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Managing Fears and Anxiety

As our country and world continue to manage the impact of COVID19, there can be a wide range of thoughts, feelings and reactions you may experience. Below are some tips to help you put information and concerns in perspective, manage your anxiety, and maintain commitment to our University values of equity and respect.

What you can do:

    • Limit worry and distress by reducing the amount of time you spend on social media or news sites that are upsetting. Although you’ll want to stay informed, remember to take a break from watching the news. And be sure that you are getting your information from reputable sources (see above!).
    • Keep connected to people virtually and in person when you can do so safely (six feet of distance, preferably outdoors, masked). Physical distancing is vital – and so is socially connecting.
    • Acknowledge your feelings – you are likely feeling a wide range of feelings at any given moment. Your feelings are valid and help clue you in to what is important to you. Reach out to others for support and use the coping skills that you know work for you. Practice self compassion.
    • Self-awareness and situational awareness are important to not stigmatize others in our community. Avoid making assumptions about students, faculty and staff who may have been ill or are from parts of the world or the US that have been deeply impacted by the pandemic. Reach out to friends and colleagues who may be worried about family and friends at home while also dealing with their own stressors.
    • Engage in the self-care that works for you – eat healthy, do things you enjoy, laugh, pray, read, play music, craft, cook/bake, color, walk, meditate, hike, knit, talk, sing, write in a journal, watch/stream videos, play games, create art…..
    • Move! Get some exercise into your life every day – take a walk, do some yoga, go for a run, dance.
    • Practice gratitude. When you find yourself focusing on all the problems in the world, take some time to note the things you are grateful for. Write down three things every day you are grateful for. Helping others can be a way to find that gratitude and take your mind off of your own struggles.
    • Check out the Mindful University webpage for ways to incorporate meditation practices into your life. www.rochester.edu/mindful. Meditation has been shown to help with anxiety and worry.

Stay healthy and maintain your healthy habits:

      • Wear a mask!!
      • Wash your hands often with soap and water for at least 20 seconds. Use hand sanitizer when you are unable to wash your hands.
      • Avoid touching your eyes, nose, and mouth.
      • Stay hydrated and get plenty of rest.
      • Cover your cough or sneeze with a tissue, then throw the tissue in the trash.
      • Clean and disinfect frequently touched objects and surfaces.
      • Get your flu vaccine when it is available this fall!
      • If you get sick, stay home. If you are told to quarantine or isolate, follow those instructions carefully.

Remember …

If you are feeling physically ill, contact University Health Service at (585)275-2662.

Seek additional help if you need it. Students who feel an overwhelming worry or anxiety can seek additional professional mental health support at the University Counseling Center at (585)275-3113. Faculty and staff can reach out to Employee Assistance Program at (585)276-9110.