Every day a new announcement appears. Every day the plans are canceled and we are told to keep our distance.
If you feel desperate without a deadline when we will "get back to normal", you are not alone.
Add to this uncertainty economic problems, job losses or health concerns. All together affect the mental health of each of us.
Dr. Laira Gold, a health psychotherapist, says:
"The fact that people were locked up indefinitely and now have rules again has made them reflect on their lives and feel frustrated by the circumstances."
Studies and surveys that Dr. Gold has shown that people have had mental health problems during this period and for some of them, alcohol consumption has increased.
According to Brendan Street, an emotional welfare professional from Nuffield Health, there are several ways to reduce the "weight" that the pandemic has brought us.
"Many of us feel like we have control, then at one point they think: 'What if ...?' "This constant uncertainty can get out of control, leading to long-term stress."
Brendan's tips on how to take care of yourself in the midst of a pandemic include:
- Turn off the technology!
In uncertain times, checking the news is common. We are looking for answers and feel like news updates will provide them, but for many of us staying behind the screen and endless movement through social media can foster feelings of anxiety.
Brendan advises checking only one trusted news site once in the morning and once in the evening. That way you can be aware of the latest news but not be stuck in a cycle of doom and gloom collision.
Brendan advises having a fixed routine, even if you are currently working from home.
- Start creating healthier habits
For example, set your alarm at the same time every morning, go for a walk every day, cook dinner every evening, and so on.
Not only does exercise help relieve feelings of stress by giving us an increase in dopamine levels, but also a diet with nutritional values, adequate water intake and adequate sleep help balance our brain chemicals to give us clarity mental.
- Focus on your breathing
Stressful feelings can lead to increased heart rate and faster breathing.
While we may not be able to change the pandemic trajectory, we can use techniques to improve our mental state at the moment.
Brendan advises:
"Close your eyes and focus on your breathing. Inhale through the nose for a while and then exhale through the mouth. Not only will this take your mind off the uncomfortable feelings, but research suggests that about six such breaths per minute can trigger a relaxation response, which helps relieve the symptoms of anxiety and depression.
- Challenge thinking of unhealthy things
The first step in stress recovery is to recognize when it is happening to you and challenge it.
Kur ndiheni të stresuar ose të shqetësuar, shkruani shkakun, mendimet shoqëruese dhe gjendjen shpirtërore që keni provuar. Gjithashtu vini re se si rezultoi në fund, situata për të cilën u shqetëusuat. Shpesh, ne lexojmë përsëri përmes përvojave tona dhe mësojmë se teksa mendimet tona mund të përqendrohen në skenarin më të keq, gjërat rrallë dalin ashtu.
Kjo njihet edhe si “fuqia e ri-formimit”.
Për shembull, nëse mendimi juaj fillestar është: “Kjo pandemi nuk do të mbarojë kurrë. Jeta nuk do të jetë kurrë e njëjtë”, përpiquni të mendoni në vend të kësaj: “Kjo pandemi nuk do të zgjasë përgjithmonë, ne do të dalim nga kjo përvojë më krijuese, inovative dhe elastike.”
- Eksperimentoni me ndryshime të vogla
Frika nga ndryshimi mund të duket si një instink mbrojtës, por mund të jetë i dëmshëm për një kohë të gjatë.
Think of something as small as you can change, for activities or situations in which you are confident.
This may include changing your usual running route or volunteering for an organization.
You will begin to learn that sometimes, coping with uncertain results is okay and that it is good that, occasionally, we do not have everything in complete control.
Remember that at some point we will reach a stage where life will be normal again, but until then, remember to take care of yourself as you would take care of someone you love dearly.
Source: Babylon Health, Metro UK
