Since the start of the year, our societies have been plunged into an unexpected Black Swan. The crisis generated by Covid-19 has crossed borders, and we are not just in a serious health crisis, but also at a delicate moment for the psychological health of many people.
Psychologists, in this strange time, our mission is to offer tools and emotional support to people who are, in one way or another, suffering the consequences of this situation. This is why I undertook to detail some keys (we can call them basic tools) in order to better resist the emotional pressure.
Emotional management strategies and tools during the global health crisis
The Covid-19 pandemic, despite its many negative consequences, can be a moment of reflection that allows us to take back control of our psyche and, at the same time, help us learn some keys to emotional management that we can apply. to any context of life.
Let’s find out below what these keys are to manage our emotions in times of pandemic and uncertainty.
1. Observe your emotions
Identify, accept and name. It is normal to feel worried and to feel anxiety and even disbelief at some point.
2. Focus your energy and create a new routine
Plan all the actions you are going to do daily to organize yourself. It can be helpful to create a daily schedule that includes work, household chores, and hobbies. Create a great day at home. From the time you wake up until you go to bed, what would your ideal day be like? Try to be flexible with yourself and others.
3. Take care of your habits
There are a few basic principles that are important to follow:
- Sleep (7-8 hours)
- Healthy eating
- Exercise (30 minutes / day)
- Balance between work and leisure
Along with confinement, it is common for many people to neglect some of these healthy habits. Try to keep these four essential habits in mind and, as much as possible, remember their importance.
4. Know your own signs of stress, anger, sadness or irritation.
Check your mood during the day. Analyze yourself to discover the state of your mind and the emotions that control you. Ask yourself: how do I feel? What emotion is behind? What can I do to make a difference? And he tries to keep track so that you can know the triggers and be able to deal with the emotion.
5. Have a positive mindset
Be aware of how you talk to yourself. Speak with gentleness and love. Get out of your “you are a disaster” mind and change it to “no matter what I do, I feel motivated to keep improving”.
6. Manage your expectations
To yourself and to others. Focus on what you can control. Try to develop a new normal for this situation.
7. Write an emotional journal at the end of the day
We recommend the DAS technique:
- What did I like?
- Why am I grateful?
- Why are things happy today?
8. Deal with the uncertainty of the present moment. Start with meditation or mindfulness
The following apps can help you: Calm, Headspace and Waking up. Try to do a guided meditation before bed, you will see how good you feel when you are done.
9. Limit (over) information
Compare news with reliable sources and limit news to once a day.
10. Build support systems and nurture positive relationships
Invest time in your relationships and relax. Listen to your loved ones and feel listened to. If you think you need help, see a professional.
Do you need emotional support?
It is normal that in these uncertain times you may experience negative feelings, such as anxiety, stress, or sadness.
my name is Beatriz Gil Volta, I am a psychologist and I am here to listen to you and work with you on anything that worries you. You can access my professional profile and contact me via this link. I attend both my consultation on Passeig de Gràcia in Barcelona and online.