6 Ways to Cope with Anxiety During a World Crisis

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Finding life balance between travel and fitness

With the world Pandemic and spreading of Coronavirus, it’s easy to feel out of control anytime we face the uncertainty and unknown. It’s distracting and depleting. But it is also an opportunity to strengthen our resilience muscle.



2020 is a year we will never forget!

We had plans, dreams, and goals to achieve when suddenly all got put on hold and the anxiety kicked us. A new contagious virus, uncertainties of what comes next, cancelation of trips, work from home, quarantine, some of us lost our jobs, and even worse, had to face our families and friends getting contaminated. We have all the reasons to feel anxious.

But here are six ways to navigate the current climate with resilience:

  1. Address your feelings
  2. Empathize and be a responsible traveler 
  3. Control what you can: Your Mind
  4. Take care of your body and health
  5. Be positive and practice gratitude


1- Adress your feelings

Yes, I am stressed too.

For many years I worked in the Pharma and Biopharma industry, and I helped to make a difference in people’s life with drugs and vaccines. In January 2020, I decided to follow my heart and start my travel business helping people to go on journeys around our planet.  It would be ironic if it was not a very stressful time for me.

In times like this, it is very easy to make a decision based on anxiety or to feel depressed questioning yourself, “What am I doing with my life?”

But take a moment to think about what really scares you about the Coronavirus. Is it getting sick? Seeing your loved ones get sick? Is it being hit financially? Being confined in your house for weeks without knowing what comes next?

As humans, we are hard-wired to scan for potential threats, and the Coronavirus has been framed as a big one. Now it is time to arm yourself with facts, this is a real threat, but our natural fears make it much worse.

While caution is important, extreme panic will undermine your mental health. Make sure you worry according to probability and adjust your behaviors to gain some sense of control without panicking.


Read More: Ethical & Responsible Traveler – 15 Tips every world traveler should follow


2 – Empathize and be responsible traveler

I had an awesome trip to India which was also an amazing opportunity for my very first Press Trip.

Right after my trip to India, I had a family trip to Germany planned. I only get to see my family who lives in Brazil once a year and I was extremely happy and counting the days to hug them and spend an incredible vacation with the ones I love.

I chose to be responsible and unselfish and I canceled all my upcoming traveling.

This is a very difficult time for my brand new tiny travel business and also not being able to see my loved ones.

Financially a lot of us are feeling vulnerable, and creatively, it aches to consider visions I have poured my heart and soul into not coming to life.

I also feel terribly sorry for the small and big businesses –  the airline’s companies, tour operators, hotels, taxi drivers, owners of restaurants and shops – I empathize with all of us that rely on the travel industry for income, and also, having to cancel our business trip or dream vacation with our loved ones.

But it is not about me. It is not about my desires. It is about all of us, the ones around us, it is about our society.

But it is necessary. Please stop traveling, at least for a while. 

When everything is over, the Taj Mahal, the Coliseum, the Eiffel Tower, Phi Phi Island, and Christ the Redeemer will all still be there waiting for your visit.

You have a chance to make a difference and stop the spread in your country, and avoiding traveling at this time which is the smarter thing to do.

3 – Control what you can: Your mind!

We are witnessing history, and the most important thing is to focus on what you CAN control. Moving forward is what humanity is good at after all.

We all have our own reasons to feel stress, sadness, fear, panic, confusion, anger, anxiety, or even worse, all the feelings at the same time.

The bad news is that they are not good feelings to feel and they reflect negatively on our bodies and especially our minds.

But the good news is that those feelings are normal in times of stress, and we can learn how to control it. Many of the physical illness starts with an unhealthy mind. Our mind is incredibly powerful.

Taking the time from being in public, moving to a home office, and canceling social events to stay at home are actions you can take which are positive. But staying at home watching the news and reading people panicking on social media is not going to help you.

Opt to surround yourself with things that keep you calm. Read a book, go for a walk, watch a movie, listen to a calm song while you work from a home office are some of the choices you can make to help to calm down your mind.

Finding life balance between travel and fitness

4 – Take care of your health

Stress affects our mood, but it also affects our physical health.

Now is the perfect time to promote health and to prevent illness. A lot of physical disease starts from an unhealthy mind. Now is the time to manage it.

  • Get plenty of rest and take regular work breaks
  • Keep hydrated
  • Make sure to eat healthfully
  • Building a resilient immune system will also help you feel more in control. After all, the risks of suffering from stress and burnout are higher than Coronavirus
  • Exercise – Go for a walk, practice yoga, take your dog for a walk, play with your kids or dance like no one is watching you. Keep moving, it is good for your body and your mind
  • Don’t rely on cigarettes, alcohol, or medication to try to remain calm. They may work for a very short time but will cause negative effects long term which is not a good solution for your body
  • In case of physical or mental emergency, go see your doctor or therapist
  • The most important, let’s repeat the Mantra again: Wash your hands, use hand sanitizer, cough inside your elbow and if you feel sick, contact your doctor and avoid contact with others

Check these 7 simple steps to protect yourself and others from COVID-19 


5 – Be positive and practice gratitude

We should NOT panic at this moment, but at the same time, I don’t think we should live in denial.

I have no idea how many times I heard things like  “it is just the flu” or “It only affects old people with preconditions”.

I think that by this point we all have seen and heard enough to believe it is not only media fantasy or a conspiracy. It is real, it is a Pandemic!

