawkeye

Overwhelm can feel like weathering a storm with your endless responsibilities swirling around you.

You have emails to answer. Dinner to put on the table. Children to pick up. People to please.

Where do you even begin?

The stress is enough to make you want to retreat under the bed covers and escape the world, even for a moment.

Fortunately, there’s no need to run away. You can learn how to manage overwhelm so you don’t burn out with a few tips you can start being in action with today.

Are you ready to calm the raging storm?

Let’s get started.

What Are the Symptoms of Overwhelm?

Symptoms of overwhelm often manifest during busy or difficult stages of your life. It can affect your mind and body in the following ways:

  • Anxiety
  • Muscle tension or bracing
  • Shortness of breath
  • Brain fog
  • Irritability
  • Forgetfulness
  • Cluttered mind
  • Difficulty sleeping 

It’s normal to experience these symptoms every once in a while. However, if these symptoms are the “new norm” for you, then there’s an underlying cause you might need to address.

Why Do You Feel Overwhelmed All the Time?

Overwhelm often happens when you’re faced with more than you can handle. 

You might be feeling overwhelmed at work when you set unrealistic expectations for yourself. Or maybe you’re feeling overwhelmed with life in general because you give away too much of your time and energy.

Another reason for your overwhelm is because self-care is optional for you. You neglect your mind, body, and spirit as you work through the stress. Your mind goes into overdrive and your body buckles under the pressure and stress.

If you’re not careful and do this for too long, you’ll eventually suffer from signs of burnout

What is Overwhelm Really?

In life, you transition between stages of busy periods and rest periods. However, poor actions and habits that stem from poor planning can make those busy periods more stressful than necessary. Click To Tweet

Overwhelm is a temporary state of being, often affected by how you manage your time and energy.

In life, you transition between stages of busy periods and rest periods. However, poor actions and habits that stem from poor planning can make those busy periods more stressful than necessary.

The secret to avoiding and recovering from overwhelm is to introduce new habits that improve your productivity, resilience to stress, and self-esteem.

How to Manage Overwhelm

Here are a few tips to help you conquer overwhelm and reclaim your life.

#1 Maintain an Evening Routine

Mornings are often the busiest and most stressful part of the day. 

You’re rushing to get ready for work, dress the children for school, pack lunches, and make it out the door in time. The clock is ticking.

Instead of rushing through a stressful morning, ease into it by following an evening routine. By doing the following tasks the evening before, you can kickstart your mornings: 

  • School and work lunches
  • Lay out your clothes 
  • Create an agenda for the next day’s schedule
  • Quickly tidy up around the house
  • Meditate to calm your busy mind
  • Review your goals
  • Set a bedtime to improve your sleep

Avoid burning out by beginning each day rested, prepared, and ready to go.

#2 Say No

Reduce overwhelm by screening the people and tasks that enter your life.

To do this, start with identifying your priorities and values.

My top three priorities are self-care, family, and helping my clients thrive. When somebody asks me to do something that doesn’t align with my priorities and values, I give myself permission to say “no.” Doing this helps me set healthy boundaries and avoid unnecessary obligations that can lead to burnout.

What priorities do you carry in your life? Is what you’re doing and how you’re living aligning with those priorities?

#3 Outsource What You Can

Trying to do everything yourself puts you on the fast track to burnout.

Accept that sometimes you can’t do it all and that’s okay.

If you need a helping hand, don’t be afraid to ask for it. Also, if you have the means, you can outsource some of your responsibilities.

For example, you can save time by getting your groceries delivered to you each week. Or you can hire a nanny to offload some of your caretaking responsibilities.

If you’re a business owner, you can delegate administrative tasks like handling emails and data entry to a virtual assistant.

List your own work and personal responsibilities. What tasks can you outsource to make your life easier or more efficient?

#4 Take a Walk in the Park 

At work, you think about your unanswered emails and looming deadlines. At home, you focus on cooking dinner, washing laundry, and cleaning.

You feel guilty about taking a break because you know that there’s always something that needs doing. This is because your environment is a visual reminder of the work that awaits you.

To help clear your mind, try introducing a change of scenery. Leave your phone at home and go for a 30-minute walk in the park. Enjoy the warm sunshine on your face and savor the fresh air filling your lungs.

Changing your physical location can ease your overwhelm and lift your mood. And taking regular walks in the park can improve your health and protect you from burnout.

Overcome Overwhelm with Self-Love

Overwhelm can sometimes feel like a raging storm that will never end. Instead of “escaping” the storm, learn how to weather it and do better next time.

However, this requires you to forgive and love yourself when you make mistakes. And that’s often difficult to do — especially when you have a world of responsibilities weighing on your shoulders.

That’s why I want you to sign up for my free From Burnout to Balance 7-Day Self-Love Challenge.

During these 7 days, we’ll look at what’s really going on beneath the signs of burnout and I’ll give you simple strategies for how to turn things around so you can get on the path towards balance and enjoying your life (again). 

If you’re ready to break out of the burnout cycle and desire to be…

  • Relaxed and confident, knowing you’re tending to the most important priorities
  • Energized, clear and focused
  • Calm, easy-going and peaceful
  • Sleeping like a baby and waking up rested
  • Engaged, inspired and passionate about your life 

Join me by clicking here to sign up for my next From Burnout to Balance 7-Day Self-Love Challenge. It’s Free!

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