The days we are in the pandemic process have a significant impact on our lives, with some negative aspects as well as positive aspects. In addition to the fact that similar negative traces are experienced more or less all over the world, the glass is half full; We have the opportunity to review our lives and interpersonal relationships, the awareness of how much even small choices made freely mean, and the ability to be alone with ourselves. Undoubtedly, the first negative impact is; It is the state of anxiety caused by the life-threatening Covid19 virus.
Anxiety is a functional emotion, like all other emotions. The feeling of anxiety accompanied by physical reactions is motivating. If there is no anxiety, there is no action, no preparation, no work, no search for solutions. It's not the presence of anxiety; It is important to what extent it is felt and to what extent it can be managed. Anxiety is directed towards the future and the future is uncertain because of its unknown. This state of uncertainty creates scenarios based on intellectual possibilities. These fictions are actually solutions that a person produces to get rid of the feeling of anxiety he feels. However, since the scenarios that come to mind do not reach full clarity, they cannot be a solution and may cause higher anxiety; This situation creates a vicious circle. Inability to tolerate uncertainty; It is the biggest factor that feeds and grows anxiety.
Anxiety; While it can be experienced in the face of a danger or a situation that threatens our life, depending on the meaning given to it; It can also arise entirely through the thoughts and scenarios that pass through our minds. The same situation creates anxiety for some; For someone else, it can easily be considered an ordinary situation and may not cause any anxiety.
Anxiety experienced during coronavirus days is different from the perception of future and personal danger; because there is a real threat to everyone. At the beginning of the pandemic process, there was a common state of anxiety because there were so many unknowns about the virus, forcing sudden radical change and threatening life with death. With anxiety management and ability to adapt, some have experienced less anxiety and some have experienced more and long-term anxiety. Feeling of anxiety, alarm in order to protect and defend oneself against physical danger activates the system. When the body is alarmed; Breathing accelerates, symptoms such as palpitations, pain and muscle tension, hot flushes, fever, and weakness may be experienced. Due to its similarity with the symptoms of the coronavirus, the increase in the evaluation of the disease fuels anxiety. This situation hinders thinking by considering all options; A catastrophizing way of thinking that turns towards the negative and leads to erroneous conclusions is activated.
Millions of thoughts come and go through our minds, trying to control these thoughts is tiring; We should follow this movement of thought like the clouds moving in the sky. It is misleading to perceive every thought that crosses our mind as if it is real or will come true. The worst disaster scenarios that come to your mind when you have high anxiety are based on previous experiences and intuition; "It came to my mind, it will definitely happen to me. Sentences like "Bad things always find me" have no function other than feeding your anxiety. Our thoughts are the main determinant of the emergence and severity of anxiety.
Tips for Managing Your Anxiety:
✓ Moving away from the subject that worries you
Constantly seeking/accessing a lot of information about the coronavirus. It's important to take breaks. Constantly hearing and talking about this subject means constant exposure and reduces your tolerance. If we are selective in information sources and follow disease news, case numbers, and situations in cities every day; can be made less frequent. It is important to stay away from this topic in conversations with family and friends; talking about different and more pleasant topics provides a mental break. Especially if anxiety is very high; It is a better option to stay away from news channels for a while.
✓ To notice the thoughts that make up our inner voice
To watch the thoughts that pass through our minds, knowing that they are temporary, instead of trying to stop them. Concrete scientific data should be taken into consideration, being aware that past experiences and feelings of anxiety can direct thoughts negatively. Teachings, experiences, frequently recurring thoughts create an inner voice; Even if this inner voice constantly tells you that bad things will happen, hear it and notice it. What can be learned; inner s Listen to your spouse and question whether this is just a thought in your mind or whether it is real. Try not to react without making this distinction.
✓ Accepting not only happiness but all emotions
There is not only happiness and feeling good in life. All kinds of emotions are normal for humans and life. Therefore, avoiding or fearing non-positive emotions is a denial of an existing reality. It is very difficult to manage what we deny. Acknowledging the existence of these feelings is a prerequisite; Unwanted emotions such as pain, sadness, fear, anxiety, regret are all natural human emotions in life.
✓ Applying Breathing and Body Relaxation Exercises
These exercises start with breathing control and control the whole body. It allows to. While alarming body reactions in case of anxiety cause the person to panic, learning to relax the body provides emotional relief. If you can place it in your daily-weekly routine, your tolerance and strength for life events will increase.
✓ Expanding Social Support Channels
Although there is a limitation in socialization during the pandemic process; It is important to maintain social communication, even via phone or technology. Human is a social being, maintaining the existence of social relationships in your life is a factor that supports the person and increases psychological resilience.
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