It is normal for people to feel worried, stressed and anxious at the moment, clinical psychologist Kylie Bailey says.
Subscribe now for unlimited access.
or signup to continue reading
Dr Bailey said these feelings can emerge when change occurs.
"This is particularly so when the change is sudden, rapid and in a constant state of flux," said Dr Bailey, a University of Newcastle senior lecturer.
"If you feel worried, stressed and anxious, you are not alone."
Worry occurs when a person "constantly thinks about a particular situation or problem, even when you do not want to".
"Worry in small amounts is helpful with problem solving," she said.
"However, too much worry can lead to a cycle of worry and anxiety."
People will know if they are worrying too much if they are having repetitive negative thoughts.
Other signs are being unable to relax, stop worrying or fall and stay asleep. Fatigue, stomach problems and nervous energy were also signs.
Stress was a normal response to the present situation.
"We are biologically programmed to feel stress during times that we feel threatened," she said.
"Stress aims to protect and help us survive life-threatening situations. Stress does get us to take action through the fight/flight response."
In small amounts, stress can be helpful.
"However in large amounts or when the stress continues for a period of time, stress can affect our physical and mental health.
"Given what we are all going through now, we all need to make sure that we manage our stress as best as we can."
She said people would know that their stress was high if they felt irritable and snappy and had trouble sleeping.
Finding it hard to unwind or relax, overreacting to situations, having nervous energy, headaches and stomach problems were further signs of too much stress.
She said anxiety was a "normal response to new situations and changes, particularly when the outcome is not known or unexpected".
Chronic stress, she said, may lead to anxiety.
People will know they're anxious if they have difficulty concentrating, feel restless, have a rapid heartbeat or experience sweating [not when exercising].
Trembling or shaking, feeling light-headed or faint, numbness or nausea and avoidance of situations that cause anxiety were other signs.
As a way of coping, some people may notice that they are drinking more alcohol than usual or using substances.
"This coping strategy is unhelpful, even though at the time you might feel that it is," she said.
"This feeling is only temporary. If you are relying on this coping strategy, you may be at risk of your body adapting to how much you drink or the substance that you use."
When this occurs, people will experience some withdrawal symptoms such as cravings, feelings of worry, stress and anxiety.
"These withdrawal symptoms will then escalate your existing worries, stress and anxiety," she said.
"It becomes a vicious cycle. So it is important that you learn other coping strategies that can help manage how you feel."
She said physical activity was a "great way to release worry, stress and anxiety, as it helps with muscle tension".
"Even though gyms are closed, we can exercise at home. If you have steps, you can walk up and down them. You can do yoga, pilates, stretching, push-ups, sit-ups, squats or walk around your backyard."
A simple online search will produce many tips on how to exercise at home.
"Find one that suits you," she said.
Dr Bailey added that social support was important.
"Research shows that good social support can reduce emotional distress and improve coping during stressful times," she said.
"We are social creatures, so it is important that we keep in contact with family and friends.
"If you are working from home, make sure you stay in touch with colleagues."
Relaxation can help people manage stress and worry.
"Breathing exercises, mindfulness, meditation, yoga and tai chi are some examples of relaxation. There are also apps to help with relaxation and managing your worry, stress and anxiety."
She recommended free apps such as Smiling Mind, Virtual Hope Box, Stop, Breathe & Think, ReachOut WorryTime, ReachOut Breathe, Drink Less and SURE Recovery.
Lifeline is on 13 11 14.
