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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.
Know that feeling anxious about coronavirus is normal and normal.
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.
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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.
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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.
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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.
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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.
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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.
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.
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.
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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.
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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.
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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.
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.”
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