Crisis, self-isolation – how not to go crazy. Psychologist’s advice

Crisis, self-isolation – how not to go crazy. Psychologist’s advice

Many today are worried about the coronavirus pandemic, and the advice of a psychologist on how to deal with anxiety and panic may become especially necessary.

The coronavirus pandemic that has emerged in the world has left no one indifferent. Every day from different sources a stream of negative information pours on us, and it is almost impossible not to succumb to general anxiety. What can help you avoid panic?

How to stabilize your condition and take care of not only physical health, but also psycho-emotional? Tatiana Podyapolskaya, a psychologist and blogger, shares her recommendations.

Television, radio, the Internet – information is now being broadcast everywhere that the coronavirus is attacking: most of the population is at risk and there is nowhere to run. It’s like sketches for some blockbuster or disaster movie. The planet is in danger. Data on the number of cases every day only add fuel to the fire. The result is massive panic.

The coronavirus has become the “topic of the day” not only in the media, but also at home and at work. Pandemic issues are discussed in personal conversations and in correspondence with friends and colleagues, because it is “important and relevant.” But in fact, this approach only provokes the onset of anxiety more strongly.

Meanwhile, China, having survived a severe epidemic, is quietly recovering its economic performance. Will the rest of the world really follow a different scenario? 

Thinking positively as a way to protect yourself from coronavirus

Let’s think logically. Most likely, you are reading these lines while sitting at home in a warm and, importantly, safety. Sipping delicious tea, having access to the Internet and the phone. Shops, hospitals and food delivery are working. This is not a war, there is no direct threat to life! To calm down a bit, replace the word “pandemic” with something else, such as “reboot.” After all, she is sometimes really needed. Yes, some programs will fly off, you will have to change something yourself. But wouldn’t it be wise to save the energy for these changes now, instead of flinching every time, turning on the TV?

If you are an alarmist, the first thing to do is shield yourself from the media. When there is no way to somehow influence the circumstances, why delve into them? To calm down, you need to focus not on the “minuses”, but on the “pluses” – that is, on the good that is now in your life. Why is it important? Because the physical health of our body largely depends on the emotional state, it is not for nothing that a number of serious diseases are of a psychosomatic nature.

Meditation: Developing Mindfulness and Reducing Anxiety

Meditation helps to cope with anxiety, distract from obsessive thoughts, and begin to soberly assess what is happening. Thanks to the technique of conscious contemplation, you can clear your mind of all the garbage that is present in your information field, stabilize your emotional state, and reduce the level of stress. Spending only 10-15 minutes of meditation a day will get rid of fears and anxiety, depression and panic attacks. Your overall health will improve.

The simplest meditation technique is focusing on the breath. Choose a time in the morning or evening when no one will disturb you. Sit comfortably, relax and watch your breathing. Do not try to drive away all thoughts, let them come and go, without lingering in consciousness. You can start with just 1 minute, and then gradually increase the time to 15 minutes per session.

Stabilization of the psychological state: 6 rules for working with your psyche

  1. A good way to calm your nervous system is to play relaxing music. Make yourself a special audio compilation, sit in a chair or lie down, light candles, relax and breathe deeply. At the same time, you can dream, think about something pleasant, or just relax, freeing your mind from thoughts.
  2. Start calming your loved ones. Collective panic is always more terrifying because it is difficult to cope with. Agree that you do not make the coronavirus the main topic of discussion and do not support a decadent attitude. Share good news, take care of each other.
  3. Watch a good movie, play with children, do household chores, creativity, hobbies. It is extremely important now to be distracted by something constructive. 
  4. Set a goal for yourself during the quarantine period. For example, learn how to cook 10 of the most delicious dishes, pump up your buttocks, sit on a split, learn 100 new English words. 
  5. Make time for sports, yoga, any physical activity. It is important. Exercise has a positive effect on hormones and is an excellent remedy for any depression. 
  6. Avoid drinking too much alcohol, it only has a temporary sedative effect. And under stress, a hangover can greatly exacerbate anxiety. 

Planning for the future as a way to cope with coronavirus anxiety

It is important to make it clear (first of all, to yourself) that life goes on. And the best way to do this is to start making plans. Of course, in conditions when everything is uncertain, such a decision may seem strange: how can you plan something if you do not know what will happen next? However, this is exactly the tool that helps you switch from negativity to creative thinking.

Start by setting short-term goals – within the next week. If the level of anxiety is high, try to cover as many areas of activity as possible: home, family, work, sports, hobbies, self-development, study, health, friends. Plan at least one task for each of them, think over how you will implement everything, and check the boxes on the list that has already been done. In the case when anxiety does not bother you very often, choose priority areas for yourself – those that charge you with positiveness and energy the most. And set goals related to them.

Further expand the time period, making plans for a month, quarter, six months, a year, 5 years. This will allow you to feel confident in the future and focus on what needs to be done and when. There will be no time to panic. 

Imaginary Symptoms: How to Distinguish Signs of COVID-19 from Panic Attacks

Most importantly, you do not need to immediately diagnose a coronavirus in yourself if you sneeze and cough. Do not panic when you have a runny nose or fever, and even more so without taking tests, do not assure yourself and others that you are sick with COVID-19. It is spring now, the change of seasons is the standard time for acute respiratory infections. And it, by the way, is also contagious, so you should stay at home and drink tea with honey.

The main symptoms of coronavirus are as follows: fever, general severe weakness, dry cough, respiratory failure (choking attacks), nausea, diarrhea. Separately, all of these symptoms can be caused by completely different reasons. But since the topic of the pandemic is now heard, there is a high risk that you will subconsciously give the most expected explanation for what is happening: “I am infected.” Do not rush to such conclusions until you are examined at a medical facility!

Any unfavorable situation tends to end. And now your health directly depends on your actions. Take care of yourself! 

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