The coronavirus pandemic has turned the world upside down. For over a year we have been living differently than usual - we have to follow the rules of the sanitary regime. Social and cultural life has been suspended until further notice, and we spend more time at home. How are we doing in this new reality? For some, this situation has a more or less negative effect on mental he alth. Most often we get fear that we have to fight! We asked the psychologist Maria Rygielska how to make friends with our emotional "enemy" in the present conditions!

For many of us, anxiety is just a part of our lives. Moreover, it is actually anatural reaction of the organism to "fight, flee or freeze" in situations of real threat . For example, if we were chased by a tiger, then we would like the fear to take effect, which means we would have the sense to run away. But in everyday life, however, this fear and anxiety can disturb, even more so in a pandemic reality. According to psychologistMaria Rygielska, "long-term isolation also promotes depression" . It cannot be denied that the current situation affects interpersonal relationships. We lack social life - on the one hand, we need to meet friends and relatives, and on the other hand, we fear that we may become infected with the SARS-CoV-2 virus.

According to a survey prepared by the BioStat Research and Development Center,70.4 percent. of respondents complained that the pandemic was having a negative impact on their social lives . According to 58.6 percent. of the study participants, the rules and restrictions related to the COVID-19 pandemic significantly affect their mental lives. It is therefore worth asking what risk factors may trigger anxiety in us during a pandemic? Psychologist Maria Rygielska answers in an interview with our website serwisnikzdrowie.pl. In her opinion, "we are most often afraid of getting sick or dying." -We fear for ourselves and our loved ones . However, it should be remembered that, apart from anxiety disorders, we are exposed to depression, which is one of the most common mental diseases. In the current situation, no contact with people, meaning meetings, face-to-face conversations and physical contact, that isa hug may contribute to the development of the disease - she explained.

Fear: enemy or ally?

Since fear is trying to dominate us in this difficult, pandemic time, can we become friends in "this emotional enemy" in some way? Is it possible? All emotions, as Maria Rygielska emphasized, "we need them and that is why we do not divide them into negative and positive". -Fear is also supposed to fulfill its function.Its task is to protect us from danger. Of course,anxiety should be kept at an appropriate level.It is good when standing on the edge of a high rock over an abyss, we feel an adequate level of anxiety, because it mobilizes our body to act. If we didn't feel it, we would be ready to jump. But is the same level of anxiety needed when stepping onto the highchair to say the curtains? Not necessarily - at this point, anxiety does not fulfill its function, but only makes it difficult to perform the task - the specialist noted. According to Maria Rygielska"fear is our ally, but it should be maintained at an appropriate level."

Can you make friends with fear?

What to do in a situation when fear is the enemy and does not allow us to function normally? It paralyzes us from performing the simplest activities. Instead of falling into a loop of negative, depressing thoughts, it is worth implementing methods thanks to which we can tame it a bit. As Maria Rygielska emphasized,"each of us is different and everyone will deal with anxiety differently" . - Emotions are not worth avoiding, and the experience of fear is normal and natural. There are things we shouldn't be doing, such as not focusing our attention on symptoms. It should be remembered that the more we want to remain calm, the more we will miss him. Then we will focus on why we cannot achieve it, thereby causing even more anxiety. It is worthwhile to find something to do during this time and think about what I want to do and how to spend this time.It's good to plan something to keep your attention busy- said psychologist Maria Rygielska with our website serwisnikzdrowie.pl.

Read also: Anxiety: causes. Why do I constantly feel inner anxiety and how to deal with it?

Recipe to tame fear

The specialist suggests that it is worth asking yourself"whether the darkest scenarios that our thoughts automatically generate have a chance to come true" . - It is also good to consider what we are still able to do in this situation. Will my over-worry be good for me?consequences? - Maria Rygielska noted. Continuing her speech, the psychologist noted that " one of the best techniques for coping with anxiety is to redirect attention to an interesting and creative activity ". - We should be aware that we are afraid to perceive our thoughts. The longer we focus on our anxiety, the more we give in to it, and the more it grows stronger. Therefore, instead of being influenced by them, it is worth paying attention to something - for example, you can watch a movie or read a book - she added.

When is it worth consulting a psychologist?

Some, however, are not able to tame fear on their own. When may a psychological consultation be helpful? Psychologist Maria Rygielska emphasized that"it is worth using the help of a psychologist when our emotions, commonly known as negative (including anxiety, sadness), give us physical symptoms" . - Consultation should be made if symptoms such as insomnia, nightmares or appetite disorders persist for two weeks. People who have identified suicidal thoughts, self-harm, compulsions or productive symptoms (e.g. hearing voices, seeing things or events that do not really exist) should visit a psychologist - the specialist noted. According to her, the help of a psychologist is recommended when "fear prevents us from normal, everyday functioning."

Bibliography:

  • The pandemic negatively affects the finances, social life and mental state of Poles
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Psychology