We are faced with a completely unexpected situation that affects our lives, something we do not have in our vocabulary other than history pages and movies. The reality of the epidemic suddenly came to the center of our lives and affected many areas such as our lifestyle, relationships, economy, as well as our psychology.
It is important that it affects our psychology, but why is it important? First of all, this period affects our psychology: feeling anxious, distressed, restless, anxious, feeling afraid, having sleep problems, feeling depressed and helpless, being indifferent, feeling overwhelmed by the intensity of anxiety, a decrease in our energy level, intolerance, experiencing outbursts of anger, an increase or decrease in appetite. It can lead to effects such as not being able to enjoy pleasurable things, crying, palpitations, headache, increase in other body pains, increase in alcohol and substance use, discomfort from sounds, startle, repetitive intense thoughts about the virus and related issues, and rapid crying. Experiencing these already makes a person's life difficult.
The other important point is; The disruption of our psychology also disrupts our immune system. The relationships between the immune system and psychiatric diseases have been widely researched recently, and many findings have been identified showing the connection between them. In studies comparing depressed patients with healthy individuals, it has been observed that depressed patients have problems with their immune markers. In other words, it has been determined that depressed people have weaker immune systems than healthy people, and a good immune system is linked to psychological well-being. We know that a strong immune system is required to fight the virus. Therefore, managing our anxieties well during this period is also valuable in this sense.
Fear and anxiety are the most natural human response to a life-threatening situation. A certain level of anxiety is constructive and desired. It allows us to take precautions in life. As the intensity of anxiety increases, it passes from constructive anxiety to destructive anxiety. Panic has now taken over the situation, and panic often prevents us from thinking and acting healthily. Studies have shown that the rates of anxiety and fear about the virus are very high in the world, and as a result, there is a phenomenon called 'Coronaphobia'. The concept was introduced. Then, the part of how we can keep our anxiety away from panic and phobia and keep it at normal levels becomes important.
While uncertainty and ignorance can increase anxiety, information pollution also increases anxiety. Therefore, it is important to obtain information from the right information sources. It is necessary to stay away from information pollution and disaster news and trust science. We should not be exposed to news and social media all day long.
We must remind ourselves that we are not alone as we go through this process. What will happen to our health? What will happen economically? What will happen to the people we love? Many questions such as these are on everyone's mind right now. In addition, we are creatures that need to establish social bonds and often feed on them emotionally. Even if we do not have physical contact with the people we love, it is important to maintain emotional contact. If possible, call your loved ones every day, listen, tell, share, and reminisce. Communication with children is very valuable at this point, they give us life energy and strength, but how will we explain this period to them, how will we treat them during this period? Listen to them carefully. Help them express their feelings with activities such as pictures, games, songs, etc. Listen to them, accept their feelings, approach them with compassion and care, and convey that it is normal for them to feel this way. It is important to allow them to ask questions about the subject, explain the situation in clear sentences without catastrophizing or worrying, and talk together about what to do to protect themselves.
Nietzsche's saying, 'The pain that does not kill me makes me stronger.' is very valuable. Fighting and running away from a disaster are human reactions. Which of these two we choose actually determines our life. So, we can either come out of this situation by getting stronger, learning lessons, gathering our energy for later, or we can come out exhausted. It should not be forgotten that every birth is painful. We should not forget the possibility of turning the painful process we are already experiencing into birth.
The world has gone through many epidemics, wars and disasters so far. These processes will surely pass and the darkness will come to light, we should keep these in mind and use this interim period well. we must manage.
Emptiness always increases anxiety, productivity always reduces anxiety. For this reason, it becomes important to look for ways to realize this within the existing conditions, to set a goal and strive, not to remain idle, and to try to adapt and continue the things we did with pleasure and passion before, to the current living conditions. It is valuable to set daily and weekly plans and written goals for the post-epidemic period, to be excited about them and to strive for them. For example, getting up at this time today, then opening the window and doing some breathing exercises, reading a book that you wanted to read before but never had the opportunity, watching a movie, sharing these with your loved ones, doing research for a new recipe, discovering a new game with your child, learning a new language. It's like choosing a place to start visiting after the epidemic and starting research for it.
In this process, one should try not to break away from the daily routine as much as possible. It is important to maintain regular sleep and meal times. It is healthy to keep going to bed in the evening, waking up in the morning, and eating in the same order every day. During such periods, the day and night cycle of sleep and wakefulness tends to change. In other words, the tendency to stay awake at night and sleep during the day is intense. Night sleep is a healthy and quality sleep in which melotin is secreted, while daytime sleep is unhealthy. For this reason, daytime sleep is something that you have a tendency to do on days when you are at home, but we do not recommend it outside the small 15-30 minute interval. If it is possible to get daylight within the conditions, it should be used and heavy meals, long fasting, unhealthy nutrition, excessive caffeine, alcohol and substance use should be avoided as they negatively affect the process.
Exercise increases brain blood flow, neurotrophic factors, neurotransmitters, It is known to have positive effects on psychological well-being by providing positive effects on cytokine releases. It is important to try to implement exercises that can be done at home. Healthy breathing, breathing and relaxation exercises are still good. If you have taken regular medications before, it is also important to continue without disrupting their regular routine.
&nbs p; This period can actually be an opportunity to realize many things that we miss in the busyness of life. Do we get bored when we are at home? Remembering that you are among the lucky group who can be at home, you can turn this into an opportunity to discover something new or expand your interests.
Solidarity and cooperation have the healing power. Reaching out to strangers, loved ones, and stray animals wherever your heart desires gives strength to both them and us.
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