The statistics on the incidence of covid are frightening with new anti-records, the Omicron strain is even more contagious than the rest — we have all the prerequisites for concern. And many note that they began to sleep worse, and become infected with social anxiety. How to maintain mental balance, our expert recommends.
Against the background of frightening statistics and daily news about acquaintances and neighbors who fell ill with covid, anxiety is growing in society. It’s unavoidable. It seemed to many that we were already accustomed to living in a pandemic. But the next wave again increases anxiety for oneself and loved ones, activates the fear of death. The general tension is getting stronger. And even those who felt quite stable a week ago notice symptoms of anxiety.
Our expert Ekaterina Klochkova told how to help yourself stay more calm in such circumstances.
Simple exercises to deal with anxiety
If you suddenly began to cry more often, you cannot fall asleep, you experience a feeling of unreasonable anxiety or fear …
1. First, it is important to ask yourself: at the same time with what events did these states begin to appear?
What has changed in your life? Maybe something happened in the physical world, or maybe in your ideas about the future?
If you place an uncaused “state” in a life context, then it is possible to notice which events and thoughts strengthen it, and which, on the contrary, weaken it. Thought? Perfectly. Memorize or write down all the factors that help you feel calmer. This is necessary in order to support yourself in moments of excitement.
2. Next, let’s look at what reinforces your incomprehensible state.
First, note for yourself how realistic the things that scare you when you can’t sleep. It is very important to divide them into two categories: those that you can influence and those that you cannot. For example, you can wear a mask and get vaccinated for yourself, but you can’t force your brother to do it.
Everything you can do for yourself must be done. And about what you cannot influence, it is better to think less
After all, the brother also takes care of himself, just in a different way. Let’s leave it to him.
3. Now is the time to take care of your body
When the mind begins to wander and find new things to worry about, it is very important to bring it back to the here and now.
Look around: what room are you in? If you feel comfortable in it, then continue to stay there. If the feeling of anxiety does not leave you, try to create a safe corner for your body: find a stable chair, a comfortable but firm sofa — it is important to feel the fulcrum. Wrap yourself in a blanket for more comfortable tactile sensations. Reduce sounds and lights to a calm level so they don’t stimulate your mind.
Focus on your breath and body sensations, the body should be warm and soft. Listen to physical sensations. Stay like this for a while so that your anxious part looks around and realizes that right here and now you are safe.
«Ground yourself.» Perhaps the state of anxiety is so strong that it will not work to immediately look around in the “here and now”. Then try the following exercise to reduce emotional intensity. Sit down, look around. Try to find and name 7 red objects, 6 orange, 5 yellow, 4 green, 3 blue, 2 blue and 1 purple. This will help you ground yourself and reduce your anxiety by refocusing your attention.”
General recommendations
Recall that during stressful periods it is especially important to take care of a balanced diet, healthy full sleep, moderate physical activity and walks in the fresh air. And get revaccinated in a timely manner — this will increase your chances of coping with the disease and reduce anxiety.
It is also worth reducing the level of information noise in your life.
“Don’t read Soviet newspapers before dinner,” advised Professor Preobrazhensky. “… Don’t read any of them.”
Make sure that communication with others is as comfortable and supportive as possible. Avoid conversations and situations that trigger and increase anxiety.
Ultimately, stress and constant worry are not good for your immune system.
Symptoms of the Omicron strain*
A sore throat
Runny nose
Muscle pain
Cough
High fever is less common
Loss of taste and smell is not a typical symptom for «omicron»
*