August 12, 2020
AliExpress WW
12 ways to deal with coronavirus anxiety, psychologists say

12 ways to deal with coronavirus anxiety, psychologists say

AliExpress WW
Millennial stress sad depression
Millennial stress sad depression

Mascot / Getty Images

AliExpress WW
  • New coronavirus continues to beat cities and overload hospitals throughout the United States, causing residents to worry about the unknown, the health of their loved ones, the economy, and more.

  • Psychologists say that in such a crisis, a sense of anxiety and anxiety is normal, but this can be dealt with.

  • To deal with the situation, limit the impact of this problem on the media, help control the spread of the virus, contact others and follow these other expert tips.

  • Visit Insider homepage for more information.,

Know that feeling anxious about coronavirus is normal and normal.

Wall Street traders are among those who are stressed as the economy suffers.
Wall Street traders are among those who are stressed as the economy suffers.

Reuters

With increased workload, physical isolation from loved ones, and, for many, the loss of routine and goals, Americans are experiencing a mental health crisis along with a medical crisis for several months.

May study it has been found that more than a third of adults have signs of clinical anxiety or depression.

This is clear, Julie PikeThis was told to Business Insider by a clinical psychologist from Chapel Hill, North Carolina who specializes in anxiety disorders. “Anxiety is Mother Nature’s way of trying to protect us by pushing us to resolve uncertainties and find solutions,” she said.

But while eliminating the stress associated with coronavirus is a difficult task, it can and should be managed so that you can maintain your mental health and your immunity.

Business Insider talked with mental health professionals and COVID-19 survivors on how to deal with the situation.

Tell yourself something for sure.

woman stands out of the window
woman stands out of the window

May_Chanikran / Shutterstock

The obscurity of this pandemic – how long it will last, who it will affect, and how it can forever change our lives – is largely a cause of concern.

“Uncertainty is a concern” Natalie DattiloThis was told to Business Insider by the director of psychology at the psychiatry department of Brigham & Women’s Hospital.

To counter this, remind yourself of that which is certain, no matter how insignificant.

Say something like: “I’m sure that no matter what happens, we will find a way to handle this. Or: “I am sure that I love my family and will do everything in my power to protect them.” Or even, “I’m sure I’m standing here today, still breathing, and the sun is shining,” Dattilo recommended.

“By adding even a small element of confidence in the face of insurmountable uncertainty,” she said, “you can reconnect with the present moment, justify yourself and maintain a good sense of self-control and confidence.”

Limit your impact on the media, especially if you have been struggling with anxiety before a pandemic.

negative effects of watching TV
negative effects of watching TV

tommaso79 / Shutterstock

Panic occurs when people overestimate the threat and underestimate their ability to cope with the situation – both types of media behavior can fuel.

“Although it’s good to have a general idea of ​​what is happening, especially if you live near an area with a high concentration of cases, it is important to limit the impact of the media, especially from unregistered or potentially unreliable sources,” she said.

Director General of the World Health Organization Tedros Adhanom Gebrees also encouraged people to check news from reliable sources only once or twice a day.

Do your best to protect yourself and your family, including good hygiene and social practice.

medical virus coronavirus flu sick colds hygiene hand sanitizer clorox wash hands door handle coke 3
medical virus coronavirus flu sick colds hygiene hand sanitizer clorox wash hands door handle coke 3

Crystal Cox / Business Insider

Action is the antidote to anxiety, and in fact, people can do a lot to protect themselves and their families.

Wash your hands often and thoroughly, wear a mask when you go outside, and keep your distance from people you don’t live with.

Get involved in protecting your community by helping more vulnerable food neighbors or just staying at home.

health weight loss greens vegetables vegetables fruits vegan vegetarian grocery products fitness nutrition scales farmers market wellness
health weight loss greens vegetables vegetables fruits vegan vegetarian grocery products fitness nutrition scales farmers market wellness

Crystal Cox / Business Insider

You can also take steps to help your community, whether helping an elderly neighbor get food, donate blood, or stay even when you feel healthy and can go outside.

Because asymptomatic people can carry and distribute COVID-19, “the choices you make regarding where you go can be the difference between life and death for someone else,” said the WHO Director-General.

Try to focus on what you are grateful for, not wanting you to change or leave.

journalistic
journalistic

JGI / Jamie Grill / Getty

Instead of pickling because of fears that you will receive a coronavirus, your wedding will be canceled, or your children will not be able to return to school in the fall, “focus on what you value and what you are thankful for,” said Pike,

For her, this means the opportunity to spend more time with her children, and that spring, and the warm and long days that accompany it, are just around the corner.

She recommends people make a “thank you list” daily to increase psychological resilience.

It “also helps us to stop focusing narrowly on potential threats or negative elements of our environment that our limbic brain … is ready to do,” she said. “Expanding our perspectives and recognizing that although everything is complex and uncertain, there are good things in our daily lives,” can be of great importance.

