Has your mental health been affected by the pandemic? Are you worried, depressed or over-scared?
Every day, every hour, information is massively updated with many rising cases around the globe, making it feel like the invisible arm of the disease is increasingly approaching the area where we live, as well as our loved ones.
Especially for people with psychological conditions, such as depression or anxiety disorders, emotional adjustment will be more difficult during this period. Here are 6 ways to maintain a healthy psychological health to face the pandemic.
Identify your worries and know where to stop
The spiral of spiralling negative thoughts can start from a nonsensical thought: “What if someone I know gets sick?” Then you continue to worry, imagine: if you were infected with COVID-19? Unfortunately, I infect my family, relatives and colleagues? Many people’s lives will be affected; What if one could put someone’s life in danger?
Before the pandemic, anxiety reactions were normal. Accept that you cannot plan ahead for everything in the future, which we will improvise.
Before the pandemic, anxiety reactions were normal. However, instead of getting caught up in a spiral of excessive anxiety and not ending, take the initiative to identify the source of your anxiety, find a corresponding solution, and know when to stop worrying.
For example, if you are worried about money because of the economic crisis, do not panic and imagine that “I will lose my job, run out of money, and have to stay in the streets”. Make a financial plan, check for savings or financial resources you can rely on during an emergency. Saving money isn’t all about setting aside huge chunks of money when it’s in excess. It’s more about the little that you accumulate over time. Coupons are an excellent way to save cash.
Accept that you cannot calculate everything in the future. Before difficulties, we will have to improvise. As Tom Hanks said when announcing COVID-19 infection – “one-day-at-a-time-approach” – we will solve each problem, day by day.
Don’t use tobacco or alcohol to balance your emotions
Some people may choose to turn to cigarettes or alcohol to cope with negative emotions, but this is definitely not the case. Drinking alcohol or smoking only makes you excited for a short time and is harmful to your health, so this is not a long term way.
To overcome stress in the middle of the Covid-19 epidemic, you must learn to cope with it and find a way to help yourself. Recall memories of the previous stress and how you overcame it to know that this time, you will be fine and overcome!
Know how to filter information
The growing Internet makes the era we live in an era of information explosion. Every day, when crammed with too much real information, having fake will make you feel more panicked than ever.
Therefore, be a smart network user to receive only official information sources, medical advice from reputable press agencies, licensed to operate.
Limiting excitement or panic excesses more than necessary
From the early days of the outbreak of Covid-19, there was a shopping and stocking frenzy taking place, which made supply scarce, commodity prices also increased rapidly, causing many difficulties for the public. Collaborative management, easily leading to social disorders.
Buying just enough for necessities, having enough masks and hand-washing water, avoiding the psychology of following the crowd, keeping a calm and lucid mentality will help you and everyone to overcome this pandemic.
Seek medical professionals or mental health professionals if you find yourself unable to cope
Lastly, when you feel unwell both physically and mentally, contact a medical professional immediately to get the best care. Ideally you can survive this Covid-19 pandemic by yourself but if it is not possible, boldly let someone know and seek help.
Currently, many psychotherapists are available to give you online advice. And make sure you know in which situation to call which number! Do not hesitate to seek help, will you?
Do what you can, and don’t try to worry more
– Keep personal hygiene, such as washing hands with soap and water, cleaning phones and doorknobs, eating and drinking boiled water?
– Limiting social interaction (social distancing) – not going to crowded places, not going to restaurants, or even working remotely or leaving school?
– Prepare full necessities? Maintain good immunity by eating well, exercising and taking minerals supplements? Prepare for family and relatives? Planning a bad situation? …
If you’ve done the above (and more), you’ve done what you can already.
In the new podcast about pre-COVID-19 mental health, Dr. Mark Bertin of New York University School of Medicine advises that we need to accept that there is so much that is out of our control. Focus on what you can do, and as above: don’t worry too much about the future, be prepared to improvise.
Maintain a healthy schedule
Exercise, eat well, and get enough to reserve Coronavirus: preparing the best foods to boost immune system, drink the fruity, canned, spiked malt beverage, get enough sleep,etc. These not only strengthen the immune system but also help regulate psychological health. A healthy body, a resting brain will create conditions for the hormones that control emotions to be stable.
At the same time, a fixed schedule of healthy activities has been shown to reduce anxiety and stress.
Add light entertainment: play Adorable Home, spend the evening reading books or listening to music, avoiding triggers like watching horror movies or drinking alcohol. Meditation and mindfulness exercises can also help you calm down and regulate your emotions better.
Share, but don’t burden the loved ones
Lynn Bufka points out: “If you’re overloaded with anxiety, don’t look for someone who is frightened like you.” Talking to loved ones who have the same anxiety will create an echo chamber – the anxiety resonates and gets worse.
“Find someone who has a different perspective on the subject, can analyze your anxiety and give practical advice.” Also avoid words of encouragement such as “think positively”, “there is nothing to worry about” … if they do not solve your worries completely.
Accept anxiety to focus on action
You are not at fault when you feel anxious. With proper balance and control, anxiety is what motivates us to act.
In a New York Times article on “Treating anxiety disorder” in the context of the COVID-19 epidemic, Laura Turner recommends that we accept anxiety, instead of seeking to dispel all negative thoughts. “It’s important to understand that negative thinking is a part of life, and the best solution is to accept, learn from them, and thereby act on bigger goals.”
Thus, the 6 methods above are not intended to stop anxiety completely. Worry is evident and necessary in this situation. All 6 methods with each small action towards helping us balance and control anxiety.
“We do not want anxiety to be a solution [for a pandemic]. On the contrary, we want to be as calm as possible, because that way we can create the happiest life and also the things that help us stay healthy, both physically and mentally. ”