Managing anxiety in the VOCID-19 crisis

Anxiety is a normal thing for anyone without physical or mental health problems, and in fact, it is part of the psychological mechanisms that allow us to adapt to everyday life. Thanks to it, we generally react quickly by performing actions that allow us to avoid risks or dangers of any kind.

However, it is also true that anxiety is the raw material for some psychological problems that we can develop if the right circumstances are given. And in this sense, the coronavirus pandemic provides many of these necessary elements to allow us to inadvertently fall into poor anxiety management dynamics. Let’s see why this is happening and what we can do to overcome it.

    Why can the coronavirus crisis give way to anxiety issues?

    These are the elements that make the COVID-19 crisis an ideal context for the onset of anxiety problems.

    1. The cultural changes that occurred during the pandemic

    The pandemic has given rise to several relatively new ideas and behavioral dynamics: the concept that masks are important, collective responsibility for an easily transmitted virus, etc. These changes have happened quickly and it can be difficult for some people to adjust to them so as not to be excluded from the social consensus.

    2. Social isolation

    For contagion prevention measures and containment or semi-containment policies, limitation of movement occurs and can afflict many peopleEspecially for the more outgoing people where the lifestyle depends more on face to face contact with other people.

    3. Concern for own health and that of others

    Obviously, the fear that one’s own physical integrity or that of others will be endangered affects the mental health of many people: keeping a state of alert while counting to avoid becoming infected or infected can wreak havoc if it does. is not managed.

    4. The economic crisis unleashed

    Beyond the health sector, the economy has also suffered, which it has has led many people to fear for their sources of income or to feel directly stressed about the need to find a new job. There are also pressures to work harder to make up for losses, lack of customers due to the economic downturn in certain industries, etc.

    5. Doomscrolling

    Doomscrolling is the tendency to consume a lot of negative or catastrophic news throughout the day, something that has increased in recent times due to the pandemic and the ease with which we access new information due to the popularization of social networks. This constant exposure to disturbing or distressing content leads us to adopt a pessimistic state of mind. biased by the sensationalist or self-serving view of much of this online content.

    6. Painful memories associated with the spread of the virus

    All of the above can lead to very painful (or in extreme cases, even traumatic) memories: loss of loved ones, hospitalizations, job loss, etc. This suffering can be easily evoked in a situation where we are not yet completely out of the context of a pandemic..

    How do you deal with this anxiety?

    The best way to deal with anxiety problems is through psychotherapy. Psychologists are trained to provide therapeutic resources and emotional regulation training programs, so that the patient can regain his or her normal balance. at.

    However, beyond the psychological intervention of mental health professionals, there are also strategies you can adopt to improve your well-being. Follow these tips to best manage excessive anxiety and increase your chances of overcoming it in no time.

    1. Leverage the potential of the Internet to socialize

    Video calling allows you to have a close relationship with those who are far away; do not waste this resource and continue to cultivate your relationships with your friends and / or family feel the support of others.

    Make sure you get enough sleep

    The hours you spend sleeping are not wasted time, even if you feel like you have to work harder to make up for the onslaught of the crisis. If you don’t get enough sleep you will have serious problems concentrating, you will delay less and you will be much more vulnerable to anxiety disorders.

    3. Practice mindfulness

    Mindfulness will help you let go of the painful thoughts that come to your mind over and over again. Learn simple exercises lasting about five minutes and practice them every day.

      4. Exercise moderately

      Exercise is a great resource for fighting anxiety, Especially if you opt for aerobics, ie long duration (at least 40 minutes) and without exerting much force.

      You don’t have to go to a crowded place to stay in shape; there are many exercises you can do at home.

      5. Set short-term goals

      Having clear goals to achieve in the next few hours or minutes will keep you focusedSo your mind won’t wander into all those stressful thoughts of what might happen or what “you should do”.

      Would you like to receive psychological assistance for anxiety problems?

      If you suffer from excessive anxiety in your day-to-day life, contact our team of professionals. Fr Advanced psychologists you will have more than 20 years of experience at the service of your well-being; we offer individualized psychotherapy, family and couple therapy, neuropsychology, psychiatry, speech therapy and coaching. You can find us in our center located in Madrid, and we have also performed online video call therapy.

      Bibliographical references:

      • Kasper, S .; Boer, JA and Sitsen, JMA (2003). Handbook of Depression and Anxiety (2nd ed.). New York: M. Dekker.
      • Rynn, MA; Brawman-Mintzer, O. (2004). Generalized anxiety disorder: acute and chronic treatment. CNS spectra. 9 (10): pages 716-723.
      • Racine, BA (2000). Understand panic and other anxiety disorders. Jackson: Mississippi University Press.
      • Stephan WG; Stephan, CW (1985). Anxiety between groups. Journal of Social Affairs.
      • Veeraraghavan, V. and Singh, S. (2002). Anxiety disorders: psychological assessment and treatment. New Delhi; Thousand Oaks, Calif .: Sage Publications.
      • Sylvers, P .; Lilienfeld, SO; LaPrairie, JL (2011). Differences between fear and anxiety about traits: implications for psychopathology. Journal of clinical psychology. 31 (1): pages 122 to 137.

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