There are 2 reasons why Coronavirus has brought some countries to their knees. First, it is a form of flu that is devastating when people get really sick and they need weeks of ICU – and, second, because of how fast and effectively it spreads. There is a 2-week incubation period and many who have it never show symptoms until later.

Coronavirus is a new threat and coping with new threats requires strength and energy.

As the travel expert Stephanie mentions in this great article “By using immune booster supplements, staying positive, protecting others and helping to keep their spirits up, you’ll help make the Coronavirus quickly become just a bad memory.”

Give yourself some credit and remember to end each day with a measure of gratitude that you successfully navigated the world around you, and let this positivity build on itself.

You have the power to care for your physical and mental health; don’t let anxiety control your well-being.

Read More: 9 Positive lessons we learned from social distancing




First of all, start by taking a deep breath and try to identify what you are feeling at this moment – Face and feel these feelings, then as a second step take action towards controlling it.

Be a responsible traveler: Stay at home now, wherever home is for you.

Be Mindful and aware of what is happening around you – Find a reliable source of information such as WHO or a public health body of your country: Ministry of Health. As President Obama once said, “Stay calm and listen to the experts”

Take Precautions: Wash your hands with soap for at least 20 sec. Use hand sanitizer. Cough and sneeze into your elbow. Do not touch your face. Practice social distance. If you’re worried about vulnerable friends and family, such as the elderly, put a plan in place to check in regularly. Adjusting behaviors will help you regain a sense of empowerment instead of allowing the latest headlines to dictate your actions and emotions.

Empathize with others: Avoid exaggerations and be supportive of people contaminated with the virus.

Control your mind: Practice meditation and spend some time with the quietness, paying attention to your breathing. It works wonders to calm down our minds.

Take care of your health: Eat healthy, drink plenty of water, practice yoga, go for a walk.

Make smarter choices: Like everything else in life, it is a matter of choice – My choice, your choice! Be the one who will inspire others around you! We are ALL IN THIS TOGETHER!

Embrace Generosity:  The finite mindset of opportunism, selfishness and panic will hurt all of us in the long run. Keep a selflessness and a calm caution as we navigate this together.

Don’t Panic by the Authorities Precautions: It is scary to watch everything closing and getting canceled, seeing empty streets or empty stadiums. But all of these actions are necessary at this moment in order to reduce the viral transmission. At this moment, love and care looks like an empty Coliseum.


People with purpose, goals, and visions have no time for drama. They invest their energy in creativity and focus on living a positive life.



6 healthy ways to cope with anxiety 6 Healthy ways to cope anxiety and stya positive


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Hi, I am Paula

Marketer, Blogger & Athlete

I'm a Brazilian native who calls U.S. home.

Travel & be healthy is my philosophy for a happy life balance, and for this purpose, I embarked on a journey to inspire and empower others to seek new adventures and live an active and healthy lifestyle..

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14 thoughts on “6 Ways to Cope with Anxiety During a World Crisis

  1. Maria Y says:

    Really great article! Refreshing to read something about what we can actually DO to cope with this pandemic. My fear isn’t of me getting sick, it’s of unknowingly contracting the virus and transmitting it to my elderly, frail nursing home patients. I believe that stress management (and hand washing!!!) is key to keeping our immune systems strong. Thanks for good read!

    • Paula Martinelli says:

      Thanks Maria, I am glad you enjoyed the reading. I agree with you, it is not about me or you, it is about ALL of us. We are in this together!

  2. Cathia says:

    It’s so difficult not knowing what comes next in the near future and you are doing an great job in reminding us to be positive and managing our anxiety levels. Excellent article about such an important and current topic.

    • Paula Martinelli says:

      Thank you Cathia – It is so true, the feeling of unknowing is stressful, but we need to keep pushing ourselves to keep a positive mind.

  3. Fernanda says:

    Very good dear friend!! great and important reading for this moment. In 5, BE POSITIVE AND PRACTICE GRATITUDE… Always.

  4. Beatriz says:

    Thank Paula for the well done blog article!
    I always like to read the refreshing thoughts you put so well together!
    Keep up the good work and never loose the inspiration.

    • Paula Martinelli says:

      Beatriz, thank you so much – sometimes it is not easy to feel inspired during difficult times, but then we need to push ourselves and pull our positive attitude and mind.

  5. caroline musselli says:

    What a great article, so relevant. It is important to remain positive and keep in mind that this is just a phase. Keep calm and wash your hands!

    • Paula Martinelli says:

      Thanks Carol -the best advice is keep calm and wash your hands! Yes, it will pass soon and hopefully we can learn from this (bad) experience.

  6. Pry says:

    Thank you Paula for writing this great article! We are all experiencing this anxiety and putting things into perspective as you did is very helpful and reassuring… this all should pass soon… meanwhile we need to give our best and cooperate as a society… every one & every action counts! Thanks for making me feel better with your words & thoughts on this post!

    • Paula Martinelli says:

      Thanks Pry and I am so glad you enjoyed the article. I agree with you, it will pass soon and meanwhile all we need to do is to live this temporary difficult time and to take care of our health, wash our hands and stay home.

  7. Stéphanie LANGLET says:

    My evening gratitude will be that this pandemic brought me a great friend like you, Paula. You rock! Positive people are so important in this world, especially in such a hard time! And thanks for the mention <3

    • Paula Martinelli says:

      Thank you so much Stephanie and I agree with you. Even during challenging times we still can find the positive, and I really appreciate a new friend I made.

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