Today Europe is the epicenter of the coronavirus pandemic. This means millions of people are facing a health emergency and uncertainty caused by CoVID-19. People in other countries are worried and are preparing for a possible quarantine. And if following the recommendations of the World Health Organization (WHO), which we recently talked about, will help not to get sick, then how to deal with the anxiety and emotional discomfort caused by a pandemic? And what if you or your loved ones are sick? Fortunately, scientists from the Madrid College of Psychology recently published guidelines on how to deal with anxiety for those who are not at the epicenter of the outbreak and those who have personally encountered the coronavirus.
Tips for those not affected by the disease
Despite the fact that you are safe, anxiety can manifest itself in different ways: nervousness, agitation, alertness; inability to stop thinking about something else; the need to constantly see and hear information about the coronavirus; loss of habitual working capacity, etc. There may also be problems with sleep and concern for the health of loved ones. If the above symptoms describe your condition, then psychologists suggest the following:
- Identify thoughts that may make you uncomfortable: Constant thinking about illness can lead to increased anxiety.
- Admit that you are worried and accept it. If necessary, share your experiences with loved ones. This will help you find the help and support you need.
- Follow the situation with the help of official and scientific media, avoid sources of inaccurate information.
- Tell your loved ones the truth about the pandemic. Do not lie to minors and the elderly, explain the situation adapted to their level of understanding.
- Try to follow the news less often. This will help reduce nervousness and anxiety.
- Share only reliable information obtained from official sources. Don't mislead others.
The researchers also recommend maintaining an "optimistic and objective mood," avoiding constant discussion of the pandemic, relying on family and friends and staying calm, and strive to lead a normal life.
Tips for those in quarantine
In case you are quarantined, experts advise you to follow the recommendations and preventive measures determined by the health authorities. “Trust them because they know what to do. They have the knowledge and the means,”the scientists write.
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- If you are advised to stay isolated, keep in mind that it can lead to stress, anxiety, loneliness, frustration, boredom and / or anger, as well as feelings of fear and hopelessness, the consequences of which can be felt even after quarantine.
- Take advantage of isolation to do the things you enjoy but usually didn't have time for (reading books, watching movies, etc.).
Tips for those who are sick
If the disease nevertheless reached you or your loved ones, then in addition to the above recommendations, psychologists point out that several key points are observed:
- It is important to learn how to manage obsessive thoughts. There is no need to prepare in advance for the worst-case scenario.
- Don't worry unnecessarily. Be realistic: the vast majority of people who get sick get better.
- When you get scared, remember the number of illnesses that you have already successfully had.
How to overcome anxiety and fear?
According to experts, fear is not a “bad” emotion in and of itself. It is bad when a feeling of fear appears in a situation in which nothing threatens us and the negative experience of the past can remind of itself. It is possible that knowing that other people are also scared can help you cope with anxiety. Experts also advise spending less time on the Internet and following the news less. The best way to relieve anxiety is through meditation and breathing exercises: whenever you feel that an anxiety attack is approaching, concentrate on your breathing. Keep doing this over and over and in the future you will see how you can learn to recognize and let go of negative thoughts.
Lyubov Sokovikova