Good habits and emotional management in times of crisis

In times of crisis, we must not forget that everything is not economical: we must also focus on psychological well-being. After all, the human mind is made to adapt to a changing environment, and there are few changes more radical than a crisis situation resulting from a health emergency.

Therefore, in this article we will see what they are the main good habits to achieve good emotional management in times of crisis, With easy-to-follow advice and recommendations on a daily basis.

    Good Emotional Management Habits During Crisis

    Follow these guidelines to take care of your psychological well-being by improving your ability to regulate your emotions.

    1. Stay in shape

    The health of the body is also reflected in the health of the mind. Therefore, when it comes to managing emotions well, it is necessary make sure that our physical condition does not predispose us to exposure to situations that cause us discomfort.

    To do this, it is essential to exercise regularly. Physical activity not only helps us disconnect and makes us feel good (provided it is moderate exertion); in addition, aerobic-type exercises protect against depression and anxiety, as long as we practice them regularly. Dedicating about three sessions per week for about 40 minutes should be enough.

    2. Practice mindfulness

    Mindfulness is a set of practices inspired by Vipassana meditation, A traditional activity in many parts of South Asia. These exercises allow us to put our problems in perspective and not let fear and anxiety cripple us in the face of problems we know we have. It is often used as a tool against stress and persistent bad mood.

      3. Sleep well

      Lack of sleep has a serious impact on our ability to regulate emotions and sanity.. In fact, its negative effects on the human mind are so significant that not sleeping well raises the risk of developing a wide variety of psychological disorders, especially depression, addictions, and anxiety.

      4. Stay focused on a goal

      In times of crisis, it’s easy to feel that time is wasted, which greatly affects emotional balance: this usually goes hand in hand with self-esteem issues, with thoughts of “I’m not worth it.” nothing ”not knowing what to do in the face of the lack of alternatives to choose from in terms of work, leisure, etc. Therefore, in order not to lose sight of it, it is important not to stop carrying out projects and not to stop learning, not only from the professional, but especially from the staff.

      5. Fight rumination

      Psychological rumination is what we commonly refer to as “not being able to get something out of your head,” especially when that thought or mental image is disturbing, causing anxiety or agitation. Over time, rumination weakens us, and no matter how hard we try to stop thinking about it, we cannot: trying to suppress its presence makes us more obsessed with its content, giving it the power to influence us.

      Fortunately, it is not impossible to ruminate on leaving us alone. For example, mindfulness exercises help alleviate these recurring thoughts, as well as certain cognitive behavioral therapy and acceptance and commitment therapy techniques. The key is not to try to eliminate rumination, but to temporarily accept its presence and the discomfort it generates, but without giving it more importance than necessary and being able to focus the mind on something else.

      6. Don’t forget about personal relationships

      It is much easier to take the emotional impact of the crisis if we are doing it in the company of people who are important to us. In fact, While people who tend to have more relationships tend to be happier, loneliness is associated with physical and psychopathological health issues.

      Of course, having a life rich in social connections does not mean having a lot of friends; simply by having people you trust and with whom there is a corresponding affection, and with whom we can share free time.

      Are you looking for psychological help in the face of the crisis?

      If you need professional psychological assistance, you can contact our team of psychologists. At PsicoTools we have face to face or online psychotherapy services for people of all ages, as well as training workshops on topics related to emotional management: Mindfulness, relaxation techniques, etc. To see our contact details, click on this link.

      Bibliographical references:

      • Dimidjian, S .; Hollon, SD; Dobson, KS; Schmaling, KB; Kohlenberg, RJ; Addis, ME and Jacobson, NS (2006). Randomized trial of behavioral activation, cognitive therapy, and antidepressant drugs in the acute treatment of adults with major depression. Journal of Consulting and Clinical Psychology, 74 (4): pages 658-670
      • Freeman, D. et al. at. (2017). The effects of improved sleep on mental health (OASIS): a randomized controlled trial with mediated analysis. Lancet Psychiatry, 4 (10): pages 749-758.
      • Garland, EL and Howard, MO (2018). Mindfulness-Based Drug Treatment: Current State of the Field and Anticipation of the Next Wave of Research. Addict Sci Clin Pract. 2018; 13 (1): 14.
      • Merino, M. et al. (2016). Healthy sleep: evidence and guidelines for action. Official document of the Spanish Dream Society, 63 (2).
      • Vallès, A., and Vallès, C. (2000): Emotional intelligence: educational applications. Madrid, EOS Editorial.

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