Fear is an emotional, behavioral and physiological coping response to perceived threats. The unknown and threatening nature of the coronavirus causes anxiety and fear due to reasons such as the uncertainty of the duration of the situation and the fact that it is a disease that has not been experienced before. We must know that controlled anxiety and fear ensure survival, and accept that it is natural and humane.
We must accept all these negative emotions we experience, and remind ourselves that we will not live with these emotions throughout our lives and that they are temporary. It is necessary to know that trying not to think will cause more anxiety and fear. Normalizing the emotions we experience facilitates our adaptation process. However, when the fear and anxiety we experience increases in frequency and severity and becomes permanent, it can become a significant problem that negatively affects our lives. This anxiety is usually seen with constantly thinking about coronavirus symptoms, constantly monitoring one's body, fear of contracting the virus even if the risk factor is low, significant changes in sleep and appetite, and excessive efforts to stay healthy. So, what are the things we need to pay attention to in order to manage excessive anxiety and fear and feel better in this process?
Stay in the present
▪Anxiety is usually the mind's disaster scenarios for the future.
▪Anxious mind focuses on questions that may happen but have not yet happened, such as "What if I catch the virus, what if I can't get rid of it, what if I harm my loved ones?".
▪When we realize that the mind is not in the moment, we should focus on activities that will help us stay in the moment . We should spend time with the people and objects around us or try to focus on situations that we will think about.
Stay away from news sources
▪To eliminate the uncertainty that creates anxiety and find answers to our questions. Frequently following news on social media and television increases the level of anxiety. ▪For this reason, following news should be limited. Reliable sources should be followed due to the abundance of information pollution.
▪However, avoiding news completely (not watching or reading the news, changing channels) also increases anxiety. It is flowing. Following at an optimum level helps to raise awareness and protect health.
Focus on what you can control and create a routine
▪The future cannot be controlled; Situations that we cannot control also increase anxiety.
▪However, we must remind ourselves that many things in life cannot be controlled.
▪We only have control over our own behavior.
▪The change in our order and rituals due to the virus damages our ability to control and causes increased anxiety.
▪Creating a new routine (sleep routine, enjoyable activities, using time efficiently) and focusing on areas we can control will help increase your motivation and reduce anxiety.
Social support and Communication is important
▪The precautionary process that causes social isolation does not prevent us from communicating with our loved ones remotely. Even though we cannot spend time face to face with our loved ones, we have the chance to benefit from technology. ▪Sharing our feelings and thoughts and knowing that they have a similar emotional state will help you feel that you are not alone; Do not take this power and support away from yourself.
Get support from an expert
▪If you are having difficulty managing your anxiety and fears despite all these efforts, it may negatively affect your sleep, communication and desire to work. If it affects you in any way, if you have difficulty in continuing your life, do not forget to get expert support.
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