The social, political, economic and psychological
reflections of the Covid-19 pandemic, which emerged in Wuhan, China at the end of 2019 and affected the whole world
, became a reality that suddenly settled in the middle of our lives. Concepts such as social
distance, quarantine, hygiene, masks have made a rapid entry into our lives.
We have had to cope with various fears, anxiety and stress feelings, and we continue to do
.
The epidemic, it causes the fear that the disease will infect us and our relatives
in all of us. There is an unprecedented
uncertainty in our lives and we feel inadequate
because we don't know exactly what to do. The combination of these two conditions increases the anxiety on the one hand, and on the other hand, it makes it difficult to control the anxiety. Being separated from our loved ones,
losing our independence, feeling like we are losing control,
complying with something forced from outside, and uncertainties about the health of ourselves and those around us
affect our mental health negatively.
Pandemic Some of the common mental complaints, especially during the quarantine period, are; confusion, poor concentration, anger, feelings of guilt, lethargy,
feeling exhausted, and insomnia due to anxiety. Again in this period, an increase is observed in mental disorders such as acute stress
disorder, post-traumatic stress disorder, major depression, generalized anxiety
disorder, and adjustment disorder.
Can we protect our mental health while all these are going on? Of course.
Below I have compiled some of the methods we can use to protect our mental health
for you.
Things you can do to increase your resilience during the pandemic:
• Take care of your body. Try to eat healthy, well-balanced meals, get regular
exercise, get plenty of sleep, avoid alcohol and drugs.
• Avoid
undue exposure to media coverage about COVID-19. Take a break from watching, reading, or listening to the news.
It can be upsetting to hear and see images of the crisis repeatedly.
Do some other activities you enjoy to get back to your normal life.
work.
• Take time to relax and remind yourself
that intense emotions will pass.
• Connect with others. Share your concerns and how you're feeling with a
friend or family member. Maintain healthy relationships.
• Maintain a sense of hope and try positive thinking.
The importance of our immune system has increased a lot during the epidemic. Regular sleep
is one of the important factors in keeping our immune system strong. The rules that provide the necessary conditions for a quality
sleep are called "sleep hygiene." Apply methods
• Stop using electronic devices at least one hour before going to bed.
• Do not force yourself to stay in bed at night when you cannot fall asleep
• Do not neglect to get sunlight.
• Avoid sleeping during the day .
• Exercise regularly.
• Create an ideal sleep environment. Let your sleeping place be dark, quiet and cool
.
• Do not eat close to bedtime.
• Pay attention to your tea and coffee consumption.
To Cope with Tension and Anxiety Methods that can be applied:
Methods that aim to prevent or reduce the stress symptoms
that arise due to the challenging period experienced are, contrary to popular belief, to get rid of some negative
emotions (such as fear, sadness, anger). does not target; it starts with trying to recognize and understand these negative emotions
. In addition to the physical activity and nutrition that should be considered in stress management, various relaxation
techniques are evidence-based
methods recommended to be used in coping with traumatic stress (WHO 2013).
1- Diaphragm Breathing: Diaphragm breaths taken several times a day and at least five full
breaths each time, the oxygen taken into the body strengthens the blood and cells; it cleans the polluted air trapped in the cells during stress; It is reported that it can be good for
problems such as asthma,
insomnia, low energy, high blood pressure, anxiety, heart diseases and migraine. Meat in stress management It is important not to confuse these exercises, which have proven to be effective
with names such as "breathing therapy", which have no scientific basis. It is recommended to do relaxation movements on a comfortable chair, not lying down, in a position where the eye is open and can see the exit point of the door if there is
.
• Sit comfortably or lie down on the bed.
• From your nose. , breathe out in four seconds.
• Hold the air you inhale for two seconds.
• Release your breath, again through your nose, for eight seconds.
• Take a short break and breathe out again through your nose for four seconds take it,
hold it for two seconds and give it back by spreading it over eight seconds.
• Keep trying.
2- Grounding: This is the
that allows you to control the thoughts that enter your mind unintentionally. In technique, the aim is to provide awareness of our environment and our body through our senses and bring it back to the present moment. Sit in a comfortable position with your hands and
feet free.
• Start breathing slowly and deeply.
• Look around and do not feel any discomfort or stress
Repeat the names of the five objects in your mind.
• Keep breathing slowly and deeply.
• Now listen to the sounds you hear around you and think of the five sounds that do not
cause you any discomfort or stress.
• Keep breathing slowly and deeply.
• And now try to pay attention to your bodily sensations and how you are feeling
and what are the five sensations that do not cause you any discomfort or stress<
• Breathe slowly and deeply.
3-Stage Muscle Relaxation: Sit comfortably, but avoid a
position that will cause you to sleep. Slow down your breathing rate. When you're ready, you'll stretch your first
muscle. Keep stretching for five seconds, making sure to stretch each muscle group until you feel the tension well (but not painlessly
); then you need to relax the same muscle group and feel this relaxation
for ten seconds. Repeat this twice for the same muscle. you will. Try to feel the difference between your muscle
tense and relaxed.
Clench your fist
to stretch your right hand and lower arm first, hold for five seconds, release, release, feel this relaxed state for ten seconds. Now
make a fist with your right hand again in the same way and feel the tension in your lower arm as well, hold and release. Now, to stretch your right upper arm, bring your lower forearm close to your shoulder with the muscle exposed. Feel the tension for five seconds and release it, maintain the relaxed state for ten seconds. Repeat stretching and relaxation in the same
manner. Continue stretching and relaxing with these muscle groups:
• Left hand and lower forearm
• Left upper arm
• Forehead (As much as possible
lift up)
• Eyes and cheeks (Tightly tighten)
• Mouth and chin (Open your mouth wide as when you yawn)
• Neck (Be slow and careful when tensing the muscles here. If possible
lie on your face and raise your head as if you are looking at a point on the ceiling)
• Shoulders (tense your muscles as you bring your shoulders closer to your ears)
• Back (Pull your shoulders back as if trying to bring them together)
• Chest and stomach (Breathe deeply so that your chest and stomach swell)
• Hips (Tighten the muscles in your hips)
• Right upper leg
• Right lower leg (Do this slowly and carefully to prevent cramping
br /> flex your leg by stretching your toes towards you
)
• Right foot: (Stretch your toes the other way)
• Left upper leg
• Left lower leg
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