Get virtual help from a mental health professional or download the stress reliever app.

meditate
meditate

Getty images

Therapists across the country are switching their practices online, and many of the existing virtual therapy services, such as Good side and Talkspace are is booming in business,

Some services change their offer in the light of the coronavirus; TalkSpace, for example, offers free therapy for healthcare professionals at the forefront of pandemic control.

And some therapists free online group therapy sessionsThis was previously reported by Business Insider.

Melissa Robinson-Brown, a New York therapist, says some anti-stress applications can help faster and cheaper.

She recommended meditation apps. calm and Headspacethe last of which currently offers free subscriptions, and Daylio, which helps you keep track of your mood and daily activities so you can maintain a mental health promotion schedule.

Just breathe.

Breathing Wrong thumb05
Breathing Wrong thumb05

Rob Ludaser

You don’t even have to download the app to experience the magic that reduces anxiety from just breathing.

Psychiatrist Dr. Mimi Winsberg, co-founder and chief medical officer of Brightside, recommends a 4-7-8 method that can restore a sense of calm when you feel out of control.

The method includes inhaling for four seconds, holding for seven and exhaling for eight, Briana Borten, clinical Ayurveda specialist and founder of the wellness company The Dragontree, insider said earlier,

But more than a specific account, it is important that the exhale is longer than the inspiration. “Elongation of exhalation emphasizes liberation. You let go of everything that happens and relieve stress, ”Borten said.

Trying to maintain a routine.

Goal setting on the calendar
Goal setting on the calendar

Andrey Popov / Shutterstock

Todd Herman and his wife, who were quarantined in an apartment in New York with their three children, tried to preserve the routine, planned reading times, and other activities for the children.

This strategy is also important for adults, as daily activities, such as trips to work and lunch, are discontinued.

“In our homes, maintaining structure and routine is crucial because it strengthens order and predictability,” Dattilo said. “This is also what we have control over. We know that structure binds anxiety, so we can maintain our routine, which helps. ”

Eat healthy foods, do not smoke, and exercise whenever possible.

walks alone, quitting work
walks alone, quitting work

Sergey Zaykov / Shutterstock

Good nutrition and sufficient movement are good for the body and mind.

WHO Tedros recommended a “healthy and nutritious diet that helps your immune system function properly,” limiting alcohol and sugary drinks, rather than smoking.

“Smoking can increase the risk of developing a serious illness if you become infected with COVID-19,” he said.

He also encouraged people, in accordance with local and national rules, to go for a walk, run or ride a bicycle, keeping themselves at a distance from each other, or otherwise receive at least 30 minutes of physical activity per day for adults and an hour for children.

“If you can’t leave your home, search the Internet for exercise videos. Dance to the music. Do yoga or go up and down the stairs. ” For people working at home, he added, get up for a short break every 30 minutes.

Use the time to connect with loved ones and regain contact with old friends.

work from home office NYC apartment fire escape facetime virtual party
work from home office NYC apartment fire escape facetime virtual party

Joey Hadden / Business Insider

Social exclusion can cause depression and, in the long run, is even associated with reduced life expectancy.

Therefore, simply because you can be physically distant from other people, you can and must remain socially connected with them.

“If you check people once a month, register four times a month,” German said.

And, fortunately, today it is easier to do than ever.

Tools such as FaceTime and Skype, “can help us continue to feel and maintain these connections without risking exposure to the virus,” said loneliness researcher Julianne Holt-Lunstad, professor of psychology and neurology at Brigham Young University, previously told Business Insider,

She recommended taking initiative in contacting other people and asking how they are doing — will you improve your mental health as well as their mental health, as they will at least experience a perception of support, which studies show can reduce stress,

Holt-Lunstad added that the silver lining on something like a directive aimed at reducing contact with the outside world is the ability to slow down and communicate with people closest to us.

“When people continue to express love and support in various ways, this can make the period of relative imprisonment more tolerant.”

Use this experience to reevaluate areas of your life.

A man looks out the window at a quarantine hotel on the Canary Island of Tenerife, Spain, February 26.
A man looks out the window at a quarantine hotel on the Canary Island of Tenerife, Spain, February 26.

AP Photo

Alex, a 29-year-old in the UK, had to isolate himself for several periods to prevent exacerbation of the common cystic fibrosis viruses.

is he recommends to people new to isolation use the time to rethink how they want their life to take care of the coronavirus.

For example, he walked out of past isolation periods with dedication in order to make the most of his college experience, his desire to travel more, even if that means he must fiddle with medicine bags or with the intention of quitting work and getting started. his own business.

“This is not a punishment, it is a real opportunity for people to have the opportunity to think about themselves and their lives up to this point,” he told Business Insider earlier. “This is a real opportunity to clean up your life.”

Read the original article on Business Insider

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