Feelings of uneasiness and worry can be triggered by a stressful event, such as the recent declaration of a global pandemic. These sensations are felt both in Romania and globally. It is important to learn how to deal with stress before it becomes severe anxiety and panic.
Anxiety can occur regardless of race, ethnicity, gender, age or social status. It is a normal reaction to the uncertain and harmful things. For many of us, COVID-19 projects from the human mind a very uncertain future. People worry about their own health and the health of their loved ones. Also, there are a lot of concerns regarding school, work, finances, inability to take part in events and hobbies.
It should be noted that over-tracking the news about this virus can worsen our condition and aggravate our anxiety. Let us not forget that there is a lot of false information that appears in the media and on social networks, so it is important to know the source of information. So, let's take these from secure sources, such as press releases from Romania or other states, sites of the state authorities for informing the population regarding the pandemic, sites that have content based on scientific studies or details. / explanations of researchers, doctors, specialists in the field.
Take safety precautions seriously. The action is the antidote to anxiety. Do what you can to protect yourself and those around you.
The protective measures against coronavirus recommended by the World Health Organization are:
wash your hands frequently
Avoid touching your eyes, nose and mouth
stay home if you start to feel ill, contact your family doctor and listen to his advice
seek medical attention in advance if you have a fever, cough, or have difficulty breathing
Think in perspective! When we are stressed, we tend to see things worse than they are and imagine scenarios as black as possible.
ask yourself if you are not exaggerating how serious the consequences of this virus are and remember that most of the people suffering from this disease have it in a mild form and most recover without needing special treatment. Also, contemplate that you underestimate your ability to cope with this amalgam of intense living and you will find that you can find a way to deal with them
Take care of yourself ! To maintain a pleasant atmosphere and to have a positive spirit, it is important to take care of us. Among these things we can list:
maintaining good social connections and open communication with family and friends.
setting a schedule for activities and hobbies to enjoy at home (family games, trying new recipes, cooking, reading, dancing, watching movies, etc.).
painting and drawing, in addition to the creative and aesthetic aspects, also have therapeutic valences. This technique of coloring therapy can help to combat anxiety, depression, insomnia and even mental disorders. Coloring is extremely beneficial in expressing and releasing certain traumas, dreams, which cannot be identified by verbal expression, but only by drawing.
maintaining a healthy lifestyle, having a balanced diet; exercise (there are numerous online applications for moving around the house) and you will get quality sleep. It has been found that movement reduces anxiety by 20%, being safer than most drugs with their myriad side effects. Also, avoid consuming alcohol, tobacco and other drugs to cope with stress without the doctor's recommendation.
you can try meditation techniques (you can find them on youtube). Meditation is a simple and useful method of self-relaxation, which helps us become familiar with ourselves, how our mind works, our thoughts, emotions, sensations and perceptions so we can make the changes we want. Meditation also involves focusing all our attention on a particular object previously chosen, such as breathing. Thus, you will be able to reach an increased level of consciousness, a stability of the mind, which allow us to have a calm, relaxed, open and flexible state. In this way, you will be able to give the body a chance to settle down and readjust to a calm state.
English psychotherapist Silva Neves says panic is just as contagious as the virus. In a state of heightened anxiety we can induce erroneous thoughts such as that we might be sick. At these times it is not advisable to ignore them, but to verbalize them or write them down in a notebook and put it aside. Thus, psychologist Elizabeth Turp recommends that we keep a journal in which we write down the thoughts that cause us anxiety.
How to explain to the child about Covid-19
Inevitably, children will feel parents' anxieties, take over and observe changes in their daily routine. They will ask themselves what is going on around them: “why do people wear masks, why don't they go to school, why don't parents go to work, why don't they leave the house?” etc “. It is important to listen to them and see what concerns them in this regard.
Don't be afraid to talk to them about this virus. If you hide this from them, they will feel and feel inferior. If you answer the questions honestly and appropriately for age, you can help them to get rid of anxiety. You can do these things as follows:
talk to them about coronavirus in a calm manner
ask them what they already know about the virus, so they can clear up any misunderstandings
tell them that it is normal to experience some anxiety when new and stressful situations arise
give them a sense of control, explaining what they can do to be safe (for example, washing their hands regularly, staying away from people who cough or sneeze)
try not to overwhelm them with unnecessary information (for example, death rates), as this can increase their anxiety
make sure the virus is less common and severe in children compared to adults
it is beneficial to allow them to contact their relatives or relatives by phone to make sure they are okay.
It is important that he notices that he can rely on you and assures you that you will be there to help him no matter what may occur in the future. Give them the comfort they need. They don't know how to manage their anxiety but you can be an example, staying calm and also managing your own anxiety.
If you feel overwhelmed, do not hesitate to seek the help of specialists. You can seek help in the virtual environment. Several hundred volunteer psychologists formed a specialized group in providing psychological support for the crisis determined by COVID-19. Those who need a specialist can call one of the psychologists in the register on the page Facebook PSYCOVID – 19. The support they provide is free.
Do not forget! Although panic is overwhelming, so is courage!
In order to overcome the situations of panic, fear, extreme fear, we need to act, develop and manifest our courage, calmness and self-control in order to act without fear in order to achieve desires.
Article written by Izabelle-Alina Gheorghiu, psychologist