Istanbul Okan University Hospital Psychology Department Specialist Psychologist Ceylin Sürek offered recommendations against anxiety caused by coronavirus.
Apart from the chaos the pandemic has brought to our daily lives, the uncertainty we are experiencing now is increasing our concerns day by day.
Catching the virus, becoming ill, and transmitting it to loved ones are among our primary concerns. Beyond these; potential problems at work, loss of income, social isolation, and inability to find sufficient food, hygiene and health supplies due to empty shelves further raise our anxiety levels.
So what can we do?
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Try to stick to your daily routine
Try to wake up and go to bed at the same time as much as possible, and attempt to complete the parts of your daily activities that you can manage. Most workers have switched to working from home and students have similarly moved to online classes.
Those who have switched to this system can continue to wake up at their usual times, complete their work, and maintain the comfort that working from home provides. You can prepare your favorite food and drink, sit in the most comfortable place, and work while taking advantage of staying home.
Did you miss your exercise? Use the benefits of technology. You can open various videos of the sport you are interested in and create a space where you can freely do your own exercise.
If you want to exercise while socializing like you would at a gym, you can opt for online group classes. You can take short walks in less crowded places near your home and get fresh air. Physical inactivity intensifies stress-related reactions, so stay active and do not procrastinate by saying "I'm home anyway, I'll do it later."
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Make good use of your time
Those who were frustrated by not spending enough time at home have now been rewarded with time. Spend time with your spouse and children. See this situation as an opportunity to strengthen your relationship with them. Being physically isolated does not mean you must be socially isolated.
Again, use the benefits of technology to talk with your loved ones and those you have not seen in a long time. Plan what you will do with them after this period passes. Make a list of films, series, and books you have not watched or read. Try making a dish you have never made before.
Make new arrangements in your home. Take an online course that will benefit you or interests you. Although it may sound simple, engaging in these activities will allow you to take a break from your anxieties, relax, and improve your quality of life.
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Focus on what you can control
Rather than worrying about things you cannot control, look at situations you can control. Thinking about how much this virus is spreading or where you might catch it from will only increase your anxiety. Instead of thinking about these things, take control and focus on what you can do.
You can start with personal care and health practices. Eat healthily, pay attention to your sleep schedule, wash your hands thoroughly, keep your body active, and exercise. Research how you can strengthen your immune system.
On the other hand, if you need to go outside, take precautions related to it, use disinfectant, maintain social distance, change your clothes, and ventilate your home. When you think about it, realize how much of the situation you can control, and feel the power in your hands. Do not limit your control to your actions; also focus on the power of your thoughts.
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Concretize your anxieties
When we do not put our anxiety into thoughts, we can become enslaved to it, so concretize your anxiety. Ask yourself: "What is the worst-case scenario and what is the probability of it happening?" Look at the evidence. You can try writing your negative thoughts on paper and finding alternatives to them.
For example, when you are worried that "we will never recover from this virus," you can look at past facts about pandemics and develop alternative and realistic thoughts. You can remind yourself that pandemics end after a certain period of time and the world returns to normal.
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Do not burden yourself and learn to slow down
Be compassionate with yourself. You are going through a difficult period, but you are not alone. When you cannot reach your normal productivity or cannot focus on the work you need to do, stop and remind yourself not to burden yourself.
You are trying to do your best under less than ideal conditions; realize this situation. You can allow yourself room for error. Try slowing down, and this way you can appreciate the simple pleasures in your daily life more.
Stay in the moment. When engaged in an activity, do not constantly keep your phone with you; focus on what you are doing. Learn to eat slowly, appreciate the flavors and textures.
If you do this, you will feel full with less food and enjoy the taste of your food more. When talking with your friends and family, focus on them and listen without being distracted by other things.
Try to find joy in even the simplest things and discover the fun aspects of them. For example, instead of hurriedly washing dishes, see the dance of water and bubbles. When you change your perspective on such tasks, you have the opportunity to transform them from chores into enjoyable activities.
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Rely on scientific sources and do not stay in constant media flow
Many of us want to be informed about everything and constantly follow developments. First, follow and read this information from reliable sources. Do not heed the recommendations of people who are not experts. On the other hand, constantly reading news about the virus and being on social media can increase our anxiety.
For this reason, set limits for yourself. Do not constantly hold your phone. For example, when watching a film, do not find yourself constantly checking the news; stay in the moment and enjoy the film. You will have access to that information later anyway, and when you have found a chance to get out of the anxiety pool, do not dive back in.
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Realize that worrying a little is not always a negative situation
Constant anxiety and panic exhausts a person and reduces quality of life. However, anxiety in small doses can be helpful to us. Although it is an unpleasant feeling, anxiety encourages us to be prepared against potentially dangerous situations and to protect ourselves.
For example, the anxiety we currently have about coronavirus causes us to avoid going out, to avoid crowded places if we do go out, to wash our hands frequently, to disinfect, and to pay extra attention to what we touch. However, when anxiety levels reach high levels, it can lead to negative situations.
When we panic, our emotions become reactive, our thoughts become illogical, and our behavior can become impulsive. This panic state can drive people to buy unnecessary things and create problems of not being able to meet others' needs.
Remember that panic spreads faster than the virus, so it can cause a chain reaction. In such situations, focus on your coping skills. Look at what you can do about this situation.
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You can try meditation and breathing exercises
You can try meditation and breathing exercises to reduce your anxiety. On the other hand, exercising, engaging in a different activity, and socializing help lower your anxiety levels.
Do not hesitate to seek help; share your feelings and thoughts. Many therapists provide online therapy via the internet, and you can benefit from this service.
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Remind yourself that this situation is temporary
Remember, you are not alone. We are fighting this virus together as a world, which does not discriminate based on religion, race, or color. Just as humanity has survived other viruses in the past, we will survive this virus in unity and solidarity. When you say you are bored at home, think of healthcare workers working day and night for us.
Think of world experts working for the epidemic to end and for us to return to our normal lives, and remind yourself that this situation is temporary. Stay healthy without losing your life energy.
